A gut health expert explains the different steps Britons can take to ease the pain of constipation, including avoiding certain drinks and meditating.
Eve Kalinik is a registered dietitian and author of two books focusing on gut health. A gut health expert at KÄLLA Probiotics, she has dedicated her career to improving gut health through diet.
She spoke to Express.co.uk about how to relieve the pain of constipation.
“Fiber is really important to focus on, to support regular bowel movements,” says Eve.
“We need about 30g of fiber per day, which is, in practical terms, equivalent to something like one serving of fruit, six servings of vegetables, two servings of whole grains, and three servings of nuts and seeds.”
Adding more fiber to your diet is easier than you think, and it can have many benefits for your gut.
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“It may seem like a daunting task, but if you think about adding a tablespoon of nut butter to your oatmeal, along with a serving of berries, sprinkle the seeds on your veggies and aim for a healthy boost,” explains Eve. Combination of three different vegetables. at lunch and dinner, then you’ve pretty much hit your quota. “
However, adding fiber to your diet comes with a caveat.
“If you’re not used to eating a lot of fiber, my advice would be to increase it slowly and gently, as you may experience uncomfortable intestinal symptoms such as bloating and gas if you go too far,” says Eve. a lot of.
In addition to fiber, several other lifestyle changes will help ease and relieve cases of constipation.
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“It’s also important to make sure you’re consuming enough water, which is important when you’re increasing your fiber, but also because dehydration alone can create constipation.
“Target about twp liters per day, which may include herbal teas, but not caffeinated beverages or alcohol, as these act as diuretics.
“In addition to food, high stress levels can also contribute to changes in bowel movements, so try to engage in regular mindfulness practices to support this like yoga, meditation, and walking. ”
How else can I ease the discomfort of constipation?
Eve released Be Good To Your Gut, published in 2017, and Happy Gut, Happy Mind, released in August 2020.
The book shares Eve’s expertise on the gut-brain connection, helping to nourish physically and mentally with the food you eat.
It includes 75 recipes, including tempeh tacos and five-spice pork sandwiches.
Another health expert explains when to see your doctor if gut health issues are causing you conflict.
Dr Megan Rossi told Express.co.uk that there are times when bloating indicates you need to see a GP.
Source: | This article first appeared on Express.co.uk
