Struggling with Constipation? The Key Might Be Eating More!

Constipation is a common digestive issue affecting people of all ages and I see a lot of it in my Tummy Rescue Clinic in Adelaide. It can be characterized by infrequent bowel movements, difficulty passing stool, or a sense of incomplete evacuation. While several factors contribute to constipation, one crucial yet often overlooked aspect is eating enough food. Adequate food intake significantly promotes healthy bowel movements and stimulates the gastrocolonic reflex, particularly in the morning.

Understanding the Gastrocolonic Reflex

The gastrocolonic reflex is a physiological response that stimulates bowel activity after eating. When food enters the stomach, the stomach stretches and releases certain hormones that signal the colon to contract. This reflex helps move the contents of the colon towards the rectum, promoting bowel movements. This response is particularly strong in the morning, making breakfast an important meal for those dealing with constipation.

How Does Eating Enough Help

1. Increases Bulk in the Stool:

Eating a sufficient amount of food, especially food rich in fiber, adds bulk to the stool. Fiber absorbs water and increases the size of the stool, making it easier to pass through the intestines as it stimulates stretch receptors. Foods like fruits, vegetables, whole grains, and legumes are excellent sources of dietary fiber.

2. Stimulates the Gastrocolonic Reflex:

A substantial meal triggers the gastrocolonic reflex more effectively than a small one. The presence of food in the stomach and its subsequent digestion send strong signals to the colon to initiate peristalsis, the series of muscle contractions that move food through the digestive tract. This is why a hearty breakfast can often prompt a morning bowel movement.

3. Maintains Regularity:

Regular and adequate food intake helps maintain a consistent digestive schedule. Skipping meals or eating irregularly can disrupt the natural rhythm of the digestive system, leading to constipation. Consuming balanced meals at regular intervals helps keep the digestive system functioning smoothly, just like having a healthy sleep routine can support better sleep.

4. Ensures Proper Hydration:

Many foods, particularly fruits and vegetables, have a high water content, which aids in softening the stool. Proper hydration is crucial for preventing constipation, as dry, hard stools are more difficult to pass.

Practical Tips for Eating Enough to Alleviate Constipation

1. Start with a Balanced Breakfast:

Incorporate fiber-rich foods such as wholegrains, fruit or veg along with protein into your morning routine. A substantial breakfast can kickstart the gastrocolonic reflex and help set a regular pattern for bowel movements. If this is new to you, give it time, your gut motility will not change over night.

2. Include Fiber in Every Meal:

Ensure that each meal includes a variety of fiber-rich foods. For lunch and dinner, opt for salads, whole grains, legumes, and vegetables. If this causes severe bloating and gas, then book a free discovery call and let's find the causes and solutions for you.

3. Snack Wisely:

Choose high-fiber snacks like nuts, seeds, fruits, and raw vegetables. These can help keep your digestive system active throughout the day.

 4. Stay Hydrated:

Drink plenty of water throughout the day. Proper hydration works in tandem with dietary fiber to soften stools and promote regular bowel movements.

5. Avoid Processed Foods:

Processed foods often lack fiber and can contribute to constipation. Aim to eat whole, minimally processed foods as much as possible.

Eating enough food is essential for maintaining healthy bowel movements and stimulating the gastrocolonic reflex, especially in the morning. A diet rich in fiber, regular meals, and proper hydration can significantly alleviate constipation and promote a healthy digestive system. By paying attention to your eating habits and ensuring you consume adequate food, you can help your body maintain regular and comfortable bowel movements.

If you have found you have restricted foods and decreased your meal volume to control symptoms like gas and bloating, you will need the help of a practitioner who can help you find the underlying cause of these symptoms, address them and then help you get back to a full, healthy and balanced diet.

Book a free discovery call here 

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A bit about me!

 I am Danielle Elliott a qualified Naturopath and the owner of Tummy Rescue.

I have been helping kids & adults improve their health for over 16 years, with the last 11 years concentrating on helping patients with any kind of gut disorder. I began focussing on everything gut related after my husband was diagnosed with Crohn’s Disease. And lucky I did……as my husband and both our kids have Coeliac Disease and my daughter has a dairy allergy.

So…. I am well and truly where I am meant to be!

I love being able to help people to soothe and calm their symptoms, investigate the causes and support and improve their gut function.

I also get to write educational pieces to train practitioners and am often interviewed for podcasts and summits, which is another really rewarding part of my work. I love educating people (this is something I do in every consult), because I do believe knowledge is power. It gives you the tools to make the changes you need to!

So, when you opt-in to my E-book, you are beginning on a journey of learning and discovery, of how you can reduce your symptoms of bloating, gas & pain and improve your gut health.

I would be honoured to help you along the way.

Danielle xoxo