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Having problems with your bowels is incredibly common. But it’s also an issue that, providing there is no serious underlying cause, can be rectified fairly easily and also relatively quickly. I would say that around 60 -70% of the patients I see in my work as a Nutritional Therapist suffer from constipation and/or wind to some degree but interestingly this is often not actually the problem they consult me about. A lot of people find it embarrassing to talk about it and just put up with it – but you really shouldn’t have to…
The health of the bowels is largely determined by diet and if this does not contain enough good fibre, then waste material tends to accumulate and this leads to a feeling of sluggishness both in mind and body. It is the widely held belief of many Naturopaths that the general health of a person is determined by the state of their bowels!
Constipation
If you go several days without having a bowel movement, your stools are hard and you have to strain to defecate, then you are definitely constipated.
This should be resolved by the following measures:
WATER –at least 8 glasses a day to soften the stools
FRUIT – including some dried fruit, such as prunes
VEGETABLES – contain lots of fibre
OTHER FIBRE – including brown rice which helps ‘sweep’ through the bowels
EXERCISE – helps to get things moving
Vanessa’s Top Tip!
On waking, have a glass of hot water with a good squeeze of lemon juice – this can be surprisingly effective at getting the bowels moving.
What To Avoid
The gluten in wheat is difficult to digest and can make constipation worse so it is best to avoid WHEAT and also mucous-producing DAIRY PRODUCTS until the problem is under control. ALCOHOL and FIZZY DRINKS can also make constipation worse by causing fluid loss.
Laxatives
It is important not to resort to laxatives as dependence upon them can actually impair bowel function long term.
If you still find you need some extra help, despite following the above advice then you could try:
GROUND FLAX SEEDS sprinkled on your breakfast.
PROBIOTICS (a good quality one such as Biocare’s Lactobacillus)
PSYLLIUM HUSKS dissolved in water or juice
VITAMIN C 1000mg often gets the bowels moving whilst also providing other health benefits.
Constipation can occasionally be a symptom of something more serious. If you suspect this might be the case, please consult your doctor.
Wind/Flatulence
Flatulence is actually a normal biological process, albeit a potentially embarrassing one! Apparently most men will pass wind between14-25 times a day and most women between 7-12 times a day! The unpleasant smell often associated with flatulence is caused by sulphur gases, which can develop if food has not been properly digested and begins to decompose.
Main Causes Of Wind
There are three main causes of excessive flatulence:
The good news is that the problem can usually be fairly well controlled by making changes to your diet and lifestyle.
How To Ease Flatulence
Chew food thoroughly - 20-30 times!
Remember, digestion begins in the mouth. Chew meat and other protein foods carefully and avoid excessive protein in your diet. Any work your teeth don't do, your stomach will have to do later.
Certain foods are naturally gas-producing. These include beans, cabbage, onions, brussel sprouts, cauliflower, broccoli, wheat products, apples, peaches, pears, prunes, corn, oats, potatoes, milk, ice cream, and soft cheese. This doesn’t mean you should avoid these vegetables and fruit as they, of course, have many health benefits, but chew them well and don’t have too many in one meal.
Avoid slimming products that contain the sugar substitute, sorbitol, or fructose as these can cause flatulence.
Vanessa's Top Tip Number 2!
There is a simple and inexpensive remedy which may already be in your cupboard and that is FENNEL SEEDS. In India you are often offered fennel seeds to chew after a meal as they aid digestion and help reduce flatulence.
Irritable Bowel Syndrome (IBS)
What Is IBS?
In normal circumstances, food is propelled through the digestive tract by the rhythmic contractions of intestinal muscles, but in cases of IBS, the muscle goes into spasm and contractions are no longer coordinated. This results in the contents of the intestines moving too fast (diarrhoea) or too slow (constipation). Aside from constipation and diarrhoea (which can often alternate), other symptoms of IBS include stomach cramps, mucous in the stools, flatulence and bloating.
It is believed that around 20% of adults can suffer from IBS at some point in their lives. The symptoms can be very distressing, especially if diarrhoea is present.
What Are The Causes?
There can be many different causes which include:
Food intolerances
Parasitic, bacterial or viral infection
Overuse of antibiotics
Inflammation of the intestinal lining
Anxiety and stress
What Can You Do About IBS?
In my experience as a practitioner, cutting out wheat and sugar can often completely resolve the problem as these are the two biggest triggers for IBS. Avoiding alcohol, coffee, spicy food and processed food can also help, as they can irritate the intestine, and dairy food may also be worth omitting as it is mucous forming and hard for the body to process.
Relaxation techniques or yoga could help if stress and anxiety are causes.
Obviously everyone is different, so it is worth consulting a Nutritional therapist if you suspect there may be a particular food that is the cause but don’t know which one. A test can then be done to establish any food sensitivities and intolerances and possibly a test for bacteria and parasites can be undertaken if necessary.
VANESSA’S TOP TIP! Although ALOE VERA can be very soothing and effective for IBS and a PROBIOTIC (especially if there has been a lot of antibiotic use) may well be worth taking, one of the most useful things you can try is PEPPERMINT OIL CAPSULES. These need to be enteric coated to ensure that the oil passes through the stomach into the intestines before being released. Peppermint oil helps to calm spasms and generally soothe the symptoms of IBS.
UNEXPLAINED CHANGES IN BOWEL HABITS SHOULD ALWAYS BE REPORTED TO THE DOCTOR.
Article by Vanessa May, BSc Nut Med, CNHC, NTC and BANT reg.
www.wellbeingandnutrition.co.uk
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