Up to 24% of Australians are predicted to live with chronic constipation(1), and most of us experience this supportive feeling from time to time.
Constipation is an issue that affects so many people but is too often not talked about! When you live a busy life, it can be easy to normalize these feelings of discomfort, but it doesn’t have to be the norm.
The good news is that there are a number of simple, practical things we can do to keep our bowel routines regular. These tips are great for general wellness, however if you are experiencing pain or chronic constipation, consult a healthcare professional for care and advice.
With the gut-brain connection being such an important part of feeling good, it stands to reason that happy gut = happy mind!
Symptoms of constipation
Constipation is medically defined as having infrequent bowel movements (less than 3 per week)(2). However, people may also experience passing hard or dry stools as constipation.
Environmental (or occasional) constipation is extremely common and can follow a change in routine such as travel, a change in diet, a short illness or new medication.(3)
Chronic constipation (defined as present for more than a few weeks)(4) is often characterized by:
- Abdominal tightness or cramps
- Feeling full all the time (even without food for several hours)
- Gas
- Inability to pass stool
The power of fiber
Fiber is nature’s key to unlocking regularity and maintaining happy, supported guts. However, not all fibers are created equal! Different types of dietary fiber have different effects on our digestion.
In general, fiber is divided into two categories (5):
- Insoluble fiber: Found in wheat bran, vegetables and whole grains. It can add bulk to your stool, allowing it to pass through the digestive system easier and faster.
- Soluble fiber: Found in oat bran, nuts, seeds, beans, lentils and peas, as well as some fruits and vegetables. This fiber absorbs water, softening the stool. Psyllium husk (a non-fermentable soluble fiber) is one of the best ways to treat constipation(6).
A typical Western diet is very low in fiber-rich foods (7). The general rule is to aim for at least 3 sources of fiber each day (1 with each meal). Try these:
- Pears
- Actinide (with skin)
- Chia seeds
- Ground flaxseed
- Dating Medjool
- Plums
- Apples
- Olive oil
- Berries
For a delicious, high-fiber breakfast option, try ours Banana Bread Overnight Oats! They’re easy to make and packed with fiber-rich chia seeds to keep your gut happy and full.
Natural ways to support and relieve constipation
Along with diet, our daily habits can have a big impact on the speed and level of effort with which we digest food.
My top tips:
- Hydration: Aim for at least 2 liters per day. Hydration is especially important when increasing your intake of high-fiber foods like those listed above, as they require extra water to digest!
- Exercise: Gentle exercise can be one of the best ways to jumpstart your regularity if you experience occasional constipation. Yoga in particular is a great option, as are pilates, walking and swimming.
- Toilet position (so important!): You’ll wish you knew this sooner – place your feet on a stool and make sure your knees are slightly higher than your hips to help open the bowels.
- Finally, don’t ignore the urge to go. Our body signals are powerful, tune in and listen.
Add more probiotics to your diet
Along with diet and lifestyle, try adding a high-quality probiotic supplement to your diet. Probiotics have been shown to support healthy digestive function and maintain gut regularity(8). I recommend choosing a multi-strain formula with over 30 billion CFU (Colony Forming Units) per capsule. It looks for science-backed strains like e.g Bifidobacterium lactis, Bifidobacterium longum preservation and Lactobacillus rhamnosus.
You can also increase your dose of probiotic-rich foods by including more fermented foods in your diet, such as yogurt, kefir, sauerkraut, and kimchi.
With any ongoing health concerns, it is important to seek support from a trusted healthcare professional. Talk to a professional if ongoing constipation is something you struggle with.
,Bibliographical references:
1, 2, 4. Fisher, MJ, Werth, BL, Pont, LG, Williams, KA (2019). Defining constipation to estimate its prevalence in the community: results from a national survey. BMC Gastroenterol. 2019 May 21 19(1):75. PubMed
3. Best Health Channel (2024), Constipation <https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/constipation>
5. Best Health Channel (2024), Dietary fiber <https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food>
6. Chey, WD, Fahey, GC, Gibb, RD, Johnson, WM (2020). Laxative effects of wheat bran and psyllium: Resolving persistent misconceptions about fiber in treatment guidelines for chronic idiopathic constipation. Journal of Neurogastroenterology and Motility, 26(1), 68-78. PubMed
7. Aguilera, M., MacSharry, J., Melgar, S., Statovci, D. (2017). The impact of Western diet and nutrients on the microbiota and immune response at mucosal interfaces. Frontiers in Immunology, 2, 1-8. PubMed
8. Bodke, H., Jogdand, S., (2022), Role of Probiotics in Human Health, 9:14 (11)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9733784/>
