Why you’re struggling with constipation and what you can do about it.

If you suffer from constipation, you know first-hand how uncomfortable it can be. Being bloated and feeling like you’re going to battle every time you need to move your bowels. Constipation looks different for most people, but some of the most common signs include:

• Having less than 3 bowel movements per week

• Hard, Dry, small or lumpy stools

• Stools that are difficult or painful to pass

• After you empty your bowels, you feel like all your stool hasn’t come out.

I have been helping people with gut health issues like bloating, IBS, SIBO, constipation, and irregular bowel movements for over three years in my online practice. I’ve seen some amazing transformations. Although every gut health client with their specific health history/background is unique, I have noticed some common reasons many struggle with constipation. So, I wanted to share these with you and tell you what you can do instead to help with your constipation.

Why is your constipation occurring?

When it comes to persistent and uncomfortable constipation that usually follows with bloating, it is really important that you address any underlying causes of the problem. Why? Because this is different for everyone, and if you treat the wrong cause, then you’re not going to fix the constipation or the bloating. With my clients, I like to do the microbiome test to ensure that we are looking at every possible cause. My manta regarding gut health is ‘test, don’t guess!” I also make sure to cover the basics, such as lifestyle, medications and food/water intake.

What you can do to address this?

Start a symptom journal that tracks the time and severity of your constipation, how often you went, and any other symptoms you may have, so that you can start seeing any patterns that may arise. This is helpful when working with a gut health nutritionist like me. We can often start seeing the picture of what the underlying cause might be from this information. It is also helpful to track your food and liquid intake so we can start seeing any patterns there.

 Relying on laxatives to move your bowels.

Constipation usually means you are unable to move your bowels correctly, thus meaning you may do small movements daily or be backed up for days. This can cause you to feel sick, bloated, and uncomfortable as your body is, unfortunately, reabsorbing those toxins that need to be eliminated. So, when you want to help your constipation, most rely on medications such as laxatives to find relief. However, relying on laxatives as a fix to your constipation can lead to a dependency on these products. Laxatives will not solve the constipation. You need to solve why your constipation is occurring. Taking laxatives over time can damage the natural mechanisms of your digestive system. This is because the gut-brain connection is affected, and the muscles and nerves connected to your bowel movements essentially get lazy.  

What you can do to address this?

There are a few things that can address this without relying on laxatives. One main thing is not to ignore the urge to have a bowel movement. Incorporate psyllium husk into your diet. This is a natural form of a laxative supplement, and adding it to your diet can help promote regular bowel movements. Another natural constipation relief that can help is magnesium and vitamin C, which can both act as osmotic agents that draw water into your digestive tract. These help soften and bulk up your stool, making it easier to pass. These are natural products and less likely to irritate your gut like laxatives do. A good guide is to take 1 capsule of magnesium citrate with breakfast and dinner (please read the recommendations on the back of the product). Vitamin C 1-2 capsules per day. Using these natural products alone will not be enough for those who suffer from chronic constipation, as you really need to find out the underlying cause of the chronic constipation.

 The Fibre Intake.

When people get constipated, most instantly think, “Okay, I need to increase my fibre intake.  This is correct, as fibre can bulk up your stool, making it easier to pass and can promote regular bowel movements. I'm sure you have heard people say if you want to get your bowels moving, you need to increase your fibre! According to Australian Statistics, most of us don’t consume enough dietary fibre in our daily diets. The mistake that people make when they want to fix their constipation with fibre is to increase it drastically. Usually going from very little one day, to fibre in every meal the next day. The problem here is if you are increasing your fibre too quickly and your body is not used to it, you can make your constipation and bloating worse, and you may also experience abdominal pain. Fibre is what feeds your beneficial gut bacteria and helps your digestive system move, but too much too fast doesn’t do anything but cause more gut symptoms.

What you can do to address this?

The best way to increase your fibre is, in particular, soluble fibre. The end goal is to aim for at least around 25-30 grams each day, but do this gradually. Start by increasing by 5 grams every couple of weeks until you feel your gut has adjusted. The best fibre can be found in fruits, vegetables, legumes and whole grains. With this in mind, you need to be adequately hydrated. Never underestimate the power of being hydrated, but don’t expect water only to fix your constipation issues. If you are increasing your fibre without enough water, you are still going to be constipated, probably worse.

Hopefully, this blog post has helped you see why you might be struggling with constipation and what you can try instead.

Need help?

If you need expert help and advice, then here are some ways I can provide that for you:
1. Check out my free guide to Revitalise Your Gut: Your Guide to Healing Your Gut. Click on the link here.
2. Follow me on Instagram for more tips @wellness.by.nutrition
3. Book a free discovery call, and we can discuss what might be holding you back from breaking free from your gut health symptoms and whether you’re a candidate for my Healthy Gut Reboot Signature Coaching Program.

Disclaimer: The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.