Combat constipation with these expert tips
Eliminating that junk in your garage? Getting rid of that pile of laundry? Sorry. Can't help you.
But poop?
That's my specialty! Let me help you get rid of your sh*t...
...because nothing much matters if you haven’t had a good poop! Here's how to help your body get rid of what no longer serves you:
Move your body
The effect of gravity and the pressure created in your abdomen when you walk, stretch and bend your body during exercise are important for making sure things move through you properly. Breathing heavily (for example: during cardio) can also affect intra-abdominal pressure and act to get things moving!
Drink a LOT of fluid
Water, tea, coffee, and soup all contribute fluids that can help make your stool less solid and easier to propel through your colon. Aim for 2 litres of water a day plus what ever you get from soup, tea, coffee, milk and fruit.
Eat More Fibre
Fibre is not digestible by us, so it passes all the way through our gastrointestinal tract into the toilet. It doesn’t get a free ride though; fibre provides valuable food for the good bacteria in our gut. Our bacteria ferment the fibre, producing gas and other very important byproducts. Fibre also provides bulk--which sends a signal to our body there is something substantial present that needs to be moved along! As if that wasn’t enough, fibre also acts as a water magnet, pulling water into the lumen of our colon which makes our poop softer and easier to pass.
Track your fibre intake to see where you’re at. Women need around 30-35g fibre per day and men need around 35-40g. Check food labels for fibre content.
The best fibre sources include: whole grain breads, cereals and pastas, fruits (try 1-2 kiwis 🥝 a day!), vegetables and legumes. Increasing dietary fibre should be done gradually and with adequate hydration to prevent bloating, gas and discomfort.
Resistant starch is starch that is “resistant” to digestion, so it acts similarly to fibre in our gut. It moves through to the colon undigested to provide food for our microbes and sends "pooping signals" to our nervous system.
Resistant starch can be found in peas and legumes, but also in potato, rice or pasta that has been cooked and cooled. (The cooling process changes the starch molecules so they are more difficult to digest!)
Put your feet up!
Supporting and elevating your feet while sitting on the throne can make you feel like royalty… and helps you poop too! Using a small stool to rest your feet on while pooping, allows your pelvic floor to relax, and allows poop to pass unobstructed, for a satisfying and complete movement. Then you can adjust your crown and carry on with your day.
Jen Howker, Registered Dietitian, is a registered dietitian with over 25 years of experience in hospital and outpatient settings. Helping clients optimize their digestive, physical and mental health, Jen empowers clients to understand the connection between their gut and overall well-being. She takes a holistic yet evidence based approach, focusing on optimizing the microbiome and promoting sustainable lifestyle changes that are aligned with YOUR values. Jen currently sees clients virtually in British Columbia. Tap here for more info.