Why does it happen?
Think of your digestive system as a very long and winding muscular tube. At the lower end (the large intestine), the muscles help to push out the waste products through your anus as stools.
When you are constipated, the muscles can struggle to push the waste out. This is usually because the waste is too hard in texture or because there is not enough waste for the muscles to push against.
What can help?
Fibre works to soften and bulk up your stools so that your muscles in the intestine can push it through your bowels and out more easily. It is recommended that we have 30g of fibre/day.
Try the following:
- Have a high fibre carbohydrate at every meal (3 meals/day) e.g. oats for breakfast, brown rice for lunch and wholemeal pasta for dinner.
- Aim for 2 portions of fruit a day.
- Aim to have 3 to 3 portions of vegetables per day
- If you are still having some problem then try linseeds (also known as flaxseed) in your diet – start off with 1/4 tablespoon and increase slowly to 2tbs.
IMPORTANT: with each tablespoon of linseeds you need 150ml of fluid.
Your bowels need fluid to function and if you don’t give them enough, things simply dry up. Most people don’t drink enough fluid. The amount of fluid we need is highly individual and depends on your age, weight and activity levels. As a guide, aim for 1.5 – 2 litres per day).
Any physical activity is good for your health and especially for constipation. Getting moving seems to get things moving!
If you have issues with constipation and would like tailored help, then contact me below for a personalised consultation.