Get More Fibre
A crucial part of healthy eating is maintaining a diet with plenty of fibre. Certain types of fibre work in our gut to keep stool soft enough to pass efficiently, without pain or strain:
Get More Fibre
A crucial part of healthy eating is maintaining a diet with plenty of fibre. Certain types of fibre work in our gut to keep stool soft enough to pass efficiently, without pain or strain:
Insoluble Fibre
Insoluble fibre can help prevent constipation by increasing the bulk or weight of the stool and passing it more quickly. While wheat bran is the food most studied for preventing constipation, other sources of insoluble fibre include vegetables, brown rice, oatmeal, quinoa and whole grain breads and cereals.
Insoluble Fibre
Insoluble fibre can help prevent constipation by increasing the bulk or weight of the stool and passing it more quickly. While wheat bran is the food most studied for preventing constipation, other sources of insoluble fibre include vegetables, brown rice, oatmeal, quinoa and whole grain breads and cereals.
Soluble Fibre
Another common type of fibre is soluble fibre, which can be found in beans, peas, lentils, nuts, seeds, fruits with skin, inulin (chicory root), psyllium (ispaghula husk), dried fruits and some vegetables. Soluble fibre attracts water in the intestine, turning it into a gel and slowing the passage of stool through the gut.
It is best to include both insoluble and soluble fibre as part of a healthy diet to help maintain stool consistency, regularity and overall gut function.
Soluble Fibre
Another common type of fibre is soluble fibre, which can be found in beans, peas, lentils, nuts, seeds, fruits with skin, inulin (chicory root), psyllium (ispaghula husk), dried fruits and some vegetables. Soluble fibre attracts water in the intestine, turning it into a gel and slowing the passage of stool through the gut.
It is best to include both insoluble and soluble fibre as part of a healthy diet to help maintain stool consistency, regularity and overall gut function.
What are the Benefits of Fibre
Taking a fibre supplement like inulin can help increase your daily fibre intake. Inulin does not get digested by the body and remains intact in the gut. It helps increase the water content of the stool to soften or bulk up the stool to help keep things moving along.
When making changes to fibre intake via food or supplements, do it gradually to let your body adjust at a comfortable pace. Increase water intake as well to ensure proper hydration.
What are the Benefits of Fibre
Taking a fibre supplement like inulin can help increase your daily fibre intake. Inulin does not get digested by the body and remains intact in the gut. It helps increase the water content of the stool to soften or bulk up the stool to help keep things moving along.
When making changes to fibre intake via food or supplements, do it gradually to let your body adjust at a comfortable pace. Increase water intake as well to ensure proper hydration.
Stay Hydrated
There’s more to hydration than chugging a gallon of water every day! These practical tips can help you get enough fluids — and keep constipation at bay:
Stay Hydrated
There’s more to hydration than chugging a gallon of water every day! These practical tips can help you get enough fluids — and keep constipation at bay:
Check Your Menu
There’s a time and a place for all foods, but fresh, whole foods are the foundation of a healthy diet. Focus on eating enough plants (including whole grains, fruits and vegetables), and cut down on high-fat, greasy or processed foods. These small changes can go a long way toward getting enough fibre and fluids from your foods.
Check Your Menu
There’s a time and a place for all foods, but fresh, whole foods are the foundation of a healthy diet. Focus on eating enough plants (including whole grains, fruits and vegetables), and cut down on high-fat, greasy or processed foods. These small changes can go a long way toward getting enough fibre and fluids from your foods.
Learn Proper Toileting Posture
Believe it or not, how you sit on the toilet can help you go more easily! Try using a footstool to elevate your knees above your hips. Then lean forward with your hands resting on your thighs. If your position is similar to the famous statue “The Thinker,” you’re doing it right.
Learn Proper Toileting Posture
Believe it or not, how you sit on the toilet can help you go more easily! Try using a footstool to elevate your knees above your hips. Then lean forward with your hands resting on your thighs. If your position is similar to the famous statue “The Thinker,” you’re doing it right.
Assess Your Medicine Cabinet
Some medications, particularly prescription drugs, as well as supplements, can trigger constipation. Though you may have to stay on the medication, it’s helpful to know the source of your constipation so you can eliminate other factors and focus on relieving the symptoms.
Assess Your Medicine Cabinet
Some medications, particularly prescription drugs, as well as supplements, can trigger constipation. Though you may have to stay on the medication, it’s helpful to know the source of your constipation so you can eliminate other factors and focus on relieving the symptoms.
Balance Activity and Rest
Support healthy digestion by balancing physical activity and rest:
- Physical activity can help reduce stress and help manage constipation.
- Healthy sleep habits can reduce stress, regulate your appetite and make it easier to be active during the day.
- Simply responding to the urge to have a bowel movement may make it easier to go over time. Listen to your body and make sure it gets the attention it needs on a regular schedule.
Balance Activity and Rest
Support healthy digestion by balancing physical activity and rest:
- Physical activity can help reduce stress and help manage constipation.
- Healthy sleep habits can reduce stress, regulate your appetite and make it easier to be active during the day.
- Simply responding to the urge to have a bowel movement may make it easier to go over time. Listen to your body and make sure it gets the attention it needs on a regular schedule.
When Should I Talk to My Doctor about Constipation?
Normal frequency is different for everyone. Some people go as often as 3 times per day or as little as 3 times per week—all completely normal as long as the frequency is part of your regular routine.
However, if you have any concerns about the frequency of your bowel movements, or about a sudden change in the usual frequency, speak with your doctor.
When Should I Talk to My Doctor about Constipation?
Normal frequency is different for everyone. Some people go as often as 3 times per day or as little as 3 times per week—all completely normal as long as the frequency is part of your regular routine.
However, if you have any concerns about the frequency of your bowel movements, or about a sudden change in the usual frequency, speak with your doctor.
Based on the website of the Canadian Digestive Health Foundation https://cdhf.ca/en/
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