Constipated? Try This Tip!
Did you know you should be having 1-3 bowel movements PER DAY? Some of my clients didn’t know this and didn’t realize there were actually constipated. You should be fully emptying too, so if you notice you’re going back to the washroom frequently, you may not have had a complete bowel movement the first go! Another cool fact, you can technically still be constipated if your stool is looser if not fully emptying.
My life changing tip? A squatty potty or a homemade version of one! You can use cans', a step stool or even your kid’s potty.
When you sit elevating your legs, it puts your intestinal tract in the right position, it’s straight for easier emptying and less straining. You may even notice you poop faster! Ideally, you should be in and out of the bathroom in a minute or less. If you’re sitting there straining for 5-10 minutes, seek support. Straining can lead to haemorrhoids or diverticulitis. This is often associated with people eating a low fibre diet so please focus on EATING MORE PLANTS.
It’s important to ensure you are getting a balance of soluble and insoluble fibre (insoluble is the fruit skin, soluble is the fruit). The insoluble fibre attracts water into the stool making it easier to pass. We know all the health benefits associated with soluble fibre (blood sugars, heart health, gut health).
Ok so you’re getting all your fibre, elevating your legs and still having issues? Are you drinking enough water? If you’re dehydrated then the body will take water from your stool.
Still stuck? Fill out my application form under services to work with me 1:1 Let’s get to a cause! Ignoring constipation or loose bowels, will only lead to further gut health imbalances down the road and we want to be able to fully show up in our lives without worrying about our bowels.
As a gut health nutritionist, I give you practical tips, plant-based foods high in iron and a recipe. I also explore reasons why your ferritin may be low.