Fighting Constipation Naturally: 6 Tips for a Healthier Gut
Struggling with chronic constipation (CC) can be quite the ordeal, but it doesn't have to rule your life. In this article, we're going to highlight non-medication solutions you can try like mineral water, dietary fiber, and specific foods to help get your digestive track moving again. So, let's roll up our sleeves and get into some down-to-earth tips to help you seize the reins of your digestive well-being.
TIP 1: DON’T SKIP MEALS
Skipping meals, especially breakfast, can disrupt the gastrocolic reflex, which plays a key role in initiating colonic motility (aka food moving through your gut). Regular meals can help synchronize this reflex and ensure the body is ready to respond when you need to go number two.
TIP 2: HYDRATE, BUT WITH A TWIST
Some mineral waters, especially those loaded with magnesium sulfate, have a natural way of getting your bowels moving. Magnesium's main effect is that it's like a magnet for water, it pulls it from your intestinal lining into your stool, but it can also help your gut to keep things moving, reduce heartburn, and help beneficial bacteria in your tummy thrive.
Bonus Tip: Look for water supplements that have magnesium sulfate, calcium, chloride, potassium, and sodium included.
TIP 3: FIBER IS YOUR FRIEND, BUT TAKE IT SLOW
Adequate fiber intake is essential for promoting healthy bowel movements. Adult women should aim for approximately 25 grams of fiber daily, while men should target around 38 grams. Children should consume between 19 and 25 grams daily. Unfortunately, many people fall short of these recommendations.
Food Sources of Fiber: Some excellent sources of dietary fiber include almonds, apples, black beans, bran cereal, broccoli, chickpeas, figs, green peas, lentils, navy beans, oat bran, oranges, peas, prunes, and white beans. A varied diet that includes these foods can help you meet your fiber needs effectively.
Keep it Simple: We get it, you don’t think of food in grams or servings, so a simple way to ensure you get enough is to consume six to eight different fruits and vegetables per day. And if you want more guidance this is a great resource that lists foods, the amount of fiber they have, and serving sizes.
Start Slow: While fiber is beneficial, excessive consumption (more than 50 grams per day) can lead to abdominal distension and gas. Aim for adding 1 or 2 new fruits or vegetables a day and see how you feel. If you aren’t getting bloated or having a lot of gas keep gradually increasing until you are six to eight per day.
TIP 4: EAT A KIWI (OR THREE)
Kiwi fruits are like natural helpers for constipation. It has an enzyme called actinidin, that aids digestion and speeds up the journey of food through your gut, and it can help reduce inflammation and stress in your tummy lining. In two different studies, people ate 2 or more kiwis daily for six weeks, and the results were impressive. They had more regular trips to the bathroom, softer stools, and an easier time going.
Not a kiwi fan? Don’t worry, other fruits like pineapple, papaya, and figs have similar enzymes that can improve digestion, make things move faster in your belly, and reduce inflammation.
TIP 5: PROBIOTICS, PROCEED WITH CAUTION
The effectiveness of probiotics in treating constipation is still a topic under investigation. There's no clear agreement on when, how much, or for how long to use them. However, exciting early-stage research has shown promise in specific bacterial strains. For example, the L. casei Shirota strain has been linked to improvements in various constipation symptoms, including reduced pain, less straining, and improved stool consistency. It also seems to increase how often you can go to the bathroom. On the other hand, the B. lactis strain appears to mainly improve defecation frequency, but its impact on stool consistency and GI symptoms is less certain.
TIP 6: GET YOUR HEART RATE UP
A review of nine studies looked at how exercise can help with constipation. It found that aerobic exercise, like brisk walking or swimming, can make a big difference. This might be because exercise makes the colon work better, helps move things through your gut faster, and strengthens the tummy muscles, which all help with constipation. The research suggests that doing aerobic exercise for at least 140 minutes each week is the best way to ease constipation.
To sum it up, dealing with chronic constipation is about finding the right balance. By making simple adjustments to your daily routine like not skipping breakfast, incorporating mineral water, and gradually increasing fiber intake, you can take control of your digestive health and enjoy more regular bowel movements. It's all about finding what works best for you, however if you're seeking personalized support in your journey to better digestive health, consider working with a registered dietitian.
At Nutrition Ally, we offer one-on-one nutrition counseling with a registered dietitian covered by insurance. Learn more by clicking here.
The information provided in this article is intended for general informational purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. If you think you may have a medical emergency, call your doctor immediately.