5 Quick and Easy Ways to Prevent and Relieve Constipation

5 Quick and Easy Ways to Prevent and Relieve Constipation

Do you often feel bloated and uncomfortable? Are you having trouble going to the bathroom?

We all know there's a bit of a taboo talking about poo but if you're suffering from constipation - let's talk!

What is constipation?

Constipation is a common problem - it affects more people than you think!

Because we're not talking about it. It happens for a variety of reasons. but let's be honest, do you want to be full of part-digested food?

It can have a negative impact on your health if left untreated - but there's also plenty of ways you can help stop it happening regularly, and to help relieve it when it does happen.

In this blog post, we share 5 easy ways to help stop getting backed up but also to relieve constipation.

How constipation affects the body

Constipation can have a number of negative effects on the body. Constipation can cause bloating, pain, and gas. Not fun - right?

Constipation can also lead to haemorrhoids (piles) and other health problems including diverticulitis, intestinal blockages, and colon cancer.

Yes these are the extreme outcomes, but with the sad news about Dame Deborah James, we're all talking more about our gut health.

If you're constipated, it's important you consider the lifestyle factors that you can control that might be helping or hindering how your digestive health is at the time and do what you can to heal your gut as soon as possible.

9 Gut Wealth Constipation relief UK - bloating and stomach

Relief from constipation

A lot is going on in your digestive system. And we can take it for granted when it's working well. But how can you get relief from constipation?

Some people experience constipation regularly, others it's a less common experience. There are a number of things you can do to relieve constipation

 

The 5 things you should do if you have constipation regularly:

  1. At least 2L of water every day
  2. Chew your food until it's liquidy
  3. Walk after eating large meals (or other movement if you have a disability or injury)
  4. Abdominal massage
  5. Keep a food and bowel movement diary - track this so you can find trends (and you can also use this information to guide conversation with your doctor if you need it)

10 Gut Wealth Constipation relief UK - bloating and stomach

Top Tip for Constipation prevention and relief: At least 2L of water every day

We need to drink water for good digestion and to prevent constipation. 

Water is essential for good digestion. It helps to break down food and move it through the digestive system.

When you're constipated, your stool can become hard and dry, making it difficult to pass. Drinking plenty of water will help to keep your stool soft and easy to pass.

Your digestive system needs plenty of water to function properly. So, if you are constipated, be sure to drink plenty of water every day.

7 Gut Wealth Constipation relief UK - bloating and stomach

How much water should you drink?

The amount of water you need to drink depends on a number of factors, including your age, activity level, and health.

Most experts recommend that adults drink eight glasses of water a day.

If you're constipated, you may need to drink more water than usual to help relieve your symptoms - 2 litres is a guide, and if you live in a hotter climate, or do a lot of exercise, more water is needed by your digestion to work at its best.

6 Gut Wealth Constipation relief UK - bloating and stomach

Top Tip for Constipation prevention: Chew your food until it's liquidy

Another way to improve digestion is to chew your food until it's liquidy. This helps the whole process by breaking down food and making it easier to pass through the digestive system. Think about it, the smaller the bits of food you put in, the easier it is for your body to process it, break it down further and send all the lovely nutrients around your body.

When you chew your food, you also produce more saliva. Saliva contains enzymes that help to break down food. The more you chew, the more saliva is produced in the mouth, which then helps send the food on its way into your digestive system to do its job.

So, if you are constipated, be sure to chew your food well before swallowing. Some studies show you should chew each mouthful between 30 and 50 times - are you doing this?

We took a chewing challenge to help improve our digestive health - it's a quick read if you know this is something you could work on!

5 Gut Wealth Constipation relief UK - bloating and stomach

Top Tip for Constipation prevention: Walk after eating large meals

Walking is a great way to improve digestion. Walking helps to move food through the digestive system and can also help to relieve constipation. Of course other movement is OK if you're not able to walk due to a disability or injury. 

A study published in the Journal of Gastroenterology found that walking reduces the time it takes for food to travel through the large intestine. The study found that walking just 30 minutes a day can reduce the time it takes for food to travel through the large intestine by up to 24 hours.

You've heard that walking is good for you, but you're not sure how it helps digestion.It's true that there are a lot of benefits to walking, but many people don't realise that one of those benefits is improved digestion.

Walking is a great way to get your blood flowing and help digest your food. It's easy, free, and something you can do anywhere.

So, if you are constipated, be sure to take a walk after eating large meals. This will help your body to digest food more quickly and may help to relieve your symptoms.

Top Tip for Constipation prevention: Abdominal massage

Abdominal massage is another great way to improve digestion and relieve constipation. Massaging the abdomen helps to stimulate the digestive system and can help to move food through the digestive tract.

A study published in the Journal of Alternative and Complementary Medicine found that abdominal massage is an effective treatment for constipation. The study found that massage helped to reduce constipation symptoms in a group of people with chronic constipation.

So, if you are constipated, be sure to try abdominal massage. This simple technique may help to relieve your symptoms and improve your overall health.

It's not suitable for everyone, including pregnant women but for those who experience bloating and slow digestion, this is a go-to to help keep things moving. And you can do it yourself!

Top Tip for Constipation awareness and just good gut health: Keep a food and bowel movement diary

This is one of the best things you can do for your digestive health. Keeping a food diary can help you to identify trigger foods that may be causing constipation.

It might also show you other trends that you tend to get constipated on certain days or times - so it might help you see patterns or trends in your lifestyle that are maybe impacting your digestion.

A bowel movement diary can also be helpful. This can help you to identify patterns in your bowel movements and may help you to find the cause of your constipation.

So, if you're constipated, be sure to keep a food and bowel movement diary. This simple technique may help you to identify the root cause of your problem and may help you to find a solution that works for you.

Other things to consider

There are many other things that you can do to improve digestion and relieve constipation. These are just some of the most effective techniques that we've found. They're all back by experience, science and what our clients say works!

- Drink plenty of fluids: Drinking plenty of fluids is important for good digestion. Water helps to soften stool and makes it easier to pass through the digestive system.

- Eat more fibre: Fibre is important for good digestion. It helps to add bulk to stool and makes it easier to pass through the digestive system.

- Exercise: Exercise is important for good digestion. It helps to stimulate the digestive system and can help to relieve constipation.

- Avoid processed foods: Processed foods are difficult to digest and can often lead to constipation.

- Rest and relaxation: Stress can often lead to constipation. Be sure to take time for yourself and relax. This will help your digestive system to function properly.

If you're constipated, be sure to try these simple techniques. They may help you to find relief from your symptoms and improve your overall health. And remember, if you're ever in doubt, consult with a qualified healthcare professional for advice. They'll be able to give you the best advice for your individual situation - you should bring as much information as you can to help guide the conversation. Thanks for reading! We hope this has helped!

Please note: If you have any concerns about your health, please consult with a qualified healthcare professional. This article is not intended to diagnose or treat any medical condition - here's a link to the NHS website which outlines times you should definitely see a doctor.

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What's Gut Wealth®?

No two guts are the same!

Gut Wealth® liquid food supplement works with your very own gut microbiome to build gut health that’s right just for you, helping to boost your immunity and relieve abdominal discomfort and bloating.

Just like any investment, everything counts but consistency is key! 

Gut Wealth® comes in a handy 15g single-serve sachet, for smart, no-brainer daily maintenance of gut health.

It has a mild citrus flavour with no aftertaste, unlike other supplements. And, there’s no need to measure or mix Gut Wealth® with any other liquids, although you can mix it with your preferred hot or cold drinks.  

Dietary Info

Gut Wealth® liquid food supplement is a blend of vitamins, minerals and a postbiotic ingredient, all designed to support your digestive wellbeing.

Each sachet of Gut Wealth® contains 100% of your recommended daily allowance (RDA) of Vitamins B1, B5, B6, B12 and Vitamin C, and 100% of your RDA of Zinc.

Gut Wealth® liquid food supplement is Gluten Free and Vegetarian-friendly

Ingredients with allergens marked in bold:

Each 15g ℮ sachet contains:

Water, Lactobacillus LB (L. fermentum and L. delbrueckii) [MILK], Vitamin & Mineral Blend (Vitamin C [Ascorbic Acid], Zinc [Zinc Aspartate], Vitamin B5 [D Calcium Pantothenate], Vitamin B1 [Thiamine], Vitamin B6 [Pyridoxine Hydrochloride], Vitamin B12 [Methylcobalamin]), Natural Flavouring, Acid (Citric Acid), Thickener (Xanthan Gum), Preservative (Potassium Sorbate), Sweetener (Sucralose)

Product Information

Per 15g daily sachet

Energy2kJ <1kcal

Fat <0.1 g

- of which saturates 0.0 g

Carbohydrate <0.1 g

- of which sugars <0.1 g

Fibre<0.1 g

Protein<0.1 g

Salt<0.1 g

Lactobacillus LB 340mg

 Gut Wealth® liquid food supplements are not substitutes for a varied and balanced diet and healthy lifestyle.

Contains a dairy-derived ingredient. Contains no live organisms.

Do not exceed the recommended daily dose. If you’re taking other medication, and are concerned about any food supplements, please consult your doctor prior to taking.

We know there are loads of dietary factors to consider when choosing any supplement. If you have a question and it's not answered here, please contact us on hello@gutwealth.co.uk

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