In my practice as a gut health dietitian I see patients with chronic constipation all the time. On Instagram @AndreaHardyRD, I talk all about ways to help manage constipation with food!
Looking to manage your constipation?
Occasional and chronic constipation can be frustrating to manage – it can feel really up and down!
Let’s talk about constipation basics.💩
FIRST1️⃣
Just as there is such a thing as too much fibre, there is ALSO such a thing as not enough fibre. Too much fibre can lead to you being backed up and bloated. If you’re going balls to the wall with fibre to try to fix your constipation and it’s only getting worse, try to ease off a bit. We want around 25 grams per day for women and about 38 grams for men.
Think you get enough fibre? Check! Apps like chronometer, where you put in what you eat can give you a good estimate of how much fibre you get in a day. It can give you a good sense of where you’re at (or your dietitian can help you! Not to brag or anything I can estimate fibre intake lickity split by looking at a day of intake).
SECOND2️⃣
Use foods that promote laxation! Examples include:
🥝2 kiwifruit (it’s thought that the enzyme, actinidin in helps to stimulate bowels)
🥣bran – 2-3 Tbsp or a serving of bran cereal (the fibre found in wheat bran increases stool weight, speeds up your bowels, and improves stool consistency)
💜5-6 prunes (the sugar in prunes, sorbitol, pulls water into the bowels to speed up and soften things)
If you’re a dietitian or health care provider – we have a patient handout for that! Download your copy for patient use – link in my profile!
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