A Dietitian’s Guide to Managing Constipation
Feeling “stuck”? Struggling to empty your bowels? However you refer to it, constipation is a common concern that can be debilitating. It often comes with difficulty going about everyday life, missing out on Friday night dinners, work stress, relationship challenges, poor body image and feeling fatigued all day and night long. So, rather than shying away from embarrassment, we are opening up the conversation to help your bowels get back in motion.
What causes constipation?
Many things! This can include medication, diet, stress, physical inactivity, long-term calorie restriction, certain health conditions and changes in routine (think holidays, traveling or injury). It can also be a symptom of Irritable Bowel Syndrome where it goes hand in hand with abdominal pain. Identifying the cause of constipation is important for finding the right strategies to help manage it.
How do you know you’re constipated?
Key symptoms include:
Straining on the toilet to pass a bowel motion
Feeling that your bowels have not completely emptied
Hard or lumpy stools
Less than three bowel movements per week
If you haven’t been able to pass any bowel motions at all, it is important to see your doctor to rule out any sinister causes that need to be medically investigated.
What can you do about it?
When targeting constipation, here are six simple strategies “backed up” by research:
1. Eat two kiwifruit a day
Two kiwifruit a day has been shown to lead to bulkier, softer, more frequent stools that are easier to pass. Why is that? Kiwifruit fibre absorbs about three times its weight in water, making stools bigger and softer. It also contains actinidin, an enzyme which stimulates the muscles along your gut to contract and move things along.
2. Drink enough water
Aim to drink around 2 litres of water daily. Without enough water consumed, your large intestine, which is responsible for making and storing stools, will start reabsorbing water to combat the dehydration. As a result, your stools become drier and much harder to pass!
3. Move your body daily
Physical activity stimulates the muscles and nerves in your gut to move things along. Whether it’s walking, yoga, crossfit, swimming or resistance training, choose something you enjoy and build up to ideally 30 minutes daily.
4. Use a “stool stool”
Did you know the way you sit on the toilet affects your bowel motions? Sitting with your feet flat on the floor “pinches” the final part of your intestine, making it difficult for stools to exit. Instead, elevate your feet with a stool, box or bucket as this straightens out your intestines to promote an easy and complete bowel movement.
5. Respect the urge to go
The longer you hold your stools, the longer they sit in the large intestine where more and more water will be drawn out. The end result? Drier stools which are harder to pass! Do your best to head to the bathroom when you feel the urge. Try paying attention to your usual pattern of bowel motions to plan your routine appropriately.
6. Slowly increase fibre
Fibre pulls water into your bowel and adds bulk. This creates softer and bigger stools that pass faster and easier. Read more about the best dietary sources and types of fibre here. The key is to start low, go slow and keep up the fluids. Keep in mind that too much fibre or the wrong types of fibre can worsen constipation. Working with your healthcare team and an Accredited Practising Dietitian is key to individualising fibre intake.
If constipation is impacting your daily life and you are after individualised support, book in with one of our Accredited Practising Dietitians.