832-661-6324 travis@fitfor18.com

Being constipated, which is when you have difficult or infrequent bowel movements, is a chronic issue for many people. For some, it’s a rare occurrence that could be caused by stress, medications, or a poor diet. For others, the fix could be as simple as changes to your food and you can drink more water. Unfortunately, for a majority of people, it takes a little more.

When it comes to dieting, I have many clients who have expressed how they have problems with being regular. To my surprise, gut issues are a common theme amongst older aged people.

For this reason, when I create a meal plan for clients who have issues with being regular, I do my best to help them by incorporating certain foods into their daily intake that can help them to go regularly. Furthermore, I also encourage them to take out certain foods that could cause gut issues, such as constipation.

For many others, gut problems isn’t a simple fix. If you find yourself with chronic constipation, here are few things that you might be able to adjust that could give you some relief.

Relieving Stress Can Help You With Constipation 

You could be stressed and anxious, and it could be affecting your gut’s health. In addition, chronic stress can lead to the onset of digestive issues such as irregular bowel movements and irritable bowel syndrome. 

If possible, learning some stress management techniques could really help your all around health.

Add More Fiber To Your Diet

plates filled with foods high in fiber

foods high in fiber | Fitfor18.com

Another way to help constipation is to try to incorporate more high fiber foods into your daily food intake. This is because fiber could help with your gut issues but I’m not a huge fan of fiber powders or supplements. For example, I like to add foods like broccoli, blueberries, avocados, and apples to my meals.

Stay Away From Processed Foods

Processed foods are not your friend when you have a problem being regular. Most processed foods can contribute to gut issues. A majority of processed foods are typically low in fiber, higher in fat, and a lot of additives.

For example, additives like preservatives, sweeteners, and colorants can alter the balance of microbiome causing gut issues. If possible, try to minimize the amount of processed foods in your diet if you have issues with being regular.

Start Exercising More

group of people of working out

Group of people working out | Fitfor18.com

Get active and stay active. A sedentary lifestyle can increase the possibility of irregular bowel movements. Harvard Health Publishing says, “regular exercise can promote good muscle tone which includes the entire digestive tract.”

 A study done by the University of Hong Kong’s School of Public Health states, “women who engaged in daily exercising saw a 44% reduction in constipation as abdominal and diaphragm muscles strengthen.” So being active will help with your gut health.

Don’t Take My Word For It! Ask Your Doctor

Most importantly, it’s always good to consult with your doctor before you make changes to your diet. Working with your doctor ahead of time is the best way to make sure that these diets are right for you.

I’m Always Here To Help

Finally, be mindful of your gut’s health! Remember, if you have issues being regular, it could be something simple that you can remedy with just a change in your diet. If you need help being more regular, your own personal meal plan could definitely help! If you like, feel free to contact me and we talk about your health goals.

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