Natural relief for constipation

OUR DIGESTIVE SYSTEM IS FUNDAMENTAL to our overall health, as we are dependent on the food and nutrients we absorb and utilise each day.

At the end of the GI tract is a five foot tube called the colon, also known as the large intestine. It is here that water and electrolytes are taken into the blood stream and the dehydrated matter is carried on eventually to the bowel. Food commonly takes around 24 hours to pass through the system and slow transit (constipation) or fast transit (diarrhoea) affect most people some time in their lives, with constipation most often becoming a problem in later life.

Constipation is not only uncomfortable and distressing, it can also lead to more serious health conditions such as inflammatory bowel problems and diverticulitis and should not be allowed to carry on for more than a week without taking action.

Hard stools and infrequent bowel movements have a number of causes. The body comprises around 65% water and we need to drink at least 8 large glasses of water a day to keep the body lubricated. Water-rich foods including fruit and vegetables supply water to the body and low-water foods such as meat, cheese, eggs and wheat can be constipating. Constipation can also be a side-effect of orthodox medication (particularly antacids and beta-blockers) and should be discussed with your GP if you are concerned.

Insoluble fibre-rich foods such as brown rice, wholegrains and vegetables soften the stool making it easier to pass. In addition to dietary issues, gentle exercise on a regular basis may increase muscular contractions and help relieve constipation.

Conventional approaches to constipation include the use of purgative laxatives, but long-term use of these is ill-advised due to the possibility of weakening the colon or causing fluid retention. Laxative over-use is sadly common in the elderly and in those with eating disorders.

This leaflet gives some natural suggestions for the treatment and prevention of constipation.

 

The anti-constipation programme that really works

IMPROVING YOUR DIET

to include more water-based and fibre-rich foods is a long-term solution, but there are natural supplements you can take for quick relief in the meantime.

GOLDEN FLAX SEED OIL (LINSEED)

Golden Flax Seed Oil is a rich source of mucilage and omega 3 EFAs that also provide lubrication for the intestinal tract. Hemp Seed Oil will also have lubricating effects.

PSYLLIUM HUSK Psyllium, a gel forming fibre, is in the category of mucilages and is one of the more potent cholesterol lowering agents. Mucilage fibres can reduce after-meal glucose and insulin levels in both healthy and diabetic subjects. Psyllium has also been shown to decrease body weight and hunger in obese individuals, when taken with meals. Psyllium can help assist in binding with steroids and heavy metals and delay gastric emptying, thus is very useful in detoxing.

CITRUS PECTIN Pectins are found in all plant cell walls and in the outer skin and rind of fruits and vegetables. Pectin can lower serum lipid (cholesterol and triglyceride) levels by greatly increasing their faecal excretion and preventing their manufacture in the liver.

KELP Kelp is a brown sea algae. Sea plants contain 10 to 20 times the mineral content of land plants and an abundance of vitamins and other elements. Kelp is a rich source of mucilaginous gels such as algin, which soothe the intestines, lower elevated blood fats and assist in the binding and excretion of heavy metals and other pollutants.  

RICE BRAN
For many years, scientists have known that rice bran is a storehouse of precious but delicate super nutrients. Some of these super nutrients, such as the tocotrienols have recently been shown to have 6,000 times greater antioxidant activity than Vitamin E. Many potent phyto-chemicals are found in rice bran and its oil including; gamma-oryzanol, ferulic acid, tocotrionols, and phenolic compounds such as inositol hexaphosphate (IP6) well known for its powerful antioxidant and heavy metal chelating effects. Rice bran offers broad benefits in supporting digestive health through normalisation of nervous system control of digestive secretions.

FOS ( FRUCTOOLIGO-SACCHARIDES)

FOS is a type of short chain polysaccharide normally found in vegetable foods such as artichokes, onions, asparagus, and garlic. FOS is not digested, instead it feeds the friendly flora whilst simultaneously reducing the colonies of detrimental bacteria. Other benefits include improved liver function, reduction of serum cholesterol and blood pressure and improved elimination of toxic compounds.

GREEN FOODS

Green foods such as wheatgrass, barleygrass and alfalfa are chlorophyll-rich. There is some evidence to show that these nutritious plants may be useful in a number of gastrointestinal conditions. Chlorophyll supplementation in an initial trial eased constipation in one group of elderly patients.

 

Contraindications:

In cases of disorders of the oesophagus it is not recommended to take fibre supplements in pill form as they may expand in the oesophagus and result in obstruction.

Interactions:

It is suggested to avoid taking fibre supplements at the same time as medication as absorption may be impaired.

Note: Drinking adequate water is important in ensuring the beneficial effects of fibre on the intestinal tract.

Always check with your GP if you suffer with chronic, long-term constipation, as it may be a symptom of a more serious health condition.

Further reading: Improve Your Digestion by Patrick Holford, Piatkus Books. www.piatkus.co.uk

 

TOP THREE DAILY SUPPLEMENTS

• Complete Fibre Complex
• Chlorophyll-rich Green Food Blend
• Golden Flax Seed or Hemp Seed Oil

FOUR KEY LIFESTYLE CHANGES

• Drink at least 8 glasses of water daily.
• Eat more water-rich food.
• Eat more insoluble fibre foods.
• Exercise regularly.

 

Keep Regular Smoothie Recipe

Mix up this easy breakfast smoothie each day to help prevent and reduce incidence of constipation. Vary the fruit to your own taste. Serves four adults.

Click here to see the smoothie recipe on the detox page

 

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These documents are reproduced with kind permission from Viridian-Nutrition.