Chronic constipation is a frustrating and difficult condition to live with, affecting up to 20% of the global population. Often, those experiencing it feel uncomfortable and may find it challenging to discuss the issue, even with their doctor or nutritionist. However, it's crucial to remember that these health professionals are there to offer support and solutions.
Understanding the Causes of Constipation
Constipation can have several causes:
- A lack of dietary fibre
- A lack of physical activity
- Inadequate hydration
- Side effects from certain medications for blood pressure or antacid use
- Certain conditions like irritable bowel syndrome, hypothyroidism, or Parkinson's disease
- Etc.
Your Allies Against Constipation
1. Fibre, Your Best Friend
Including vegetables like leafy greens, fruits, and whole grains in your diet facilitates bowel movement and provides natural relief. A daily intake of 30-50 grams of fibre for men and 25-50 grams for women is ideal. Here are some high-fibre recipes to help you reach your goals:
- Protein breakfast squares: 14 g of fibre
- Fibre-rich nachos: 7 g of fibre
- Corn and black bean salad: 7 g of fibre
- Lentil stew: 11 g of fibre
2. Hydration, A Habit to Establish
Drinking enough water is crucial for good digestion. Water acts as a lubricant for the digestive system, helping to prevent constipation. As you increase your fibre intake, it's also crucial to stay well-hydrated to prevent stools from becoming harder and worsening constipation. If you struggle to drink enough water daily, here are 10 flavoured water recipes you might enjoy, along with dietitian tips for increasing your water intake.
3. Exercise, to Stimulate Digestion
Regular physical activity, like walking or yoga, helps activate the digestive system and maintain regular bowel movements. Not sure where to start? Activate your free trial today at our KoalaPro Premium platform for a variety of stimulating workouts!
4. Prunes, An Effective Natural Remedy
Known for their mild laxative effect, prunes can be a natural and effective way to combat constipation. In addition to being high in fibre, prunes contain a significant amount of sorbitol, a sugar alcohol that acts as a natural laxative. Sorbitol draws water into the large intestine, softening stools and stimulating bowel movement. For the amount to consume, please consult a healthcare professional.
5. A Regular Bowel Movement Routine
Establishing a regular schedule for bowel movements helps regulate bowel transit. The human body appreciates regularity and adapts to consistent habits. Having dedicated times for bowel movements can encourage the body to establish a regular rhythm for evacuation.
Towards Optimal Digestive Comfort
If you're experiencing discomfort due to constipation, these natural tips might offer some initial relief. Understanding the specific causes of your constipation is crucial, as it can have multiple origins. For a more comprehensive and tailored approach, our nutrition experts are here to help. Schedule an appointment with a registered dietitian for a confidential discussion about your situation, and together, we can positively impact your digestive comfort.
It's important to consult a doctor if constipation persists for more than three weeks. You should also seek medical advice if there have been no bowel movements for five days or if there is blood in the stool, as this may indicate an underlying health issue.
Sources
- Allan, S. (July 19, 2022). Constipation: What to Do If You Can't Poop. Canadian Digestive Health Foundation. https://cdhf.ca/en/constipation-what-to-do-if-you-cant-poop
- Drugs that Cause Constipation. (March 20, 2013). News-Medical.net. https://www.news-medical.net/health/Drugs-that-Cause-Constipation.aspx
- Attaluri, A., Donahoe, R., Valestin, J., Brown, K., & Rao, S. S. (2011). Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology & Therapeutics, 33(7), 822–828. https://doi.org/10.1111/j.1365-2036.2011.04594.x
