Dietary Solutions and Practical Tips

Constipation is a common issue that can significantly impact quality of life. While it can be caused by a variety of factors, diet plays a crucial role in both the prevention and treatment of constipation. Here, we explore effective dietary solutions and practical tips to help manage constipation.

Dietary Solutions for Constipation

1. Prunes Prunes are well-known for their laxative effect due to their high fibre content and the presence of sorbitol, a natural sugar alcohol. Studies suggest that consuming about 50 grams (approximately 5-6 prunes) daily can help improve bowel movement frequency and consistency.
2. Pears Pears are high in fibre and contain sorbitol, which can help alleviate constipation. A medium-sized pear provides about 5.5 grams of fibre. Eating one pear a day can contribute to improving digestive health.
3. Apples Apples are rich in soluble fibre, particularly pectin, which helps soften stools and promote bowel movements. One medium apple provides about 4.4 grams of fibre. Including one apple daily can aid in constipation relief.
4. Kiwis Kiwis have been shown to improve bowel function due to their high fibre content and the presence of actinidin, an enzyme that aids digestion. Consuming two kiwis daily has been found to be effective in managing constipation.
5. Ground Linseed (Flaxseed) Ground linseed is a great source of both soluble and insoluble fibre. Adding 1-2 tablespoons of ground linseed to your daily diet can help ease constipation. It's best to start with one teaspoon and increase gradually to prevent bloating. Adequate hydration is essential here. Ground linseed can be added to yoghurt and cereal as well as other foods.
6. Psyllium Husks Psyllium husks are a form of soluble fibre that can absorb water and form a gel-like substance, helping to soften stools and promote regularity. A typical dose is 5 grams (about one teaspoon) mixed with water, taken once or twice daily.

Remember the bowel does boring. So what I do today to help my bowel stay regular I need to do every day to prevent constipation. Also to note that one size does not fit all, so you need to do some detective work here to identify what foods work best to help your bowel stay regular.

From the above list of 6 different foods choose one or two that you like and start slowly and add to your diet every day to see what will work for you. Remember for bowel health everyone is different and what might work for one person will not work for another and so if one food does not work why not try another food.

Importance of Hydration

Adequate fluid intake is crucial for preventing and relieving constipation. The general recommendation for fluid intake is:

• For individuals under 65 years: 35 ml per kg of actual body weight.
• For individuals over 65 years: 30 ml per kg of actual body weight.

For example, a 70 kg person under 65 years old should aim for approximately 2450 ml (2.45 liters) of fluid daily i.e. 35mls x 70 kg = 2450 mls daily.

Physical Activity

Physical activity plays a significant role in promoting regular bowel movements. Regular exercise helps stimulate the muscles in the intestines, improving motility and reducing the time it takes for food to move through the digestive system. Activities such as walking, jogging, yoga, and even simple stretching can enhance gastrointestinal function and alleviate constipation.

The Role of the Squatty Potty

Using a squatty potty can help achieve a more natural squatting position during bowel movements, which can ease constipation. Squatting straightens the rectum and relaxes the puborectalis muscle, making it easier to pass stools. In order to squat place your feet on a small stool when sitting on the toilet and lean forward.

Probiotics and Gut Health

Probiotics can play a significant role in managing constipation by improving gut health and stool consistency. Recommended probiotic strains include:

• Bifidobacterium lactis BB-12
• Lactobacillus rhamnosus GG
• Bifidobacterium animalis subsp. lactis DN-173 010

These strains have been shown to enhance bowel regularity and improve stool consistency.

Talk to your health care provider to identify if probiotics might be an option for you.

Disclaimer

This article provides general advice and should not replace advice from your healthcare provider or GP. If you have persistent or severe symptoms, please consult a medical professional.

References:

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