The holidays are the most exciting time of year, where we create unforgettable memories with our family and friends. They’re also filled with delicious food, special treats, and more temptations than usual. And while it’s perfectly okay to indulge occasionally, taking a full month (or two) to binge on sugary foods may not be the best idea. It’s no secret that the overconsumption of candies and sweets is detrimental to our overall health, leading to conditions such as diabetes, cavities, cardiovascular disease, kidney disease, fatty liver and more. However, the link between excess sugar and gastrointestinal issues is not as well-known.
While excess sugar alone can lead to unfavorable microbiome alterations, bloating, and gas, excess sugar in the context of a low-fiber diet and low fluid intake can lead to constipation. Here are my top four tips to prevent and relieve constipation this holiday season:
- INCREASE FIBER INTAKE
Both soluble and insoluble fibers are important to regulate bowel movements. Soluble fiber is responsible for bulking up stool and is found in plant foods such as oats and apples. Insoluble fiber comes from the tougher parts of the plant like skins of fruit and wheat bran and it’s responsible for speeding up the time in which food travels down the digestive tract. Both types of fiber are important for preventing and relieving constipation. These fibers also act as prebiotics in the digestive tract, which feed the good bacteria in our microbiome, and increased prebiotic intake has been linked to regular bowel movements.
- INCREASE FLUID INTAKE
Water and fluid intake in general is also a very important part of maintaining regular bowel movements. Fluids work to soften stool and stimulate bowel movements, so a lack of water intake may cause constipation. It’s important to maintain adequate hydration status, especially in the presence of excess candy and limited fiber from fresh fruits and vegetables, in order to prevent constipation.
- INCREASE PHYSICAL ACTIVITY
Physical activity is important for so many reasons, but many people don’t know that it can actually promote regular bowel movements. One way exercise may work to prevent constipation is by mechanically in aiding the passage of food through the digestive tract. Another way physical activity may promote regular bowel movements is by increasing blood flow to the muscles in the intestines, which can stimulate bowel movements as well.
- ADD A STOOL SOFTENER/ LAXATIVE IF NECESSARY
Diet and lifestyle changes are the first line of defense when it comes to preventing constipation, but sometimes a little extra help is needed to keep bowel movements regular. Natural laxatives and stool softeners like fiber supplements that use food and herbs are superior to their chemical counterparts. Psyllium husk is a form of fiber that has been widely used as an effective laxative with minimal side effects. Also, a brand called Prunelax makes several natural laxative products that are effective and safe in treating constipation. Prunelax utilized prunes and an herb called senna to make capsules, liquids, gummies and teas, which have been found to be very effective.
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BY: RAQUEL PAPU COHEN
@RAWKALEBYRAQUEL
