.png)
April 06, 2022
One in seven Australians are affected by constipation(1). With many different causes and types of constipation now identified, managing this uncomfortable condition is more complexed than we once thought AND quite frankly can be a serious pain in the butt (excuse the pun).
Constipation is more common in older adults and in women, due to hormonal changes that slow bowel motility – the time it takes for your body to digest food and expel the waste products (stools or bowel motions).
It is important to remember that without doing an individual assessment it can be difficult to determine the cause of constipation. However, we are going to touch on some of the more common causes of constipation and some ways for relief.
Am I constipated and what's the normal amount of times to poop in a day?
Constipation can look different for everyone as there is a lot of variances in what is considered a normal frequency that people poop. As little as one stool every other day, and as much as 3 stools in a day is considered healthy. If you are going less than 3 times each week, then it’s time to seek support. I have attached the Bristol Stool Chart for reference (and I am sorry if it makes you feel awkward – but a picture says a thousand words).
Type 1 (Constipation) - Stools result from over 100 hours in the gastrointestinal tract. Type 3 - 4 is ideal - The gut microbes are doing their job and so is your intestine. Type 7 (Diarrhoea) - Stools pass <10 Hours. |
What are the common causes for constipation?
Not consuming enough fibre in your diet
Not drinking enough fluids throughout the day
Not doing enough movement in your day
Medication side effects (e.g. iron supplements, painkillers and other drugs to treat heart disease and mental health conditions)
Change in routine (e.g. travelling)
Irritable Bowel Syndrome (IBS)
Pregnancy
Here are 4 tips that research shows to reduce constipation & improve bowel function.
Increase your dietary fibre intake
Fibre has an important role to play in constipation because it absorbs water which then adds volume/bulk to your stool. Absorption of water into the stools stimulates the gut to contract and make bowel motions softer towards the anus for expulsion.
Ways to increase your fibre intake include:
Choosing wholegrain bread and cereals
Adding psyllium husk to your breakfast cereal/smoothies/yoghurt
Eating two pieces of fresh fruit each day – skin on where possible
Research suggests that eating 2 kiwi fruit per a day improved bowel regularity (2,3)
Adding legumes such as beans, peas, and lentils to casseroles, stews and main dishes
Snacking on nuts, prunes and dried fruit
Sprinkling seeds over meals, including chia seeds and/or flaxseed.
The Australian Dietary Guidelines recommend at least 30g of fibre each day(4). It is important to increase dietary fibre slowly to give your bowels some time to adjust otherwise you may find yourself with bloating, cramps, or diarrhoea.
2. Stay hydrated
Not drinking enough water is the strongest predictor of constipation. When your body is dehydrated, there’s less water for the fibre in your colon to absorb, meaning your bowel motions become dehydrated and harder to pass.
It is recommended for adults to drink between 8-10 cups of water per day. That’s around 2.1-2.6L of fluids per day(4) .
A good way to know if you are hydrated is to check the colour of your urine. Aim for a clear or light lemon colour (straw).
Remember fluids don’t have to come from just water, you can include teas, soups, smoothies etc.
3. Find ways to move your body
Movement is so important for your overall health and well-being. And to no surprise it helps with bowel function. It is recommended that you aim for 30-60 minutes of light exercise such as going for a walk, yoga, swimming, golf, bike riding or a run each day. Please don’t let me be the one to tell you how to move your body – I have found with my clients that bringing joy back into ‘exercise/physical activity’ is a sure way to keeping up a good habit.
4. Medication
If your constipation is medicine induced, then the likely scenario is that it will require medical management. Over the counter osmotic laxatives work by drawing water into the large intestine to help soften the stool. Consult with your pharmacist or GP before taking laxatives to manage your constipation.
Overall, if your bowel habits don’t improve it’s important to see your GP. Otherwise if you would like 1:1 support, book into a consultation today.
APD - Brent Campbell
References
1. Peppas G, Alexiou V, Mourtzoukou E, Falagas M. Epidemiology of constipation in Europe and Oceania: a systematic review. BMC Gastroenterology. 2008;8(1).
2. Rush E, Patel M, Plank L, Ferguson L. Kiwifruit promotes laxation in the elderly. Asia Pacific Journal of Clinical Nutrition. 2002;11(2):164-168.
3. Chang, C.C., et al., Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. Asia Pac J Clin Nutr, 2010. 19(4): p. 451-7.
4. NHMRC. Nutrient reference values for Australia and New Zealand [Internet]. Canberra: Australian Government [updated 2017 Sept 22, cited 2022 April 06]. Available from https://www.nrv.gov.au/nutrients
Comments