Can't Poop? Tips For Constipation
We’ve all been there, constipation is not fun! There are many reasons why you could be constipated. This ranges from not having enough water to not eating enough fibre.
To make life easier, I’m going to list the reasons why you might be constipated and tips to help with that direct cause.
Not eating enough fibre
This is a no brainer. Fibre is crucial for going to the bathroom. That’s why we have added 7g of fibre per serve of the Slim Mama Shake. Not only does fibre help with number twos, it also helps with keeping you fuller for longer and keeping your gut healthy. Think of it as a sponge that goes through and cleans your insides. The sponge effect of fibre helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer.
Tips for increasing fibre in your diet
- Drink the Slim Mama Shake (sorry not sorry for product plug)
- Always have a side of veggies to your meals
- Choose whole grain versions of foods
- Eat the skin of the fruit (the edible kind, please don’t go eating banana skins)
- Add chia seeds to your smoothies
- Add a fibre supplement to your smoothies such as metamucil
- Have a meat free meal, and use legumes as your main ingredients
- Choose cruciferous veggies such as broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes as they are high in fibre.
Eating enough (or too much fibre), but not enough water
Before you get too excited with the fibre, I must give you some pro fibre tips. DON’T GO TOO HARD TOO FAST! Increasing your fibre in a short amount of time (i.e a few days) can lead to MORE constipation. My advice would be to gradually increase it over time. Another mistake I see is people start including fibre in their diet but don’t drink enough water. Not drinking enough water + high fibre diet = more constipation.
Not moving enough
Exercise not only keeps you healthy and fit, it also helps you stay regular with improved bowel motility. Exercise, such as walking, can help food move more quickly through your colon. It's not always easy to find time to be active, but even if you do 5 minute bouts of walking throughout your day, it all adds up and can help keep your bowel moving. So get moving!
When we eat, the neurons that line our digestive tract signal the intestines to contract and digest the food we’ve eaten. When we’re under stress however, this digestive process can slow down leading to constipation. Stress is a hard one to give tips on as we are all different and deal with stress differently. But I suggest speaking to a professional to help come up with strategies to deal with life stresses. Other ways to help with stress include exercise, yoga, meditation, reduce caffeine, focus on sleep and ensuring you have ME time throughout the week.
Do you have any tips for constipation? Leave them below!