You are likely to be experiencing constipation if:
- You don’t have an “easy to pass” poo everyday, ie no straining
- Your poo is large and dry, or hard and lumpy like pebbles
- You may also have abdominal bloating, stomach ache or nausea
Constipation is detrimental to our health as passing a stool is a primary means of extracting toxins from the body (detoxification). If we don’t pass a stool every day the toxins can be re-circulated, causing more problems and also promoting feelings of nausea. It also puts pressure on the digestive system as a whole and can lead to inflammation of the gut.
What causes it?
Constipation can be the result of many factors:
- Dehydration – not drinking enough hydrating fluids or eating hydrating foods
- A lack of fibre in the diet - fibre is essential for proper stool formation
- Not getting enough daily movement or exercise
- Gut dysbiosis – an imbalance between the different types of organisms in the gut
- Ignoring the urge to go to the toilet
- Stress, anxiety and depression - the gut and brain are intrinsically linked via the gut-brain-axis
- Constipation can also be a side effect of many medications
Case study
I’ve had several clients who had been experiencing constipation for decades, with a detailed personalised nutrition plan and targeted supplements they were passing a well formed stool every day with a matter of weeks.
3 tips if you’re experiencing constipation
1. Make sure you drink enough water, fruit water or herbal teas, essentially fluids which are hydrating, not fluids which have a diuretic effect such as caffeinated drinks, sugary soft drinks and alcohol
2. Make sure you eat enough fibre each day, a minimum of 5 portions of fruits and vegetables, aim for 10 portions each day, also include plant based fibre such as beans, pulses and wholefood grains
3. Movement and daily exercise reduces the time it takes food to move through the large intestine
If you are concerned about being constipated or your overall gut health and would like to speak further please book a free 15 minute chat with me (green button top of page)
Enjoy Feeding Yourself Well😊
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