Good Digestion
The importance of an efficient digestive system cannot be overstated, and yet in this country the average rate of elimination of waste from the body is every three days. The symptoms of constipation can range from gastrointestinal pain and discomfort to lethargy, headaches, irritability, feelings of depression, and lack of appetite. Common causes of constipation include a low-fibre diet, insufficient fluids, inactivity, changes in routine, pregnancy, menopause, menstruation, stress, aging, certain medications, and irritable bowel syndrome (which may alternate with diarrhea).
My philosophy is that if you want to feel great you need to eliminate every day. I suggest the following:
Increase Your Dietary Fibre
The intestines and bowels work in a rhythmic action, called peristalsis, moving food through the body to eliminate waste. To support this system in its action we need plenty of dietary fibre. Over-processed “junk food” is low in fibre and results in a sludgy, fatty, or creamy mass which cannot be moved easily through the body.
We need plant foods which contain fibre; our main sources are whole grain cereals, vegetables, fruits, pulses, nuts, and seeds. Most cereal fibre is in the outer layer of grains and is removed when grains are refined, and this is why a refined diet often results in constipation. Choose instead of brown rice, nuts, whole meal bread, which all add bulk to stools which in turn helps stimulate bowel contractions.
Aim to eat between 25g to 30g of fibre every day. You can add lentils, pearl barley, and cracked wheat, to casseroles and soups to help increase your fibre intake. Try eating more vegetables at breakfast, see my video for ideas. Eating more fibre supports digestion and prevents constipation.
Increase Your Fluid Intake
Even if you have the healthiest diet and are committed to eating the right balance of protein, carbohydrates, and fat, if you do not drink enough fluids, you may well become constipated. Fluids soften food, bulk it out and make it more comfortable and easier for waste to leave the body naturally.
Two thirds of the body consist of water, and we lose about a litre each day through the skin, lungs, and stomach and via the kidneys as urine, therefore it is essential for health to drink good fresh water throughout the day. Alcohol, coffee, and tea which contain caffeine are all diuretics and cause the body to excrete water so should be avoided or at least reduce the consumption of these drinks. To ensure you do not become dehydrated and to support digestion and avoid constipation ideally, we need to drink around two litres of water each day.
Live with joy and health 💚
Elizabeth Beetham