Constipation
Constipation can be defined as the inability to empty your bowels as often as you should. For truly good health, this means at least once to twice a day – and the stool should be easy to pass, soft and of a 'sausage-like' shape.
Please note that any change in bowel habits or chronic constipation should be discussed with your doctor.
...Read more
/>
Trying to identify the cause of constipation is always a good first step towards solving the problem. It can occur for many reasons. One of the most obvious is not drinking enough water to lubricate the stool – most people should be aiming for about one and a half to two litres a day, which can include herbal teas, soups, and some diluted fruit juice. Other causes or “contributing factors” can include:
● Stress
● Lack of exercise
● Lack of fibre in the diet
● Eating a lot of hard-to-digest foods such as dairy produce and red meat
● Lack of “good” fats in the diet. Some fat is needed to lubricate the stool.
● Certain medications (however do not stop taking prescribed medications without your doctor's agreement)
● Pregnancy
● Imbalance of “good” and “bad” bacteria in the intestines
● Iron deficiency. Ask your doctor to check your iron levels if you think this could be the case.
● Food intolerances. You can test for a Food Intolerance in your own home using York Tests Food Intolerance Test.
● Ignoring the urge to go to the toilet – this allows more water to be absorbed out of the stool, leaving it dry and hard.
If you suffer from constipation and looking for the cause hasn't helped, there are many things you can do to help yourself. Firstly, drink plenty of water and base your diet on fibre-rich foods – vegetables, fruit, beans and whole grains are the good sources. Add a dessert spoon of ground flaxseed, rice bran or oat bran to your foods (such as cereal or soups) once a day to boost your fibre intake. Include plenty of ‘good’ fats – in the form of oily fish such as salmon or mackerel, or avocadoes – or supplement essential fatty acids in the form of fish oil or cold-pressed seed oils such as flaxseed oil, hemp oil or other “omega 3-6-9” blends. Try keeping some soaked dried prunes in the fridge and eating 8-10 over the course of the day – this can “do the trick” for some people. Another food that can help is grated raw beetroot – use one small-to-medium beetroot a day in salads. Make sure you are getting plenty of exercise too – even walking can help; or look into getting a “trampette” (a mini trampoline) which seems to be particularly successful at helping to get the bowels working normally again. (If you are not used to exercising, please see your doctor before starting an exercise programme.)
Certain supplements can also help to get you back on track again. A good probiotic (good bacteria) is always a good first step. Some examples of probiotics, together with other products that may be helpful, can be found on this page.
The products on this page have been selected by the Nutri Centre nutritionists. To find the right choices for you, or if you are on any prescription medication, please give our nutritionists a call on 0207 436 5122.
Disclaimer
All content of this website is for information only. Our service is not intended to replace your usual healthcare professional.
...CloseSort results by:
View All