Written by Chantel – Resident Naturopath at Choice Pharmacy
Constipation is a common digestive issue that is characterised by hard, difficult or infrequent passing of a stool. It can be quite taxing on physical and mental wellbeing. Constipation can be acute or chronic.
Signs of Constipation:
- Hard or lumpy stools
- Straining when passing a stool
- Feeling like you have not emptied your bowel properly
- Reduced frequency of passing a stool
- Pain or discomfort in the lower abdominal area
When people have severe constipation, they may also experience the following:
- Stomach cramping
- Bloating
- Wind
- Heartburn
- Nausea
- Vomiting
What causes constipation?
- Low intake of fibre
- Not drinking enough water
- Not doing enough physical activity
- Having a disruption in normal daily routine, for example: travel
- It also occurs as a result of other conditions such as; anxiety, depression, IBS, hypothyroidism and reflux, just to name a few
- Low thyroid function
- Certain medications
- Pregnancy
What are some things that can assist with constipation?
Diet
- Reduce or remove caffeine from the diet. Caffeine is very dehydrating and can cause constipation.
- Eat a wholefood diet; high in wholegrains, good fats, good quality proteins and low in processed foods and sugar.
- Include probiotic and prebiotic rich foods in your diet, including; miso, yoghurt, sauerkraut, kimchi, kombucha, oats, apples with the skins, asparagus, garlic, onions, leeks and bananas. These foods can help to restore gut health.
- Ensure you are drinking plenty of water. Aim for 2L per day.
- Include some prunes in your diet. They have been shown to increase stool weight and frequency.
- Increase fibre in the diet; oat bran, nuts, seeds, beans, lentils, peas, fruits, vegetables, psyllium husk and wholegrains. If you are going to increase fibre in your diet, ensure you do it slowly. If you do it too quickly, it can cause abdominal pain and bloating. Also ensure to drink plenty of water when increasing fibre intake.
- Include bitter foods in your diet, this includes; radicchio, endive, olives, rocket, roasted dandelion root tea and chicory. Bitter foods help to stimulate the production of bile, which assists in promoting bowel motions.
Lifestyle
- Try to increase regular exercise, aim for 1 hour 5 times per week; this can help to reduce stress and get things moving.
- You can also try using a footstool when going to the bathroom. Simply put your feet on the stool when going to the bathroom. This helps to straighten the rectum, allowing the stool to pass more easily.
- If stress is an issue, this can cause lead to constipation in some individuals. Trying stress reducing techniques can be helpful; meditation, yoga, mindfulness techniques and tai chi
Supplements
- Psyllium Husk: you can find this in your local pharmacy, health food store or supermarket. It is a fibre supplement, that can be bought in capsule or powdered form and it adds bulk to the stool.
- Slippery Elm: is a fibre that forms a gel when mixed with water. It is soothing to the entire gastro-intestinal tract and can assist with constipation. It can also be bought in capsule form. Again, with all fibre supplements, drink plenty of water and take them 2 hours away from any medication.
- Magnesium: Our bowel is a muscle and when we are stressed it can tighten, leading to constipation. Magnesium can help to relax the bowel to assist with constipation.
If you are suffering from constipation please consult with your GP.
You can also book our naturopath for in-store consultation online or e-mail to naturopath@choicepharmacy.com.au to organise a zoom consultation.