Constipation can be concerning, when you cannot go to the toilet regularly your body can start accumulating toxins first in the bowel but then reabsorb them into your body.
Pooping everyday is crucial for your daily wellbeing as constipation can be also mentally overwhelming.
How shall we define constipation?
• Form: Hard stools (Bristol Type 1 & 2)
• Frequency: less than 1 bowel movement per day
• Pain: Abdominal pain or discomfort associated with defecation
• Sensation: Incomplete evacuation or feelings of obstruction
• Straining: Difficult to pass stools
• Laxatives: Reliance on laxatives
The risk factors are:
- insufficient fiber in the diet
- dehydration - not enough fluids throughout the day
- food intolerances - for example dairy
- gut dysbiosis
- impaired MMC (migrating motor complex) which is in charge of moving the stool matter through the bowel with specific contraction
Below tips are a safe ways to support bowel movement on daily basis
Stay hydrates - drink at least 2 liters of fluid every day but please avoid the drying liquids like coffee or black tea
Implement plenty of fiber in your diet which will help to get the stool moving through the bowel but also will feed the good gut bacterias - you should have min 35g of fiber every day - you may find them in oats, flax seeds (grounded), chickpeas and other pulses but also in whole grains and vegetables
in the morning drink a tablespoon of olive oil and do not forget to have some fats during the day as they help to move the bowel more smoothly
Have 2-3 kiwi fruits with breakfast (in the form of smoothie for example) for 2-3 weeks
Use Magnesium Citrate (150mg) before going to bed
Have 1 tablespoon of grounded flax seeds soaked with water before bed
Try dandelion tea which can act as a gentle laxative but also stimulates production of digestive juices
Eat fermented food like sour cabbage, sour cucumbers, kefir
Move your body every day
Try to stimulate your vagus nerve by breathing, singing, shaking or chanting
These are some of the strategy to relieve constipation, however sometimes it might be a bit more complex issue which would require more gut health support. If you are interested in finding out more details how I can help feel free to book a free appointment with me.