Constipation is a common gastrointestinal issue that can cause discomfort, pain, and bloating can really affect someone’s quality of life. While increasing water intake and consuming more fibre are often recommended solutions to this issue, some individuals may require more comprehensive solutions to address the root causes of constipation. In this article, we will explore five alternative approaches that go beyond water and psyllium (as most of my patients have already tried these)– incorporating the consumption of kiwi, probiotics, maintaining mineral balance, resolving Small Intestinal Bacterial Overgrowth (SIBO), and providing support for the nervous system and the gut-brain interaction.
1. Kiwi: Nature’s Digestive Aid
Kiwi, a delicious and nutrient-rich fruit, can be a valuable addition to your diet when combating constipation. Two kiwi per day can provide a significant boost of a unique dietary fibres, as well as a good dose of vitamin C, which supports the heal of the gut lining. The fibre in kiwis, both soluble and insoluble, has been found in studies to soften stools and promote natural regular bowel movements. Additionally, the enzyme actinidin found in kiwi aids in breaking down proteins, facilitating improved digestion. 2 kiwi per day is also considered low FODMAP, so even those on low FODMAP diet can give this solution a go.
2. Probiotics: Balancing Gut Flora
Maintaining a healthy balance of the microbiome is crucial for proper digestion and regular bowel movements. Probiotics, which are beneficial microorganisms, can support this balance by improving the environment in the gut. These microorganisms can improve the overall function of your digestive system, reducing the likelihood of constipation. Certain strains of probiotics have been found to be more beneficial for constipation than others, so ensuring you are using these clinically effective strains is essential to get results. I have found L. rueteri DSM 17938, Bifidobacterium lactis HN019 and Lactobacillus rhamnosus GG to be especially useful.
3. Mineral Balance: Magnesium and Calcium
The balance between magnesium and calcium in your diet is essential for smooth muscle function throughout the body, including the muscles involved in bowel movements. An adequate intake of magnesium can help relax the intestinal muscles and promote regular contractions. Foods rich in magnesium include leafy greens, nuts, and whole grains. On the other hand, excess calcium can contribute to constipation, so it’s important to maintain a balanced intake of both minerals. Consuming an effective & easily absorbed mineral formula with 500ml- 1lt of water in the mornings before breakfast can make a real difference.
4. Resolve SIBO: Addressing Underlying Causes
Small Intestinal Bacterial Overgrowth (SIBO) is a condition in which an excessive number of bacteria colonise the small intestine, leading to various digestive issues, including constipation. Resolving SIBO may involve dietary changes, antimicrobial herbs, and using supplements to heal your gut lining and restore healthy function. Identifying and addressing SIBO can be crucial for long-term relief from chronic constipation. You must test for SIBO before treating this condition and using accurate testing is very important. Get in touch via email or my socials if you want to know which test I recommend.
5. Stress and Nervous System Support
The connection between the brain and the gut is well-documented, and stress can significantly impact digestive health. Chronic stress and anxiety can slow down digestive processes, leading to constipation. It depends on your predisposition, some people get loose stool when nervous, others become tight, tense, and hold everything in and for them, it leads to constipation. Incorporating stress-reduction techniques such as meditation, yoga, or mindfulness practices can help regulate the nervous system and improve gut function. Additionally, herbs like Zizyphus, Chamomile, Lemon balm and Withania can help support the nervous system and gut and minimise the effects of stress on the gut and constipation.
Constipation can be a challenging and uncomfortable condition to manage, but solutions extend beyond simply increasing water and consuming psyllium fibre. Incorporating kiwi, the right probiotics, maintaining a proper mineral balance, testing for SIBO, and supporting the nervous system can provide holistic relief for constipation. However, it’s essential to consult with a healthcare professional before making significant dietary or lifestyle changes, especially if you have chronic or severe constipation. A personalized approach tailored to your specific needs will yield the best results in alleviating constipation and promoting overall digestive health. This is exactly what I do in the clinic each day, if you have any questions feel free to get in touch or book a free discovery call here: https://www.tummyrescue.com.au/free-15-minute-call to see how I can help you.
Article written by: Danielle Elliott, Adv Dip (Nat & WHM)
Danielle Elliott is a naturopath, herbalist, and homeopath with a special interest in digestive complaints. She has been in clinical practice for 16 years and began specialising in gut health 10 years ago. Since then, Danielle has published a book entitled “Gluten Free and Happy”, which helps educate people with Coeliac Disease and Non-Coeliac Gluten Sensitivity on how to optimise their digestive health and overall well-being. Danielle also does a lot of work with patients with SIBO and functional digestive disorders in her clinic “Tummy Rescue” (see www.tummyrescue.com.au) and also spent time working with Dr. Nirala Jacobi and the Biome Clinic, consulting with patients worldwide. She is also proud to be an ATMS Natural Medicine Week Ambassador for a 3rd year in 2023.
