food

Hi Shelly,

Thanks for your question.

Firstly I would advise you to visit your GP if you have noticed a recent change in your bowel habits to have this checked over, on the other hand if you have always struggled with constipation/regularity there are some dietary and lifestyle changes that you may like to incorporate that may offer you support. Frequency of bowel movement is different for everyone with some people going every other day and some more than once a day.

Water - include around 2ltrs of water daily as being dehydrated may contribute to constipation, the stool requires water to help it pass through the colon.

Increasing fibre intake - make sure you include plenty of vegetables within your diet which are loaded with fibre as well as fruits. I recommend 5 portions of vegetables and 2 fruits daily in line with the BANT eat the rainbow guidelines which can be found online.

Linseeds - a great source of fibre, they can be added to porridge a smoothie, soups and salads. Start with around a teaspoon. The seeds swell up therefore it is important to drink plenty of water.

Magnesium - increasing magnesium in the diet may offer support. Many of us are thought to be deficient in the mineral Magnesium, magnesium may offer support in some people as it is known to support relaxation of muscles. Good sources include dark leafy greens, nuts and seeds, mackerel, lentils, wholegrains, figs, avocados and a square of dark chocolate will provide approx. a quarter of the daily dosage.

Probiotics - to support the good bacteria which play a part in a healthy gut microbiome.

Digestive enzymes - to support in the breakdown of foods in the gut.

Lifestyle factors are also important, incorporating relaxation techniques such as meditation and exercising for 30 minutes around 5 times a week (NHS official guidelines) may also provide helpful.

Best Wishes

Sharon