Constipated? Tips from a Registered Dietitian
Did you know constipation can affect up to 27% of Canadian, and it is more frequently reported in females!
Many issues can contribute to constipation, such as the foods we’re consuming, the amount of movement we’re getting throughout the day, stress, and pregnancy, to list a few examples.
In addition constipation can affect our pelvic health, it can be a risk factor for conditions such as, hemorrhoids, pelvic pain, fecal incontinence, and pelvic organ prolapse.
INTERVENING WITH LIFESTYLE MODIFICATIONS IS CRITICAL FOR MANY CONDITIONS, INCLUDING CONSTIPATION, SO BEFORE REACHING FOR THE LAXATIVES, LETS WORK ON GETTING TO THE ROOT OF THE PROBLEM. A VALUABLE RESOURCE WE CAN UTILIZE ARE DIETITIANS!
Recently I connected with a Jess Pirnak, a Registered Dietitian based in Vancouver B.C. We discussed constipation and I wanted to share the helpful tips she provided below!
1. TELL US A LITTLE BIT ABOUT YOU AND YOUR PRACTICE AS A REGISTERED DIETICIAN!
My passions as a Registered Dietitian and Certified Wellness Coach have always been prevention, education and creating a healthy community, so you'll find me consulting, writing and speaking on a variety of nutrition-related topics. My clientele mostly consists of adults struggling with a range of health related issues but I'm one of the few dietitian with a practice focused in gut health and celiac disease. Celiac disease runs in my family and even though I don't have it now, I might in the future.
2. CONSTIPATION CAN BE LINKED TO A NUMBER OF PELVIC HEALTH ISSUES. IN YOUR PRACTICE, WHAT DO YOU FIND ARE THE MOST COMMON REASONS FOR CONSTIPATION AND HOW DO YOU ADDRESS THESE ISSUES?
In my practice, I see a lot of people who are either bloated or constipated, and I find these two gut-health issues are the best of friends because if you are bloated, chances are, you are also constipated. This is due to either being plugged up or having slow transit time. What to do? Eat more fibre, drink lots of water and move your body!
3. COMMON ADVISE FOR CONSTIPATION IS TO INCREASE FIBRE AND DRINK MORE WATER, DO YOU HAVE ANY OTHER SUGGESTIONS? ARE THERE CERTAIN FOODS YOU WOULD SUGGEST STAYING AWAY FROM THAT MAY BE CONTRIBUTING TO THE ISSUE?
In practice, I always start with the simplest approaches first - eating more fibre, drinking lots of water and moving our bodies, but if this doesn't work, the next plan of attack is to cut back on meat & cheese and focus on the microbes living in our gut by starting a probiotic.
4. AS A PELVIC HEALTH PHYSIO, I SEE WOMEN DURING PREGNANCY DEALING WITH CONSTIPATION, DO YOU HAVE ANY TIPS FOR THIS?
In pregnancy, constipation is linked to changing hormone levels and pressure from the enlarged uterus on the colon. Try to avoid taking laxatives unless directed by your doctor but try prunes instead because they work! Try eating 5-6 nightly as a snack.
5. IS THERE ANYTHING ELSE YOU WOULD LIKE TO MENTION?
Please go see your doctor if these strategies don’t work after 1-2 months or if you have any concerning symptoms that accompany the constipation to get a clean bill of health!
