How to relieve constipation and poo on diets
Constipation is a common subject in Slimming World and other weight loss groups, so I thought I would share with you my thoughts, suggestions and experiences.
Don’t worry, there are no pictures and no vivid descriptions! Everyone has a unique metabolism, and essentially, the way we process food can vary significantly.
If you have ongoing issues, it is, of course, wise to see your doctor for advice. These tips are merely ones to try and help in the meantime, and may just be what you need to get you going!
Why does weight loss make you constipated?
Constipation or being “blocked up” can happen for a variety of reasons, from not eating enough fibre or not drinking enough water to just changing your diet and lifestyle.
It is often something that can resolve itself and be solved with changes to your diet alone; however, there are products you can buy if necessary.
Doctors are often reluctant to help if it isn’t an ongoing problem you have already tried to resolve, or if there is something unusual about it.
Check out the NHS advice and make your own decision. I am not a doctor; these are just things that I have found helpful or that people I know have found helpful.
Here are some tips which may help you get things moving without needing any medication at all.
Tips to relieve constipation and natural laxatives
Drink more fluids
Ideally, avoid caffeinated drinks and alcohol and opt for water instead. This can help loosen things and prevent the problem, along with helping when you are already constipated.
Increase the fibre in your diet
By adding higher-fibre foods to your diet, such as bran and oats, you can easily improve your constipation.
On Slimming World, this can be achieved by simply adding more foods with the F symbol in your Slimming World book, so it doesn’t mean you need to syn extra items.
Changing your cereal
This has helped me before, aim for something with a high bran content eg All-Bran, bran flakes or similar for the best results but just changing it around can help too.
Eat kiwi fruits with the skin on
I haven’t had any luck with this, but some people swear by it. Obviously, whole it wouldn’t be so nice, but chopped up with the skin on in fruit salad or yoghurt, you will barely notice.
Reduce your carbs
Reduce the amount of carbohydrates you consume and increase the intake of fruits and vegetables. For example, if you are making a pasta bake, reduce the amount of pasta you include (ideally, also swap it for wholemeal pasta) and add some extra vegetables.
Eat a whole melon (not the skin or seeds)
This is something I find really helps me, probably because it is largely water. Make sure you are relatively near a toilet, as you will get rid of a lot of that water quickly though!
Eat watery foods
Eat lots of foods with plenty of water in them such as cucumber, melon (as above), etc so whilst you are filling up for your meals you are adding lots of fluid too.
Exercise
Move more – exercise can help keep you regular so moving more may help constipation too, especially when done before you are in pain with it and too uncomfortable.
A bath
A warm bath can help too, if nothing else it could ease any discomfort and relax you which may also help.
Massage
Rubbing your lower tummy area in a clockwise direction. This can be used to help babies so equally it may help I am pretty sure is unlikely to cause you any harm so easy to try.
Change your position on the toilet
When you sit on the toilet raise your knees – a child’s toilet step is perfect for this. This helps you to be in the right position and assists gravity a little.
Tea
Peppermint or ginger tea can help some people with digestion. I am not a massive fan of it so have never had enough to make a difference but it is another thing worth trying.
Lemon water
Hot or cold water with freshly squeezed lemon juice in it or a few slices, perhaps. This was recommended to me recently by a doctor and sounds like it could be worth a try.
Raisins or prunes
Raisins and/or prunes can be a natural laxative, so they may help you to get things moving and relieve constipation. If you follow Slimming World or another diet, you may need to count these, but if it gets things moving, it may be worth it!
Apples
Apples (particularly their skins) are rumoured to help too so eating more apples or drinking some apple juice may help. Obviously, if you follow Slimming World the juice would be synned but this has worked for both Stuart and Ben before – my bowels were too stubborn for it!
Flax Seeds
Flax seeds are often recommended as is flaxseed oil, again this is something you would need to syn but is often said to help. Other oils or oily food could help too but be careful you don’t use constipation as an excuse to go off plan for days on end.
Important things about constipation to consider
Don’t forget, if you notice blood or something out of the ordinary, or if you’re unsure, ask your doctor. All the tips above are my suggestions based on my experience and that of others, and do not replace medical advice.
Laxatives can be addictive, and it is easy when you start taking them to find that they make you go and use them in an unhealthy way. I know myself; I have found this an issue in the past. Read more about that.
Really helpful advice. Glad I clicked on ??