How’s your ‘exit’ strategy? Having difficulty with bowel movements?

November 25, 2013 by  
Filed under Nutrition Tips

If you’re not regular, you’re not alone.  Approximately 1 in 4 adults experiences constipation.  If this is you… there is  something you can do about it.

1. Fluid – Drinking enough fluid everyday can definitely help.  Women should consume 2-3L and men 3-4L of fluid daily.  By fluid I mean your coffee, tea, juice, water and the fluid in your food.  A good rule of thumb is to try and consume at least 2L of ‘actual’ fluid every day.

2. Fibre – We’ve heard this one before but it’s worth mentioning again.  Try adding Bran Buds to your cereal or yogurt, choose breads that have at least 4g fibre, go ahead – eat some beans, and choose cereals with more than 6g fibre on a daily basis. Check out our previous nutrition tips for more fibre boosting tips.

3. Exercise – This doesn’t necessarily mean heading off to the gym. But a brisk walk around the office or out for coffee a couple of times a day will help keep constipation at bay.

4. Behavior – This might be a new concept for some. What I mean by behavior – is go when you have to go – don’t hold it! Trust me on this one, if you’re hung up about using a public washroom – don’t be.  Every time you ignore your body’s cues to do – it gets harder too the next time.

5. And probiotics? – Probiotics are very popular in products like yogurt these days, making claims such as ‘helps balance your digestive system’ – balance the digestive system? Not exactly. Probiotics do however give the bacteria in your gut something to do – produce gas.

My advice?– you’re likely trying to produce a bowel movement and not gas: try the first four steps ;)