It’s not always a topic we want to talk about but constipation can be debilitating and is a lot more common than you may think. What is the true definition of Constipation? It is having few bowel movements, trouble having a bowel movement (straining to go), hard or small stools, the sense that you weren’t able to empty your bowel completely, a swollen stomach or stomach pain.
Below we outline 3 key ways to manage your constipation. Remember the 3 F’s: Fibre, Fluid and being Fit.
Fiber exists in two different varieties — soluble and insoluble fiber. Soluble fiber attracts water and turns into a gel during digestion, while insoluble fiber does not dissolve in water. The combination of these fibres are essential to manage and prevent constipation. Sources of Fibre include: Fruits and Vegetables with the edible skin, Seeds and Nuts and Whole grain produce e.g. Brown Rice vs White Rice or Oats cereal vs Corn Flakes.
Without fluid the stool will remain hard, and pass difficulty thus hydrate with water throughout the day not only for thirst but also to soften your stool.
Being active is an essential component of promoting and maintaining bowel movements. Engage in exercise as part of your routine. Jump trampoline, take a walk or even skip a rope!