How to deal with bloating and constipation

Do you struggle with constipation and bloating? Unfortunately, you are not the only one. 

In my clinic most of my clients regularly present with quite a few digestive problems. Bloating and constipation are particularly common given poor dietary choices, insanely busy lifestyles and compromised digestive function and health. 

• Dehydration 
• Drinking soft drinks, juice including kombucha and alcohol
• Skipping meals 
• Overeating
• Eating fast and not chewing food properly
• Eating with bad posture 
• Eating too much fat, carbs and sugar
• Eating too much meat
• Not eating enough fibre- fruit, vegetables, nuts, seeds, grains, legumes 
• Chemical and toxin exposures from pesticides and preservatives, emulsifiers etc added to packed foods and sprayed on your foods
• Sleep deprivation 
• Stress
• Being sedentary 

All these factors negatively impact on your gut bacteria which can change within 72 hours. These can cause a state called dysbiosis (imbalance between good and bad bacteria) which can lead to malabsorption of nutrients, inflammation and damage to your intestinal gut lining. Damage to your gut can further lead to nutrient deficiencies, hormonal imbalances, toxicity and trigger digestive and autoimmune conditions particularly for those with vulnerable genetics. 

Constipation is particularly bad news as your gut does 1/3 of your detoxification. When you are not opening your bowels every 18-24 hours the toxins, hormones and cholesterol that should be excreted gets pumped back into your circulation. This can lead to endotoxemia, high cholesterol, imbalanced hormones, weight gain, foggy mind and poor health over the long term. 

As such, if you are experiencing gut symptoms that means it’s time to change… as disease always starts in the gut and you should take these symptoms seriously.

Bloating and constipation are not normal and indicate that something is wrong.

Start by correcting the above listed causes and this will take you in the right direction. Stress less, sleep more and slow down as fast paced living will age you and damage your body faster. 

• fruits - black berries, kiwi, prunes and fresh figs to 2-3 serves per day
• vegetables – beetroot, carrot, celery, fennel to 2-3 cups per day and eating a total of minimum 4-6 cups of various vegetables per day 
• whole grains- black rice, quinoa, bran to 1 cup per day
• water to minimum 2-4 l per day pending your body size 
• tea- liquorice, dandelion root and ginger will help open your bowel as well as many leaf combinations that contain senna. These you can find in your local health food store. Drink 2-4 cups per day for best results. 

You can also consider a good quality fibre supplement. Ensure you ask your integrative dietitian which one is appropriate given your presentation. 

If you have been struggling with various gut symptoms for a long time you may need to see an integrative dietitian who can asses you and determine what state your digestive function is and prescribe appropriate foods and supplements to get you back to health. Don’t kid yourself, poor health builds up in time and it catches up with all of us if not listening to our bodies and taking action to address symptoms.