How to deal with Constipation
Constipation is a common digestive problem for many people and it is defined as having less than 3 bowel movements a week and passing lumpy hard stools.
The main cause of constipation in most people is a lack of dietary fibre and poor water intake. Consuming fibre rich foods is key to avoiding constipation, especially when considering the 2 types of fibre: soluble and insoluble which will benefit you daily
Soluble fibre dissolves in water and it is the one that brings water into your gut helping to soften the stools. Soluble fibre also helps to balance blood sugar and keeps you fuller for longer supporting weight loss as well.
Insoluble fibre doesn’t dissolve in water and makes the stools softer and easy to pass with little strain on your bowels. It also supports insulin sensitivity which in turn reduces the risk of diabetes.
Other reasons for constipation are:
Medication
Lack of exercise
Dehydration
Pregnancy
Some hormonal problems
Older age
Below are foods and treatments to provide relief from constipation:
Chia Seeds
Avocado
Salmon
Flax Seeds
Apples
Broccoli (cooked)
Green smoothies (using spinach, chard, Celery, cucumbers)
Prunes
Papayas
Oats
Black Beans
Drink 30 ml of water per kilogram of weight
Reduce low fibre foods such as sugar, meats and cheese
Exercise 30 minutes a day (walking can be part of this)
Place your feet on a footstool to raise your knees when having a bowel movement
Massage your stomach clockwise daily
Take magnesium citrate at night
Avoid stressful bathroom visits, give yourself plenty of time
Take a good quality over the counter fibre to maintain digestive health (check my favourite fibre here)
Getting daily fibre doesn’t have to be difficult but you need to be aware of the foods you consume and start noticing if some of them make you constipated and affect your digestion. Most cases of constipation are mild and easy to deal with consistently with proper diet and exercise.
Thanks for reading!