There is nothing more uncomfortable that dealing with bloating and constipation. When people are dealing with gut issues, such as constipation, gas, and bloating, their first instinct is to cut out certain foods or take various supplements. Sometimes this may bring relief, but other times it may cause more harm than good. This post covers 5 changes you can make today. If after 4-5 weeks of applying these changes you are still struggling will irregular bowel movements (AKA not your normal poops) and constipation, I suggest you reach out to a health care provider, specifically a gastroenterologist.
1. Reduce Stress
One of biggest causes of gut problems is stress. We live in a society where it is normal to lead high stress lives or have stressful jobs. Often we don’t even realize our bodies are in a high stress state. There are many ways to combat stress, but start by looking at your life to see where changes can be made. Could you incorporate more sleep? More social time? More exercise? More meditation or quiet alone time? This will be different for everyone, so choose what works best for you. This could be as simple as adding 30 minutes of walking to your day, 30 minutes of sleep to your night or 10 minutes of meditation in the morning.
2. Eat Regular Meals
Irregular eating patterns will lead to irregular poops. One day you’re constipated. The next, you’re regular, and the day after that your poop is too soft. Try to create a consistent meal schedule where you’re eating 2-3 meals a day around the same time each day. Avoid skipping meals!
3. Movement
You don’t need to hit the gym daily, but try to incorporate movement into your day. Take a 15 minute walk after each meal or take a work break to do some squats and push ups. Being more active on a regular basis will help your poops be more regular.
4. Hydration
Fluids are key for digestion and will help food move along your intestines. Most of us will wake up dehydrated in the morning so take a look at the color of your urine. Aim to drink a glass of water with every meal and one between each meal. Take a look at your urine again throughout the day. It should adjust to a light lemonade color. If it’s completely clear you are probably drinking too much water and your body is just peeing it out. If your urine is as dark in the afternoon as it was in the morning, you are probably not drinking enough water.
5. Fiber
Most people know that fiber from fruits, vegetables, whole grains and beans will help alleviate constipation. What most people don’t know is that too much fiber can also be the cause of constipation. This is usually caused by taking fiber supplements (and possibly the combination of not having enough water to match the amount of fiber). If you’re struggling with constipation try to put the supplements away for a bit and focus instead on having high fiber foods in every meal. Try to incorporate beans in at least half of your meals during the week and make sure you include vegetables and whole grains in most meals. This could mean eating oatmeal with fruit for breakfast, a black bean and veggie burrito for lunch, and salmon with a quinoa vegetable salad for dinner.
Lastly, don’t freak out if you’re not regular! Try to incorporate changes slowly and CONSISTENTLY. If you need support, reach out to a dietitian or a gastroenterologist.