Constipation Relief
5 Evidence-Based Constipation Home Remedies by a Registered Dietitian Constipation is a common issue that affects one in five people following a Western diet. If you have ever suffered with this you will know how unpleasant the feeling is. Maybe you are currently suffering with ongoing constipation and are in need of some guidance, so please read on. I’m Gillian Killiner, a registered dietitian with 26 years of experience in helping thousands of individuals with their dietary and health needs. In this blog post, I share five evidence-based tips to assist with constipation. But first, let’s define constipation. What is Constipation? Constipation occurs when you haven’t had a bowel movement for more than three times in a week. You can assess your bowel movements by using a stool chart to evaluate consistency and type. Typically, constipated stools are hard, small lumps, or pebble-like Type 1 and 2. What is a normal bowel movement frequency as defined by the NHS? “It is normal to pass a stool everyday up to every 3 days; stools should be soft and easy to pass. You should not need to strain to pass a stool. Some people pass a stool once a day and some twice these are both normal.” So what factors in a Western diet contribute to constipation? Dietary Factors 1. Hydration for Constipation is Key One of the first and most crucial tips for relieving constipation is to stay adequately hydrated. Many people underestimate the importance of drinking enough fluids. It’s easy to forget to drink when we switch off our thirst receptors. To combat this, keep a drink, such as a glass or bottle of water, with you throughout the day. Aim for 1.5 litres minimum. You can also include herbal teas and coffee, but limit them to no more than four cups a day, and avoid making them overly strong. Excessive caffeine can contribute to dehydration, which worsens constipation. 2. Load Up on Fruits and Vegetables Consuming an ample amount of fruits and vegetables is another essential strategy for relieving constipation. Begin your day with a breakfast rich in vegetables or add fruits to your cereal. Incorporate fruits and vegetables into your meals and snacks as much as possible. Variety and color in your diet are key. These foods provide essential antioxidants, vitamins, minerals, and fibre, all of which promote healthy bowel movements. Don’t forget to consider the fibre content in your diet, which can come from sources like nuts, seeds, beans, pulses, and high-fiber grains. Aim for an average of 30 grams of fiber daily to keep your bowels moving smoothly. 3. Dried Fruits as a Natural Solution Dried fruits like prunes, dates, and raisins can also be valuable additions to your diet when dealing with constipation. They are rich in fiber and natural sugars, which can help stimulate bowel movements. Including these dried fruits in your diet can be a tasty and effective way to alleviate constipation, just keep to small portions. Lifestyle Factors 4. Embrace Exercise for Constipation Exercise plays a vital role in maintaining regular bowel movements. It helps reduce transit time, meaning food moves through your digestive system more quickly. This faster gut transit leads to improved bowel regularity. Additionally, exercise promotes the growth of beneficial gut bacteria, strengthening abdominal muscles, and overall gastrointestinal health. Aim for regular physical activity to reap these benefits. 5. Listen to Your Body Lastly, don’t ignore your body’s signals when it’s time to go to the toilet. Often, the morning after breakfast is the most opportune time to have a bowel movement. However, due to our busy lives and schedules, we sometimes ignore these cues. It’s essential not to hold onto stool if you feel the urge to go. Ignoring these signals can have negative long-term consequences. If you find yourself straining during bowel movements, consider changing your sitting position on the toilet. Squatting, for example, can create a more natural alignment for easier passage of stool. Constipation Conclusion Constipation is a common issue, but it can be effectively managed with evidence-based strategies. These five tips, including staying hydrated, consuming ample fruits and vegetables, incorporating dried fruits, embracing exercise, and listening to your body, can make a significant difference in your digestive health. Remember that there are numerous dietary, lifestyle, and supplement options available to alleviate constipation. The tips mentioned here provide a solid starting point. There are many more additional strategies out there so do get in touch if you are struggling. Often we see patients with alternating constipation and diarrhoea, which is so hard to live with. Not being able to predict how your day will go and fearful of your bowels not working smoothly can really impact on your quality of life. Our GUT Health programme is the best programme which can fix you in 6 weeks or less. Do check out my other blogs and my videos on my YouTube channel covering various aspects of diet and health, so don’t forget to like, subscribe, and share my content. Until next time, take care! If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
Antibiotics and your health
With the topic of antibiotics once again brought to our attention Here, Director and Principal Dietitian, Gillian Killiner shares her advice on improving your health and therefore ultimately the need for antibiotics. The media has repeated the call for people to act to avoid antibiotic resistance, and this got me thinking. Antibiotics are required for ill health, so if we can all avoid getting ill then no antibiotics are required! Obviously, I am not that green, and this is never going to happen, but I do feel that a high percentage of antibiotics used in the past have been requested by people unnecessarily and the knock on effect have resulted in a negative impact on health. The World Health Organisation’s (WHO) website has the following advice: Everyone can take some simple actions. Do not use antibiotics to treat viral infections, such as influenza, the common cold, a runny nose or a sore throat. Ask your doctor for other ways to feel better. Use antibiotics only when a doctor prescribes them. When you are prescribed antibiotics, take the full prescription even if you are feeling better. Ensure that members of your family do the same. Never share antibiotics with others or use leftover prescriptions. Remember, each time you take an antibiotic when it is not necessary, the effectiveness of the antibiotic decreases and it might not work the next time you really need it. As a Dietitian I treat people each day to assist their health and well-being. I ensure they are optimal with their diet and lifestyle to boost their immune system and avoid ill health. Avoid taking health risks eg: eating a diet of processed foods, excess alcohol, smoking, poor sleep hygiene is vital to avoid unnecessary antibiotic use. Eating a variety of nutrient rich foods everyday makes a real difference. In addition, getting good sleep, drinking sufficient fluids and enjoying some exercise layers up the protection to illness. There will always be a time when we may need an antibiotic this could be for a wound infection or surgical procedure. Save yourself for unexpected events like this and do your very best to avoid antibiotic resistance. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
