Eat For You Dietitian

Constipation can be a distressing and uncomfortable problem that affects people of all ages. It’s caused by a variety of factors, including a lack of dietary fiber regularly, stress, our environment, poor hydration, and lack of movement. Many clinical conditions can exacerbate constipation, for example, diverticular disease and neurological conditions. 

If you’re not sure if you have constipation:

• You’re bowel motion are not at least 3 times per week 
• Recent changes to the frequency of your bowel motion 
• Often stool motions are dry, hard or lumpy (Type 1 or 2 on the Bristol Stool Chart) 
• You are straining when trying to open your bowels or in pain 
• You feel like you haven’t fully emptied your bowels 

1. Dietary fiber is a type of carbohydrate that is not digestible by the body. Instead, it passes through the digestive system and adds bulk to the stool, helping it move through the intestines more easily. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the intestines, while insoluble fiber does not dissolve in water and helps to add bulk to the stool.

2. A controversial tip that can help some people is coffee. While drinking coffee may provide short-term relief for constipation due to its ability to stimulate the digestive system by making things move along a bit quicker, it is not a long-term solution for managing this condition. If you enjoy coffee, it is still important to combine coffee consumption with other positive habits, such as increasing dietary fiber intake, staying hydrated, and engaging in regular physical activity.

3. Stretching can also help alleviate constipation by improving circulation, relieving tension, increasing mobility, and enhancing digestion. Some stretches that may be helpful for constipation include yoga poses like the seated forward bend, child’s pose, and the supine twist. For me, it can be a slow pilates or yoga class first thing in the morning which sets my day off in the right direction. Or I may just do 5 minutes in the evening of some light stretches, mainly targeting to ease my sciatica. 

4. Deep breathing helps to relax the mind and body, which can aid in relieving stress and tension that can be affecting your gastrointestinal (GI) tract. When your GI tract is tense this can slow down how your stools are moving along. To practice deep breathing, find a quiet and comfortable place to sit or lie down. Breathe in slowly through your nose, filling your lungs with air, and then exhale slowly through your mouth. Repeat this process several times, focusing on the sensation of your breath. If you are aware of certain times your stress increases try to incorporate this practice around these times, for example, this could be before eating or even before you’re going to open your bowels. 

5. Hydration is key! For everything else to be able to work it is so vital for you to be well hydrated consistently every day. Aim for at least 2.5litres of fluids daily (try to limit alcohol). If you struggle to remember to drink water, it may be starting with setting reminders on your phone, getting a water bottle and if you are having hot drinks try to have a glass of water as you’re waiting for the kettle to boil.

Useful Resources 

British Dietetic Association – IBS First Line Information Sheet

NHS Website – Constipation