18 of my tried and tested tips for Slimming World Constipation Tips
No one wants to suffer from Slimming World constipation, it is uncomfortable and can make you weigh heavier on the scales. Here are some tips to help if you experience constipation during your healthy eating or weight loss journey!
Remember I am not a doctor. If you are concerned, then you should be seeing one! These are just suggestions that worked for me.
My experience of Slimming World constipation
When I started on Slimming World, initially my bowel movements were quite loose (sorry tmi I know). Then I became rather constipated on a regular basis and tried so many different things to help. Here I share things I tried that helped.
Experiencing Slimming World constipation can be frustrating, but understanding the reasons behind it can help. Let’s chat about my experience with Slimming World constipation and what strategies worked for me.
Understanding Slimming World constipation is crucial for anyone on this weight loss journey. It can often be a result of dietary changes that may not include enough fibre or hydration.
Reasons you may get constipated on Slimming World?
While a balanced diet is generally good for digestion and can help prevent constipation, it’s possible to experience it even when you are eating properly. Here are some reasons why it may be causing you to get constipated.
Inadequate Fibre
Fibre is essential for regular bowel movements, and a low-fibre lifestyle can lead to Slimming World constipation. While a healthy diet often includes plenty of fibre, it’s possible that you are not getting enough of it. Try adding more high-fibre foods into your dishes.
Dehydration/ wrong water intake
One of the most common causes of Slimming World constipation is dehydration. While drinking water is important, it’s not always enough to keep you hydrated. If you’re consuming a lot of fibre, make sure you’re drinking enough water to prevent Slimming World constipation.
Lack of Probiotics
If your diet lacks these probiotic-rich foods, you may be more likely to experience bloat and become constipated. Consider incorporating more fermented foods into your foods, or take a probiotic supplement. Probiotics are beneficial bacteria. Some excellent sources of probiotics include:
- Yoghurt: Choose plain, unsweetened yoghurt with live cultures (perfect for breakfast).
- Kefir: A fermented milk drink that’s rich in probiotics.
- Sauerkraut and Kimchi: Fermented veggies that are excellent for gut health.
- Miso: A fermented soybean paste used in Japanese cuisine.
- Probiotic Supplements: If you find it challenging to include these foods in your meals, consider taking a high-quality probiotic supplement.
Too Much Protein
Protein is important for building muscle and staying full, but too much protein can hinder digestion. If you have lots of high-protein foods, you may want to consider cutting back on meat and add more plant-based sources, like beans, lentils, and tofu.
Food Intolerances
Sometimes, it can be a result of food intolerances. When you introduce new foods into your diet, your body might react negatively, leading to digestive issues. Common culprits include dairy, gluten, and certain types of fruits and vegetables.
If you suspect a food intolerance, keep a food diary to track whatever passes your lips and how your body responds. You can also consider elimination, where you remove potential trigger foods and then gradually reintroduce them to see if symptoms improve.
Lack of Exercise
Without regular exercise, your digestion can slow down and become sluggish. While nutritious food is important, it’s also important to get enough exercise to keep your digestive system functioning properly. Consider going for a walk daily, or incorporating more physical activity into your daily routine.
Stress
Stress can significantly impact your digestive system. When stressed, your body goes into a “fight or flight” mode, which can slow down your digestive processes. This is particularly common when starting a new diet like Slimming World, as the changes in routine and food intake can add to your stress levels.
To manage stress-related constipation, consider relaxation techniques such as deep breathing exercises, meditation, or yoga in your daily routine. These practices can help calm your mind and improve your digestive health.
Natural Constipation relief during weight loss
If you are eating well and are still struggling, then these tips may help before reaching for the laxatives!
- Lemon juice – Add some freshly squeezed lemon or a few slices of fresh lemon to your water and drink plenty.
- Prunes or raisins – if you don’t mind something which is synned on Slimming World then raisins or prunes can often get things moving!
- Toilet position – When you sit down, ensure you try to raise your knees. This helps gravity to get things moving and those stools to come out with minimal pain. You’ve probably not got a toddler step stool but if you have they are perfect!
- Peppermint Tea – peppermint tea can help get things moving, it is also a cheap easy thing to try!
- Tummy Massage – Rub the tummy regularly in a gentle clockwise direction. This probably sounds bizarre but it is advice given for babies with wind and can help greatly.
- Melon – Eat a whole melon – flesh only. The extra fluid in a nutrient rich melon can make a big difference and substantially increase your fluid intake.
- A bath – A warm bath isn’t just an enjoyable relaxing treat, it can help ease the cramp and pain but also stimulate your bowels and soften things up a little.
- Increase Fruit and vegetable intake – Increasing the amount of veggies is something doctors particularly suggest and this is because they have high fibre and naturally should help you get moving!
- Reduce your carbs – Decrease the number of carbohydrates (pasta, rice, potato bread etc) as these often can block you up as well as make you sluggish. If you have diabetes this could be harder so check with your doctor.
- Exercise – Exercising more keeps your metabolism going and the more physical your body is the more likely it is to push things through so to speak.
- Drink more – Drink more fluid per day but not tea, coffee or alcohol, they don’t count! Water is so important for our health. Not only that but it will make you feel more refreshed and less sluggish.
- High-fibre foods – Higher-fibre foods helps keep your digestive system moving. These don’t just need to be your HEB choices but also can be things like fruit and veg, nuts etc to bulk out your meals.
- Change your meals – Changing the fibre you consume is vital for relieving constipation. If you follow Slimming World, try a different HEB choice.
- Eat more bran – High bran content helps too, as do oats! Don’t forget our body can easily get bored and used to the same foods, so a change can relieve tummy issues.
- Kiwi fruits – Eat kiwi with the skin on. I know it sounds odd but the fibre in the skin can really help get things moving. You can chop it up and mix it in yoghurt and you may find you barely notice.
- Eat foods with a high water content – Eating lots of foods with a high water content eg. cucumber, melon, and courgettes can help to get things moving.
- Ginger tea – Ginger tea is really good for helping sort your digestive system. If you like it then it shouldn’t be too hard to drink some and could make a difference.
- Apples – Apples, particularly their skins can help you stay regular; an apple a day keeps the doctor away, in this case, may be true.
- Flaxseeds – Incorporating these tips not only helps with Slimming World constipation, but they also contribute to overall digestive wellness. Flaxseeds or their oil can help, as can other oils but don’t use this as an excuse to get a takeaway!
Many constipation relief medications work by encouraging your body to take more water into the bowels so if you can do this through your diet and without medication, it can make all the difference.
Did these tips help?
Consult with your doctor if you experience chronic constipation, it may be a sign of a more serious health condition. There are many issues that can cause constipation, and like blood pressure, it is a complex issue they may wish to do more checks.
Don’t forget if you are concerned or see blood in your poo, go to the GP or out-of-hours health centre as it could show there are problems in your colon or digestive tract somewhere. NHS advice on constipation.
Have these perfect for Slimming World constipation tips helped? Let me know in the comments below.
