While everyone has their own unique “routine”, constipation may refer to any disruption in the typical rhythm which leads to digestive discomfort. But more accurately, if you pass less than three stools in a week, you have a medical condition known as constipation.
Why do we become constipated? How can we avoid it?
1. Out-of-balance bacteria.
Good bacteria in the gastrointestinal ecosystem is necessary for proper fermentation, and healthy formation of poop. When low in good bacteria, the ecosystem is thrown out of balance. Taking in probiotics daily eases constipation, reduce bloating and gas, and also helps reduce anxiety and depression. It helps to rule out parasites or pathogenic bacteria infections too.
2. Too much meat or dairy.
This is because meat and dairy contain constipating calcium and iron. It is best to avoid dairy. But if they’re part of the daily diet, and your bowel movement is irregular, reduce the amount per serving, and increase high-fiber foods. To confirm potential worsening foods, an allergy testing can be done at the clinic in Perth.
3. Not enough fiber.
Increase consumption of both soluble and insoluble fiber. Foods with soluble fiber include chia seeds, flax seeds, beans, lentils, oats, strawberries. Those with insoluble fiber include whole grains, nuts, seeds, fruit and vegetable skins, non-GMO corn, and foods containing non-GMO corn bran.
4. Not enough fluid.
With the increased fiber intake, you’ll need to hydrate your bowel movements by also increasing your water consumption. If you’re not well-hydrated, stool will be difficult to pass. Aim for 30 ml of water per kilogram of body weight per day. When exercising, add 500ml on top of the total daily intake.
5. Prescription drugs and antacids, especially pharmaceuticals like Nexium.
These switch off the essential acid, which helps the bowel move and function. Try 5 ml of raw apple cider vinegar with each meal to combat the effects. There are a great deal of holistic methods as alternatives to laxatives.
6. Not enough exercise.
At least twenty minutes of low-impact aerobic activity per day will stimulate motion through the GI tract. Walking, jogging, dancing, and jumping jacks count as low-impact aerobic activities.
7. Change in routine, or holding it.
Train your bowel to go at the same time each day. Try to set up a routine of going after your morning meal or exercise routine.
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