Relief At Last: Effective Solutions for Constipation

As a Naturopath, I always ask clients about their digestive system as it's a good indicator of the state of their health and wellbeing. It's through the gut that we absorb nutrients, how food is broken down into nutrients and passed into the blood stream. This is essential for life and impacts our entire body and mind.

The gut plays a critical role in overall health and is involved in the function of every organ in your body. Constipation can impact your mood, hormonal balance, skin health, energy levels and more. Women are twice as likely to deal with constipation than men, due to hormonal fluctuations such as in pregnancy, postpartum and menopause. There's also a biological reason as women's colons are 10cm longer than men's, on average. Meaning it takes longer for food and waste to move through their GI tracts.

Constipation is defined as fewer than three bowel movements a week, increased stool hardness, pain, and abdominal distention. In my practice, I aim for clients to have 1-3 bowel movements per day, symptom free.

Why is regular bowel movement important?

• Toxic elimination & healthy gut microbiome

• Efficient nutrient absorption

• Manage inflammation, regulate blood pressure and promote heart health

• Mental health - regular bowel movements positively impact the gut-brain axis with poor gut health linked to higher rates of depression and anxiety.

• Skin health - the appearance of your skin is often a reflection of your gut.

• Immune health - a healthy gut contributes to a robust immune system with 70% of your immune cells found in your gut. Regular bowel movements help prevent the accumulation of harmful substances that could impact immune function.

Constipation in pregnancy is highly common, affecting up to 40% of women. This can be due to the relaxin hormone that softens joints, hormonal shifts (especially estrogen), growing uterus putting pressure on the digestive system and an increase need for fluids.

Over 60% of women develop constipation in the postpartum period. Immediately after birth there's a dramatic hormonal decline, mother's organs go through a huge shift as well as certain medications and tearing or stitches can all be a possible cause.

Constipation can throw your hormones out of balance, particularly estrogen, and lead to other symptoms such as acne, headaches and PMS. When we don't have regular bowel movements, estrogen doesn't get excreted from the body and continues circulating in the body and can negatively impact the delicate hormonal balance.

Practices that promote daily pooping and enhance gut health:

Hydration

Not drinking enough is one of the most common reasons to constipation. Particularly in pregnancy and postpartum when hydration needs are higher. Aim to drink 6-8 cups of water a day.

Healthy fats

These are needed to help lubricate the bowels and increase bile flow which promotes bowel movements. Healthy fats such as olive oil, avocado, nuts, seeds, coconut oil and butter. You can add these easily to your meals by drizzling veg with olive oil, adding seeds to salads and grains or cooking with coconut oil.

Eat more fiber

Dietary fiber found in fruits, vegetables, whole grains and legumes is the best way to feed your gut and improve constipation. Adequate fiber intake, it is recommended that women eat 25-28g grams of fiber a day, adds bulk to stools and supports their smooth passage through the digestive tract. It's crucial to note that when upping fiber intake, do so gradually and drink plenty of water.

Best fiber rich foods for constipation include chia seeds, flax seeds, raspberries, kiwis, chickpeas, black beans, quinoa, almonds, lentils, avocados and non starchy vegetables.

Ways to incorporate into your daily meals: chia pudding, snack on raspberries and almonds, source jarred chickpeas and lentils for quick add ons to salads and curries, roast a tray of non starchy veg such as broccoli, mushroom, courgette, fennel and cauliflower.

Stay active

All exercise increase metabolism which in turn increases intestinal contractions. Exercise also helps built a diverse and strong gut microbiome that will aid in digestion.

Prebiotic rich foods and fermented foods

Both support beneficial bacteria in the gut, hence improving digestion.

Prebiotic foods include bananas, onion, avocado, asparagus, garlic, leek and legumes. Fermented foods include kefir, miso, sauerkraut, kimchi, pickles, yogurt and tempeh. Aim to include one of these daily.

Magnesium

Magnesium is needed to make energy, muscle movement and it helps balance water concentration in the bowel. Magnesium citrate seems to be the most effective form of magnesium to support constipation.

Magnesium rich foods include avocados, almonds, cashews, chia seeds, whole grains, leafy greens and dark chocolate.  

Manage stress

Stress can impact bowel habits and digestive health. When you're stressed it activates the sympathetic response, which hinders the digestive tract. Breathing exercises and meditation activates the parasympathetic response, rest and digest, which promotes bowel movements. Being in a relaxed state while you're eating is vital for healthy bowel movements so practice mindful eating and avoid distractions and eating on the go.

Supplements

Shop my Healf Store here for all my recommended products and enjoy 10% off.

Gut issues can be very individual and specific. There can be different root causes to constipation and it's important to address your specific root cause by working with a health practitioner (book a free consult call here). The gut plays a significant role in our physical and mental health and it's crucial to maintain our gut health by first eating a diverse diet with fiber and plants. As a naturopath, I always choose a food first philosophy along with lifestyle solutions. So for your next meal, maybe add a few tablespoons of lentils, or try quinoa instead of white rice, or add more seeds and nuts to your morning yogurt bowl.