Constipation responds well to dietary adjustments. From a dietary perspective, here are some things that you can focus on:
- Increase your water intake. This gives your bowel more to work with when it’s moving digested food through your bowel
- Increase your soluble fibre intake. Fruits, vegetables, nuts, legumes, oats and barley are high in soluble fibre. Watch your fruit intake, particularly if you get occasional diarrhoea as it’s a much stronger laxative. As well as increasing your consumption of greens, try starting the day with some bircher-style muesli. We’ve included a recipe for you to try below.
- Increasing the amount of exercise you take can get things moving
- Providing you don’t have bloating, in the sort term, you may want to use a bulk laxative.
Supplements To Get You Going
Ispaghula husk (psyllium) is a common fibre supplement that is marketed under the brand names: Fybogel, Isogel, and Ispagel. If you prefer to take your fibre in powder-form rather than as granules, there’s also Regulan. Other fibre supplements use methylcellulose (Celevac) or sterculia (Normacol).
Ispaghula can be broken down by your gut bacteria, so it may cause bloating and wind. For this reason, we suggest taking soaked whole linseeds or flaxseeds rather than ispaghula or psyllium-based products. Preparation is everything. Ground linseeds won’t give you the fibre to move things through. But they are a great source of omega-3 essential fatty acids.
Bran is an insoluble fibre that is often recommended for constipation. However, some people who have IBS find it can aggravate symptoms.
How to Take Your Soaked Flaxseeds
- Soak 2 – 4 tablespoons in water overnight.
- Add to your food, such as muesli, smoothie or soup.
- Make sure you drink a large glass of water immediately after taking it.
Recipes for Relieving Constipation
You know that saying: an apple a day keeps the doctor away. Well, it’s especially true when it comes to digestive disorders.
Whole apples, rather than apple juice or puree increases your gut flora population. Researchers believe it’s the pectin that’s creating the prebiotic effect. A great way to eat apples in the winter is stewed with cinnamon. And in the summer, here’s my favourite gut-friendly breakfast…
This muesli-for-one is based on the the Swiss physician, Dr Maximilian Bircher-Benner (1867), principles of healing. Make your muesli the night before and leave in the fridge overnight
- 1/3 cup, rolled or porridge oats
- 2 tablespoons flaxseeds
- 1 tablespoon of chopped or ground almonds
- 1 apple, grated
- juice of 1/2 lemon
- 1/4 cup of water
- 1/2 teaspoon ground cinnamon
- 1/3 cup of yogurt, try different types including kifir
- any other fresh or dried fruit that your tummy likes
Combine all of the ingredients in a sealed container and mix together well. Leave overnight in the fridge.
In the morning, your muesli will be a creamy delight. Enjoy!
<a href="http://ibs-info cialis generika eu.com/wp-content/uploads/2013/09/Fig-2.1.jpg”>Figs are a great source of antioxidants, calcium, iron, magnesium, potassium, B vitamins, as well as vitamin K. They’re also slightly laxative.
If you are prone to kidney stones or gallstones eat figs in moderation as they contain oxalates.
This is a great syrup to make up and keep in the fridge. It keeps for about 1 month.
- 6 fresh figs
- 1/2 cup of sugar
- 1 cup of water
- a stick of dried cinnamon, approximately 4 cms in length
- 2 cloves, 5 green cardamom pods
- add some freshly grated nutmeg, freshly ground black pepper and a few allspice berries to taste
- Simmer the sugar and water gently in a medium sized saucepan. Stir to dissolve the sugar.
- When the sugar is dissolved, add the various spices and simmer the syrup for about 10 minutes.
- Trim the stem ends from the figs, quarter them and add to the syrup.
- Simmer for 5 minutes.The figs will have softened and start to fall apart.
- Pour into a sterilised glass jar and store in the fridge.