10th Mar 2019
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Fix constipation the natural and easy way
Author: Liv Gardiner
An easy fix for constipation

Despite often being a ‘taboo’ conversation topic, constipation is one of the most common medical ailments in Australia. According to the Gastroenterological Society of Australia (GESA), constipation affects approximately one in five adults and complaints increase with age, especially among those over 65 years of age. 

So, when it comes to fixing constipation, it’s time we get to the ‘bottom’ of things. 

While lifestyle factors such as the amount of exercise you do and the amount of water you drink can influence your likelihood of suffering from constipation. An increase in both is beneficial, and when it comes to natural solutions, most are based on your diet. 

Fibre is probably the most commonly known poo-aid out there, and it’s recommended that adults eat 25–30g of it daily. There are two main types of fibre, insoluble and soluble. According to medicalnewstoday.com, insoluble fibre are those found in whole grains and wheat bran, and while these may encourage stools to move through faster and more easily, they can make constipation worse in people who have bowel problems, such as chronic idiopathic constipation or irritable bowel syndrome. 

On the other hand, soluble fibres form a gel-like paste when combined with water, which softens the content of the bowels and encourages movement. Soluble fibres are found  predominantly in leafy greens, fruit, oat bran, nuts, barley, beans, lentils, seeds and peas. Berries and dried fruit such as prunes may be particularly effective. Just 28g of chia seeds contain 10g of fibre, and when mixed with liquids, their jelly-like consistency helps to stimulate and facilitate bowel movement.

Healthy oils can do wonders for constipation too, as they act like a lubricant in the bowels. Just one teaspoon of Flaxseed oil contains magnesium and three grams of fibre, encouraging bowel movements. Oils are regularly prescribed by doctors to help alleviate constipation, and can be easily snuck into your daily food or drinks. 

Coffee, especially caffeinated coffee, stimulates the muscles in your gut, which in some people encourages them to visit the bathroom. 

Links have been found in people suffering from chronic constipation and an imbalance of bacteria in their gut, according to research. Probiotics improve the balance of gut bacteria, produce lactic acids and short chain fatty acids, and assist with the regularity and ease of bowel movements, according to this study. Greek yoghurt, being full of probiotics, is good for digestion and the gut, and helps to reset the gut microbiomes, the micro-organisms that live in the intestinal tract and play an important role in the process of digestion.

Aloe vera contains a natural laxative compound called anthraquinones as well as 75 vitamins, enzymes, sugars and minerals. It also lubricates the stool making it easier to pass, so aloe vera can help you get rid of more than just sunburn. 

GESA recommend seeing a doctor if you are dependent on the regular use of laxatives to pass bowel motions, or if constipation is becoming a regular problem in your life. 

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    COMMENTS

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    Silverhead
    11th Mar 2019
    1:57pm
    If you drink coffee/tea/coke all day and eat stodge, eg bread, pastry, and big amounts of eat and no vegetables, yes you will be constipated. Improve your diet, cut down on coffee, or for each coffee, have a glass of water, increase fibre rg celery, carrots, sweet potatoes, green veggies, pumpkin. If you are going to eat rice, try brown. You can become constipated in heat because you are not drinking enough liquid. Recently I started taking collagen and this had a slight constipating affect on me. Easy, 1/2 teaspoon psyllium (no taste) in my coconut yoghurt/fruit nightly made a smooth bowel movement until I got used to the daily collagen. You can also take it in fruit juice/smoothie. About $3 a packet from supermarket, keep in fridge last for years. Much better than all the pills and concoctions in the chemist, and much cheaper. If you know you are inclined to be constipated, increase water. Psyllium is so under rated. Ive thrown away all the pills I had in the cupboard, they gave me so much pain. PS If you are constantly constipated, despite drinking plenty of fluid, it may be your thyroid, as it was mine. Be very picky with your GP, most do not know how to diagnose/treat thyroid problems, Thyroxene is not the answer for so many people. If you have a thyroid problem and its not getting addressed get to an Integrative Doctor. And give up gluten and dairy, thats compulsory because these 2 foods attack the thyroid.
    musicveg
    12th Mar 2019
    1:01am
    A good book to read on thyroids, is "Thyroid Healing" by Anthony Williams.
    shirboy
    11th Mar 2019
    3:18pm
    Magnesium capulets are good. Apparently most people are lacking in this.
    musicveg
    12th Mar 2019
    1:07am
    Some supplements can make you constipated too, so you need to start off slowly. You can get magnesium oil and rub it into your skin to absorb too.
    OlderandWiser
    11th Mar 2019
    3:27pm
    Best remedy I have found for chronic gut and bowel problems, including severe constipation, is sauerkraut. I was advised to avoid yoghurt because it's dairy. A small serve of sauerkraut seems to quickly fix any upset. I fry it lightly in oil with a healthy sprinkle of paprika. It's proved a miracle food for me.
    OlderandWiser
    11th Mar 2019
    3:27pm
    Best remedy I have found for chronic gut and bowel problems, including severe constipation, is sauerkraut. I was advised to avoid yoghurt because it's dairy. A small serve of sauerkraut seems to quickly fix any upset. I fry it lightly in oil with a healthy sprinkle of paprika. It's proved a miracle food for me.
    musicveg
    12th Mar 2019
    12:59am
    Prevention is better than cure, eat lots of fruit and veggies with some raw veggies every day. I love putting a handful of rocket and baby spinach on top of my dinner before I eat it, and also I have a bit raw salad every day. Processed foods will constipate you because they are so dry, so eat less or none at all. Try making a fruit/veg smoothie on a regular basis if you cannot eat fruit and veggies enough. Cut down on meat, dairy and eggs which have no fiber.


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