London: Having regular bowel movements often makes people feel lighter, more energized, and ready to enjoy the next meal. One to two bowel movements a day are considered to be healthy, with one after each meal being optimal. If there is insufficient dietary fiber or water in the diet, the feces will move more slowly and there will be more time for water to be absorbed from the ingested food into the rest of the body, leaving the feces smaller and harder.
Which in turn is more difficult to move, resulting in constipation and generally feeling sluggish. Constipation could also result from lack of movement, various medications, stress, and unfamiliar environments Functional constipation is defined as fewer than three bowel movements a week over three months. One way recommended to treat constipation is to make changes to your diet.
Experts say you should drink plenty of fluids and avoid alcohol, increase the fiber in your diet, and add some wheat bran, oats, or linseed to your diet. The addition of a supplement in your diet may also help, according to nutritional therapist Natalie Lamb from Lepicol.
1. Psyllium husk fiber:
For those that need a little extra fiber, psyllium husk is a gentle fiber supplement known to absorb much more water than other common fiber supplements, said Natalie.
She explained: “It forms a soft gel-like substance, shown to be much gentler than wheat bran and without the harmful side effects of laxatives.
“Lepicol is a three-in-one combination of gentle psyllium husk fiber which contributes to the maintenance of normal bowel transit, five probiotic strains to help rebalance gut microflora and inulin acting as a prebiotic (food source for beneficial bacteria).”
2. Live bacteria:
Natalie said: “Studies have shown there to be an imbalance of the intestinal microflora of those with constipation compared to those without and live bacterial supplements have been shown to be of some benefit here.”
3. Prebiotics:
Prebiotics are the food source for beneficial bacteria residing in the gut, and according to Natalie, bifidobacteria are more efficient at this process than pathogens.
She said: “Found naturally in foods such as onions, garlic, asparagus, leeks, and bananas or in a supplement form such as FOS, GOS, or inulin. “As a type of soluble fiber inulin is suggested to have a mild laxative effect by drawing water into the colon.”
4. Digestive enzymes
Natalie recommended: “To help break down food particles in the stomach and small intestine so they can be absorbed and utilized by the body as opposed to building up in stools in the colon.” Other ways to treat constipation include increasing your activity.
The NHS states: “A daily run can help you to poo more regularly.” Improving your toilet routine can also help. It adds: “Keep to a regular time and place and give yourself plenty of time to use the toilet. Don’t delay if you feel the urge to poo.
“To make it easier to poo, try resting your feet on a low stool while going to the toilet. If possible, raise your knees above your hips
