Gut health guru Dr MEGAN ROSSI on strategies to consider when dealing with constipation –

It is a problem that affects millions of people and can be very debilitating, and is one of the most common reasons people go to their GP.

I’m talking about constipation, a topic that is not talked about enough, although it has a huge impact on our health and quality of life.

More than 200 people are hospitalized every day in the UK to be treated for constipation. Even in milder cases, it can cause swelling, worsen acid reflux, and contribute to bad mood.

There is no doubt that many people are shy about these matters. But you don’t have to suffer in silence.

There is also quality evidence to suggest that with some dietary and lifestyle changes, most people can resolve their constipation problem.

But the truth is that there is no one-size-fits-all approach, rather it is about finding the culprit of constipation.

First, the word “constipation” can mean different things to different people.

For some, it depends on how often they poop, while others associate it with exertion, not completely emptying their bowels, or the consistency of their poop. These are all valid explanations.

There are three main types of constipation. The first, known as slow transit constipation, is when poop takes a long time to pass through the colon. This slow movement means the water has more time to absorb, resulting in hard, dry stools.

In the second type, called evacuation disorder, things move through the colon at a normal speed, but there is a problem with the final push, which causes constipation.

This could be due to more mechanical problems, such as weak pelvic floor muscles where things don’t move but move in a coordinated way. This can be the result of problematic childhood bathroom habits (such as prolonged abstinence) or physical or structural problems such as collapse of the intestinal lining in the vagina (known as a rectocele). If you suspect the latter, contact your doctor.

The third type is related to irritable bowel syndrome (IBS). For some people, managing constipation can improve other IBS symptoms, including bowel pain and bloating.

More than 200 people are hospitalized every day in the UK to be treated for constipation. Even in milder cases, it can cause swelling, worsen acid reflux, and contribute to a bad mood.

Here are some strategies to consider when dealing with constipation:

Do you move your body regularly? This also helps to activate the intestinal muscles.

To get things moving, it’s best to try low-intensity exercise (like taking a walk) in the morning, especially after breakfast. And if breakfast itself contains carbs and fat, like a small bowl of porridge with plain yogurt or mixed seeds, it can help wake up the gut.

Do you drink two liters of fluid a day? Water is usually best, but sipping a cup of coffee (or tea) in the morning can help activate the gut, especially the so-called “mass movement,” the final “kick” that essentially causes poop. If caffeine doesn’t agree with you, decaffeinated coffee can also help you.

Are you getting 30 grams of fiber a day? It’s easier than you think: just take two servings of fruit, five servings of vegetables, three servings of whole grains (like oats, quinoa, or barley; a “serving” is roughly a handful or half a cup when cooked) and one serving. Two servings of nuts, seeds, or legumes per day.

There is quality clinical research (available at health food stores) specifically supporting prunes, kiwis, and psyllium husk.

Try 50g of plums or one kiwi per day for a week. If well tolerated, double the amount and continue for three weeks.

Or try psyllium husk: start with half a tablespoon a day and see how it goes (mix with water at a rate of 150 ml of liquid per tablespoon – it forms a thick gel and is therefore best combined with porridge or hot soup).

If your intestines are very sensitive, start with a teaspoon a day and increase gradually. If tolerated, increase to three tablespoons per day. If there is no improvement after a month, stop.

Have you tried giving yourself a bowel massage? It may sound strange, but if you think our gut is lined with muscle, massaging the colon, especially where things can slow down a bit and gas can become trapped, can help soothe gut symptoms.

This strategy is supported by research from Umea University in Sweden published in the International Journal of Nursing Studies in 2009. The study showed that daily bowel massage for eight weeks was an effective addition to laxatives.

In fact, the study found that compared to the laxative-only group, those who also did the bowel massage saw a significant improvement in their abdominal pain and bowel movements.

It has worked wonders for many of my constipated clients and has allowed them to stop taking laxatives. The good thing about this type of massage is that it’s free – you can easily do it yourself by following the simple steps outlined here (see box on the left) (it’s best to do it every day and use the massage oil).

If you’re pregnant or have a history of inflammatory bowel disease, recent abdominal scarring or surgery, spinal cord problems, or a history of colon cancer, talk to your primary care physician before trying abdominal massage.

NOTE: Consult your doctor if you have blood in the stool, unintentional weight loss, low iron levels, also have a fever, a family history of cervical or colon cancer, or persistent new constipation or other bowel symptoms. over 50.

Have you tried giving yourself a bowel massage? It may sound strange, but if you think our gut is lined with muscle, massaging the colon, especially where things can slow down a bit and gas can become trapped, can help relieve gut symptoms.

Do you know?

Have you heard that eating often speeds up your metabolism? Although digestion does speed up the metabolism somewhat, it’s not enough to deny other factors such as meal size. Instead, you feed your gut microbes plenty of plant foods to boost metabolism – this can also help regulate appetite hormones.

Try This: Beet, Lentil, and Goat Cheese Salad

This winning flavor combination gives you 14g of fiber per serving—almost half your daily fiber needs, so it’s great for “moving” too.

serves 4

• 500 g cooked Puy lentils
• 4 cooked beets, sliced
• 20 half sun-dried tomatoes, preserved in oil, finely chopped
• 60 g hazelnuts
• 60 gr green leaves of your choice (for example, spinach, arugula)
• 160 g goat cheese

for dressing

• 2 tablespoons of balsamic vinegar
• 1 teaspoon of honey
• 2 tablespoons of extra virgin olive oil

Put the lentils, beets and sun-dried tomatoes in a bowl. Whisk the dressing ingredients, pour over the salad and leave to marinate for at least five minutes. Preheat oven to 180 degrees / 160 degrees vent / gas mark 4.

Place the hazelnuts on a baking sheet and bake for 5 minutes until golden brown.

Set aside to cool, then chop coarsely. Arrange the green leaves on a plate, then into the marinade mixture. Crumble the goat cheese on top, add the nuts and toss the salad before serving.

Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT – provide your contact details. Dr. Megan Rossi cannot access personal correspondence.

Answers should be taken in a general context; Always consult your doctor if you have any health problems.