The Nutritionist Guide to Resolving Constipation
Ultimate Constipation Guide
Does constipation cause bloating and wind?
100% yes. The more blocked up, the worse the wind can get, and vice versa. In addition, if the situation has developed into SIBO, you may have an overgrowth in bacteria producing methane gases and ‘indole metabolites’, which is further thought to cause constipation (creating a vicious cycle). If the colon is very blocked up, the wind may have a hard time escaping adequately, which may create a very extended tummy. Deal with the constipation, and the wind and even indigestion eases, at least temporarily.
The Ultimate Guide to Managing Stubborn and Chronic Constipation, by an Experienced Nutritionist
In this guide, we’ll provide you with unique insights into causes and self-help remidies for constipation that you will not read about anywhere else. We’ve helped hundreds of people with very chronic and unexplained sluggish guts’ recover, and to go on to have normal and un-aided bowel movements, where they thought it to be impossible.
Will more Fibre and Water Help Constipation?
A google search on constipation can be exhausting. You will sift through hundreds of pages of content telling you to eat more fibre, or a specific magic vegetable. But despite being masters of the world of foods; we say this: Very severe or chronic constipation is not a ‘food-problem’, it’s a gut processing problem.
The most common causes of constipation
The cause we see the most is a gut bacteria imbalance. By far. This could have been triggered as early as in infant years, or by antibiotics, or gut microbes inherited from the mother (check if your mum has digestive concerns or inflammation/pain/immune disorders). In some people, very fussy eating or limited cooking skills can be enough to imbalance gut bacteria. In these cases, often the situation can be improved by a slow adjustment in diet. For those with more significant imbalance, a more detailed treatment plan is required.
How serious can constipation get?
Sadly slow gut transit and constipation that is not resolved, can have quite devastating effects over time, causing faecal incontinence (soiling of underwear) and rectal prolapse - which can be experienced even in the young. This is because the tone and muscles of the abdominal area can no longer manage the large amounts of stool that is held by the bowel tries to adapt by expanding. A pelvic physio can also help if this is you. We find that this to be quite reversible in the cases we’ve worked with (which have been early stages), but presumably harder the longer the situation has existed. The key is: keeping the colon moving, so the body does not store faeces in the rectum, which is mean to be a ‘temporary holding place’ before evacuation. In very severe constipation, the whole transit and mechanism of the colon has to change, and things just don’t behave as they are suppose to. Whole sections of the colon can become full of poo.
Am I constipated if i don’t go to the toilet every day?
YES is the answer to this, IF you do not eliminate 100% of everything you ate yesterday every single day (or making up for it the subsequent day), things can quickly begin to build up. If your bowel movements do not feel 100% complete, which can be difficult and in some cases impossible to know if you’ve never actually had a complete bowel movement in your life, you’ll need to investigate.
Should you eat more fibre for constipation?
Fibre can be a double-edged sward. Our gut microbes need fibre and this is how you create a happy gut and a happy gut microbiome - however if your microbiome is imbalanced and in disarray, you can’t digest it very well. So fibre then instead, can cause wind, pain and bloating in some people. Removing fibre from the diet is not conducive to health long term (rather the opposite), however you may need to temporarily reduce them in your diet, and reintroduce in small amounts at a time as your digestion improves with the application of your nutrition program. This can be a balanced, tricky and long processes that can be challenging to try and do without professional help.
Why do you get constipated when I travel or fly?
In chronic constipation, your system can become a bit ‘hard-wired’ as your guts ‘go-to’ stress response, reacting with constipation to anything stressful, such as hard to a change in environment. Pre-empt it by drinking extra water and taking a supplement that helps move the gut, the night before.
Can laxatives make constipation worse?
Many of our clients complain that Pharmaceutial laxatives or senna become ineffective over time, or have only a small and uncomfortable effect. In our experience, most people recover well from previous use of laxatives and for most people there are no negative or long lasting effects.
We prefer to work on the root cause, but often use gentle laxatives such as prunes, ‘constipation smoothies’, supplements and natural laxative herbs to support progress in the meantime. You may have read that soaked flax seeds and prunes are useful in constipation. However in those with impaction a very full colon or severe constipation, we would not add this until this has improved. Feel free to reach out to ask us if you’re ‘doing things right’ via our Mini Review Form and we’ll help you with some direction.
Why do I get constipated when i’m stressed?
Stress may inhibit the nervous system which moves the food forward in the whole tube of the gut, and can significantly increase constipation. Daily stress reducing practises such as breathing techniques etc is vital.
Why do I get constipated before or on your period?
No doubt hormones are at play, but also consider needing additional hydration. Pay extra attention to your water intake during this time, as the body prepares to loose more fluids via the period.
How-to Clear constipation Fast
Foods and Diet to clear constipation fast
1) Have a low-fibre day (reduces the amount of bulk in the colon) – have lots of meat, fish, or white rice/potatoes.
2) Eat very light for one day.
3) Reduce coffee & tea (but a strong coffee straight after breakfast can be a very good laxative)
4) Fast for a few hours: Example: Have your last meal at 5pm then only water/herbal tea until say 10am. This stimulates the intestinal movements (called the MMC). It’s recommended to do this once a week for constipation also.
Detoxification
Efficient and rapid elimination is critical to a healthy body. As well as the gut we have other routes of elimination, skin being one of them. When the gut is not eliminating efficiently, we commonly see skin problems, pimples/bumps, rashes but also headaches and fatigue and insomnia. Female hormone problems are also common, as the body struggles to detoxify oestrogen with constipation.