Dietary & Lifestyle strategies to manage
constipation BY NICOLE SALIBA
Feeling stuck? Chances are you aren’t alone. Constipation affects roughly 25% of Australians and some people don’t even know that they’re constipated! Most people do not seek medical care or assistance but the good news is that there is lots that we can do to help. How do I know if I am constipated? Constipation is a condition in which you may have: Less than 3 bowel movements per week Hard, dry or lumpy stools Stools that are difficult or painful to pass A feeling that not all the stool has emptied or an incomplete bowel movement If you also experience abdominal pain for at least one day per week for at least three months in addition to the above, you have something called constipation– predominant Irritable Bowel Syndrome (IBS–C) which is managed slightly differently. Book in to see your doctor if you have a sudden onset of constipation,
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family history of colorectal cancer or are experiencing bleeding, unexplained weight loss or waking up in the middle of the night for bowel movements as these are considered RED FLAGS. What causes constipation? There are several different factors that can cause chronic constipation, and these tend to vary from person to person. At Eatsense, we take a personalised approach to helping you overcome your constipation. Constipation much be due to a range of things such as: Low levels of exercise which decreases stimulation of the gut muscles Stress, anxiety and or depression which disrupts communication between the brain and gut Hormonal changes such as those experienced during pregnancy Ignoring the urge to go. The longer poop sits in your bowel, the harder it becomes as water is absorbed from it. A lack of whole–grain fibre which helps bulk up Medications or supplements such as iron supplements, pain medications or some nausea medications Changes to your routine Structural issues such as prolapses or strictures where there is narrowing in the bowel
What are some dietary and lifestyle strategies to help manage constipation? Here are some of our top tips for improving constipation. We suggest trialling one at a time for a few days at a time: Aim for three regular meals Manage your stress levels Aim for 7–9hrs sleep Drink 2–3L of water/fluid per day This will keep your stools soft, and easy to pass. An easy tip is to carry a water bottle around with you, this can remind you to drink more water. Include 30–60 minutes of exercise Include 1–2 kiwifruit per day. Kiwis contain an enzyme called actinidine, this enzyme increases movement in your upper gastrointestinal tract which can help with constipation. Scientific evidence supports the use of 2 kiwi fruits per day to improve constipation. Include 4–5 prunes per day. Prunes
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Constipation affects roughly 25% of Australians and some people don’t even know that they’re constipated
