My sisters and I grew up around poo… COW poo! My Dad is an expert in cow dung, and he taught us that dung analysis is critical as it reveals how healthy (or unhealthy) the animal is. Maybe it’s genetic, or maybe it’s because I’m a Naturopath… but bowel motions fascinate me. I know it’s not the most glamorous of blog topics, but constipation is something that I come across ALL the time in clinic.
Constipation is a very common complaint, and often comes with its own bag of uncomfortable symptoms such as bloating, weight gain, flatulence and haemorrhoids. A sluggish digestive system due to prolonged gastric emptying also contributes to toxic encumbrance and exposure to some pretty nasty endotoxins. Unfortunately, many Australians suffer from C-IBS, which is the ‘constipation form’ of IBS (Irritable Bowel Syndrome).
The three BEST things to keep you regular are: Fluid, Fibre & Exercise. Let’s break this down a little…
1. FLUID – Drink MORE water… and LESS coffee, milk, alcohol and soft-drink. Our bowels are actually most active the first THREE hours we’re awake, which is why so many people have their regular ‘motion’ in the morning. To aid this, on rising, make sure you have two large glasses of water to re-hydrate. If you add a squeeze of lemon to this, your digestive system will be all fired up for the day.
2. FIBRE – Don’t rely on Weetbix and Metamucil to fill your fiber needs! I find the BEST form of fiber is ‘soluble’, which is in foods such as slippery elm, ground chia seeds/ground flaxseeds, psyllium husks, oat bran, and pectin (a soluble gelatinous polysaccharide that is present in ripe fruits such as apples, pears and apricots). Around 30mLs of prune juice or a couple of figs before bed will also help get things moving in the morning. Aim for 25-30 grams of fiber each day.
Depending on the cause of C-IBS, on top of the above recommendations, I will often also recommend Probiotics, Aloe Vera juice, Glutamine, Magnesium, Vitamin C, Liquorice root, Dandelion root, and/or Artichoke. Probiotics can also be effective, especially when there is a history of anti-biotic use, when there are food intolerances at play, or when there has been a history is excessive intake of coffee/alcohol. When you’re looking for a good over-the-counter probiotic… look for the brand with the most STRAINS, as opposed to the highest amount of organisms. In my opinion, powdered probiotics are also much better than capsules.
3. EXERCISE – In regards to exercise, good quality evidence suggests that daily exercise significantly improves constipation- related symptoms in IBS subjects (Daly et al, Int J Sports Med, 2008). Anything that involves ‘core’ strength training is particularly good (i.e. Pilates), and morning exercise is also best.
As Roald Dahl so aptly writes in his ‘Revolting Rhymes’ Book:
“An early morning stroll is good for people on the whole, it makes your appetite improve, and helps your bowels to move”
Good advice Roald! Until next time, Stacey.
