Of all the gastrointestinal issues that afflict people, constipation’s definitely one of the most common.So,if you’re finding your time on the toilet both lengthy and troublesome, here are some ways to try to soften your stool…
Eat fibre
The first concerns the food you eat. In order to soften your stool, so you can move it in your bowels and pass it, eating fibre – or roughage – is often a good idea. Ultimately, there are two types of fibre – soluble and insoluble.The soluble kind soaks up moisture in food, thus slows down digestion. The advantage of this is that it can help to keep you ‘regular’ by establishing it aspart of your daily diet. For soluble fibre, seek out foods like apples, carrots, oranges and oatmeal.
Insoluble fibre differs in that it adds bulk to the stool, thus helping to relieve constipation quicker – plus, it offers the handy benefit of ridding the body of toxins at a quicker lick (solong as you drink a decent amount of fluid to push the stool through your system along with it). For insoluble fibre, seek out the likes of dark leafy vegs, fruit skins, nuts and seeds.
Drink water
You may have heard it before (and that’s no doubt because it’s true), but drinking water really is one of the best things you can dofor your body. In terms of relieving constipation, it’s great because it adds fluid content to your stool1 – without it, the latter can become clumpy and hard and potentially painful in the gut.
The reason why your stool doesn’t have enough water in the first place will most likely be down to general dehydration, which could happen owing to illness (virus or infection), medication, stress or even travel. No one person and their body is the same, of course, so different people will require different levels of hydration, but, as a universal guide, if your urine’s fairly infrequent, dark yellowish and when you do go you don’t pee much, then you’re probably dehydrated.
Drink mineral oil
Another fluid useful for combating constipation is mineral oil. Why? Because it can effectively act as a lubricant laxative. How? Well, it coats the bowel and stool in a sort of waterproof film, ensuring the moisture in the latter doesn’t leak out so it can pass through the gut easier. Studies suggest that olive oil and flaxseed oil may be particularly effective in this instance2.
Exercise
Just going for a half-hour-long walk each day – especially after a meal – can do your digestion the power of good. This is because regular exercise stimulates digestion – your active motion invites the stool to move through your gut3. Exercise too can, of course, help you to control your weight, which also obviously helps with gastrointestinal disorders.
Supplementation
Something else you may consider (should you have dietary restrictions, for whatever reason) is to take specific supplements. The following are all readily available via The Finchley Clinic:
- Mag O7 Powder (150g/ 180, 120 and 90 capsules) –helps to loosen intestinal build up aiding in the release of unwanted waste materials and toxic substances in the gut, thanks to the product’s slow magnesium oxide-release; the oxygen ingredient also supports good flora, essential for proper digestive and intestinal health.
- Oxy-Powder (120 capsules) – a high-quality oxygen-based colon cleanser that aids in removing unwanted waste matter and extra weight; plus, unlike laxatives, it comes with no unwanted side effects.
- Colosan (120 or 40 capsules/ powder) – a magnesium oxygen product that gently releases oxygen into the digestive tract to cleanse the bowel and ease constipation; may also help with candida and parasites.
