Constipation & Sluggish Bowels
Sluggish bowels can be uncomfortable and frustrating. You might not be going often enough, your stools may be hard or difficult to pass, or you may be opening your bowels regularly but still never feel like you've completely emptied.
There are lots of reasons your bowels can become sluggish, and ongoing constipation is something that should be investigated. But there are also some simple things you can do at home to help get things moving.
Start with water
This sounds obvious, but it's one of the first things to check.
If you're not drinking enough, your stools can become harder and more difficult to pass.
Aim to drink water regularly throughout the day rather than suddenly remembering at 5pm that you've barely had anything to drink.
If you exercise, drink a lot of coffee or it's particularly hot, you'll generally need more fluid too.
Herbal teas can also contribute to your fluid intake, and some people find warm drinks particularly helpful when their bowels are sluggish.
Try warm lemon water in the morning
When you get up, add around one tablespoon of fresh lemon juice to a cup of warm water and drink it before breakfast.
It's an easy way to start rehydrating after sleep and can become part of a morning routine to encourage your bowels to move.
Eat your fruit and veggies
When people are told to eat more fibre, they often immediately think they need to eat more bran or grains.
Don't forget about fruit and vegetables.
Apples, pears, kiwi fruit, prunes, vegetables, legumes, flaxseed and chia seeds can all contribute different types of fibre to your diet.
If your digestion is particularly sluggish or you're feeling very bloated, cooked fruit and vegetables may be easier to tolerate than suddenly adding large amounts of raw vegetables.
Leave edible skins on fruit and vegetables where practical for some extra fibre.
When increasing fibre, make sure you're also drinking plenty of water. Adding lots of fibre without enough fluid can sometimes make constipation worse.
Try two kiwi fruit a day
Kiwi fruit is one of my favourite foods to recommend when bowels are sluggish, and there's actually some good research behind it.
Studies have found that eating two green kiwi fruit each day can improve bowel frequency and abdominal comfort in people with constipation.
Try eating two each day for a few weeks. You can eat the skin as well if you don't mind it. Just give them a good wash first. Leaving the skin on gives you some additional fibre, but it's not essential.
Make a chia and prune gel
This is another old favourite of mine.
Before bed:
Mix 2 tablespoons of chia seeds with 50 mL prune juice and 100 mL water
Stir for a few minutes
Leave it to sit for 10 minutes until it forms a soft gel
Eat the mixture
Soaking the chia seeds first is important. Chia absorbs a lot of fluid, so taking large amounts of dry chia when you're already constipated may make things worse.
Try stewed apples
Stewed apples are another easy way to add some soluble fibre to your diet and they're particularly handy if you find cooked fruit easier to digest.
You don't need a complicated recipe.
Core and roughly chop a few apples, leaving the skin on. Add them to a saucepan with a small amount of water, cover and gently cook until they're soft. You can add some cinnamon if you like.
Make a batch and keep it in the fridge so it's ready to add to breakfast or have as a snack.
Try adding a tablespoon of flaxseed meal and serving it with natural yoghurt or kefir and some berries.
Eat regular meals
Eating itself helps get the digestive tract moving.
When food enters the stomach, it triggers the gastrocolic reflex, which signals the colon to start moving things along. This is one reason you may notice the urge to open your bowels after eating, particularly after breakfast.
If you're skipping meals, grazing all day or eating very irregularly, you may be missing some of these natural opportunities for your bowels to move.
Aim for regular meals and pay attention to what your body does afterwards.
Make an appointment to poo
Yes, really.
Your bowels like routine.
The gastrocolic reflex is often strongest after eating, so breakfast is a good opportunity to give your bowels some time.
Rather than eating breakfast and immediately rushing out of the house, allow yourself some time afterwards to sit on the toilet.
Relax. Don't strain. Don't force anything.
You're simply giving your bowels time to move.
And if you feel the urge to go at another time of day, try not to put it off but listen to the urge to purge!
Get moving
Your bowels generally like movement too.
Walking, exercise and gentle stretching can help if you've been particularly sedentary.
One simple stretch you can try is to lie on your back with your legs extended. Bring your right knee towards your chest and gently hold it there while taking slow, deep breaths. Return your leg to the floor and repeat on the other side.
Even a regular walk is a good place to start.
Slow down when you eat
Digestion starts before food reaches your stomach.
Take time to sit down for meals and chew your food properly rather than eating on the run.
If you're someone who regularly finishes a meal in five minutes, it’s time to slow things down.
You can read more about this in my article Chew Your Way to Better Digestion.
When sluggish bowels need more investigation
If constipation is ongoing, simply adding more fibre isn't always the answer.
There can be lots of reasons why your bowels aren't moving properly, so it's important to look at what else is going on.
Speak to your healthcare provider if constipation is new, persistent, severe or associated with other concerning symptoms. Changes in bowel habits shouldn't automatically be assumed to be "just constipation".
If we've discussed your sluggish bowels during your naturopathic consultation, start with the recommendations I've included in your individual treatment plan alongside the tips above.
