Constipation can be uncomfortable and annoying. But there's a simple remedy that can help banish that blocked up feeling. Try adding fibre!
Most of us know that unpleasant feeling of “being blocked up”, or as more formally known as constipation. In fact, 1 in 5 Australians are said to experience this problem. So what can you do about it?
Constipation occurs when bowel movements become less regular and often stools can become harder and more difficult to pass. Normal bowel function is a regular defecation, with stools that are soft and easy to pass. The term ‘regular’ can be different from person to person, ranging from twice a week to twice a day! But if you’re finding it difficult to pass, or not your ‘usual rhythm, or you have small amounts of hard faeces – your own regularity is probably off.
Regularity is a good indicator that your digestive system is working normally. That means, efficient absorption of the water and minerals you need from the intestine, and efficient evacuation of ‘waste’ material. It also usually means you feel light and comfortable in your abdominal region, with less gas, bloating and wind.
Constipation can be caused by the following factors:
Thankfully, a simple change to your diet maybe all it takes to help restore regularity.
Dietary Fibre is the part of plants that cannot be fully digested in the small intestine, passing instead to the bowel where some of it may be broken down by bacteria. Thus, fibre can help to move waste out of the body by increasing faecal bulk in the colon.
Dietary fibre consists of both insoluble and soluble fibre.
A healthy diet contains a good balance of insoluble and soluble fibres.
Most Australians don’t consume sufficient fibre. See how much you ideally should be getting. But remember, if you don’t already eat very much fibre, you’ll need to increase your intake slowly to help your body adjust.
Men |
Women |
30 g /day |
25 g/ day |
According to Nutrition Australia, that’s the equivalent to roughly: 〜4 servings of wholegrain or wholemeal foods + 〜2 servings of fruit + 〜5 servings of vegetables (including legumes or ‘pulses’) |
Sources of SOLUBLE FIBRE |
Sources of INSOLUBLE FIBRE |
Fruits Vegetables Oats Barley Legumes |
Wheat bran Wholegrain breads & cereals Wholemeal pasta Brown rice Legumes Nuts Skin of fruit & veg |
When you are feeling constipated, there are also a few other handy tips and natural remedies you can take advantage of to help relive constipation:
References
Available on request.