According to The Rome III criteria for constipation, a person can be constipated if he/she has two or more of the following:
- Less than three bowl movement a week
- Straining or hard to pass stools
- Feeling of incomplete defecation
- Using laxatives
- Sense of obstruction in the colon or rectum. , such as homerroids and anal fissure
- Lumpy hard stool
What might Cause Chronic Constipation?
Low stomach acidity
Low digestive enzymes
Dehydration
Low fibre in the diet
Slow transit time
Low magnesium level
Food allergy, food sensitivity and intolerances
Over growth of bad bacteria and imbalanced microbiome
Low thyroid output
Some medications !!
When you suffer from any disease, it is important to sort constipation first as it can lead to a cascade of health issue. Chronic constipation may lead to toxins build- up inside the body and this can lead to over growth of bad bacteria in the small and large intestines, it may cause parasitic infections and inflammation. this can irritate the gut membrane and may cause leaky gut; or gut permeability that has shown to be linked to some autoimmune health conditions.
Toxicity can overload the liver that has to work harder to process these toxins. Chronic constipation can compromise the other eliminatory organs: the kidneys, the lungs, and the skin. Toxins may erupt through the lungs causing coughs or may erupt through the skin causing skin rash.
Why laxatives are not helpful
Simply because laxatives can cause the bowels to become lazy; the bowel muscles become dependent on laxatives to constrict.
Tips to help with bowel movement
- Take time to sit in the toilet every morning and relax
- Use stool in the toilet to rest legs on. The following research https://www.jabfm.org/content/jabfp/35/4/836.full.pdf has shown “Squatting is associated with faster and more complete bowel emptying. “
- Increase fibre gradually; start with cooked or steamed vegetables as they are easier to digest. Raw fibre can cause bloating and gas and can ferment in poor digestive chemistry.
- Hydrate; aim for 1 ½ l- 2 liters daily of hydrating fluids from water and herbal teas.
- Exercise helps with bowel movement
- Check for food allergies and intolerances; you may find relieve by eliminating some foods such as gluten and dairy. It is also helpful if you reduce sugar and processed foods.
- Increase foods containing magnesium; Magnesium has shown to relax the bowel muscles magnesium is found in: green leafy vegetables, nuts, seeds, whole grains, bran, legumes, shellfish. Remember to soak grains, legumes and nuts overnight. Dry nuts at low temperature 100° and boil grains and legumes at high temperature.
However, you might not be getting enough magnesium due to the following factors:
– Foods are low in magnesium due to poor soil, chemicals and pesticides used to grow vegetables
– Stress and anxiety have shown to deplete magnesium.
– Contraceptive pill
– Some medication
– Digestive problems; poor digestion and absorption
Alongside dietary sources of magnesium, you can take Magnesium supplement. 300-400mg/day of magnesium citrate . Start with 200 mg/day, then increase to 200 mg in the morning, and 200 mg in the evening with meals. Magnesium has a relaxing effect, so it may help you sleep better.
- Support the gut’s microbiome with beneficial bacteria. Fermented foods, as described in my Instagram page, have shown to increase beneficial bacteria and may support digestion https://www.instagram.com/p/Cm4T4_JIlpU/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA
You can supplement with beneficial bacteria: Look for a brand that has 20 billion viable organisms per day, a minimum of lactobacillus and Bifidobacterium species. Follow manufacturer’s instructions. Avoid taking beneficial bacteria with hot drinks or hot food.
Herbal compounds:
Herbal compounds, such as cascara compound and Senna, have been used to help relieve constipation and stimulate natural intestinal peristalsis, however, they are not recommended for long term use. It is safer to seek the advice of health care practitioner before taking any herbal compound supplements.
Is Psyllium Husk really helpful?
Never take Psyllium husk powder if are constipated!! Though Psyllium husk has been used to help relieve constipation, it can aggravate the problem if you are already constipated !! this can be due to the bulking property of this soluble fibre, as the husk here can swell and increase in volume inside the bowel and this may cause more constipation. make sure the bowel is moving first, otherwise you may experience intestinal obstruction from having Psyllium husk especially if you are not having enough fluids and water.
Get in touch if you have any question and if you need help with supplements.
Contact at info@abirnutrition.uk
Disclaimer:
This article is for educational purposes only and is not intended as medical advice.
Please seek the advice of a health care professional before taking supplements. Supplements and herbs can contraindicate with medications, foods and other supplements. My goal is to help you understand the impact of food and life style choices on all aspects of your emotional, mental, and physical health. I use a holistic approach to dig deep into the possible root causes of any health issues. Then I use food and supplements to create a nutritional therapeutic plan which you can follow in addition to some recommendations to lifestyle changes.