Time-based constipation – where the transit time of the stool passing through the digestive tract takes 48 hours or even longer. This slow transition through the body allows the water within the bowel motion to reabsorb, causing hard dry stools to occur. Pain and straining are often involved in the passing of this dry stool.
An actual disorder that affects the ability to poop. This can be something like a bowel obstruction or a prolapse, but it can also be caused by weakness in the intestinal muscles and pelvic floor.
IBS – predominantly constipation based IBS can also be the primary cause of constipation for some people. This requires treatment, and the best place for this is to see a Naturopath or other type of holistic health care provider experienced in IBS treatment.
There are many things that can affect the digestive tract and bowels, and here are the most common ones:
As we mentioned above, when there are food intolerances present, there is also a lot of inflammation, fermentation and bacterial build-up. This can dramatically affect the transit time of bowel motions, resulting in either constipation or diarrhoea. It can also often come along with the added symptoms of cramping, painful wind and excessive bloating.
These are the food intolerances that will most commonly cause constipation, but keep in mind that ANY food intolerance could be the culprit.
The following tips can be trialled safely from the comfort of your home. It can take some trial and error to see which ones will work for you, so please don’t lose hope. If your constipation is caused mainly from food intolerances, then your best relief is going to be removing these foods from your diet. Some of the ideas here may help while you wait for your food intolerance test results.
An important note: if there is any blood in your stools, you have experienced any unintended weight loss, or you have low iron levels please visit your doctor to discuss this before trying any of these ideas.
Increase the fibre in your diet – try eating fruits and vegetables with their skins on, and consuming rolled oats, brown rice or quinoa.
Stay hydrated – make sure you have at least 1.5 litres water daily, and up to 2 litres.
Prunes, kiwi fruits or dried figs are well known to help ease constipation. Try these out, one at a time (on different days), and see what works for you.
Move your body for 30 minutes, three times per week. You can choose any physical activity that you like, such as walking, swimming, dancing, gym work.
Believe it or not, the position that you use to sit on the toilet can dramatically help your bowel movements. The ideal position is to sit with your feet lifted, knees slightly higher than hips and elbows on knees. You can achieve this position by using a stool or shoebox under your feet and leaning forwards slightly on the toilet.
Having a routine can also be helpful. Go to the toilet at the same time each day, and sit there for 5 to 1 minutes, even if you don’t have a bowel motion. This can signal to your body that its’ time to go, and over time a new routine can be created.
In this article, we take a look at constipation, a classic digestive symptom. There are a surprising array of causes, which we go into along with the types of constipation that can occur.
Unsurprisingly, food intolerances can be a major culprit when it comes to constipation. We discuss why this is the case, and have a look at the major food intolerances that can cause this issue. You can trial an elimination diet to find out which foods are giving you grief; however, we recommend our bio-resonance hair intolerance test. This will provide you with immediate results, and save you possibly months of food eliminations and reintroductions. You can find out more HERE.
We’ve also shared with you some excellent strategies that you can use at home, which are very helpful when food intolerances may not be the sole cause of your constipation.