Constipation, also known as "blockage," makes it difficult to pass stool, sometimes only twice a week or every other day. Your stool is dry, hard, and pellet-like. You may experience symptoms such as abdominal pain, bloating, hard abdomen, and abdominal cramps. Constipation, besides being uncomfortable, is also unhealthy for the intestines. This could be a sign that your gut flora is out of balance.
Going to the toilet daily is a must! Our stool consists of undigested food remnants, but our intestines are also one of our excretory organs, through which waste products are eliminated with our stool. Being able to go to the toilet daily is therefore very important for your gut flora.
Progesterone's influence on the intestines
Constipation is more common in women, the elderly, and people with an inactive lifestyle. We often see it in people who drink too little or have a reduced fiber intake from food. Constipation is more common during pregnancy because the hormone progesterone plays a role. Progesterone is very important during pregnancy but has the disadvantage of retaining fluid and slowing down the intestines.
Tips for constipation
How to best tackle constipation varies greatly from person to person. This depends on the cause. But there are certainly a number of tips you can use:
- Eat 500 grams of fruits and vegetables daily: these contain a lot of fiber, which is important for smooth bowel movements.
- Drink enough water: drink at least 2 liters of water daily to keep your stool soft.
- Exercise enough: we often see that bowel movements are not good in people who exercise too little. Exercise stimulates intestinal transit. Move for at least half an hour a day. Go outside for a walk!
- Avoid processed and sugary foods: these foods can disrupt your gut flora and are much harder for your intestines to digest.
- Reduce your caffeine intake: caffeine extracts fluid from the stool, which can make it harder. Limit it to a maximum of 1 to 2 cups a day. If you suffer from chronic constipation, avoid caffeine for a while.
- Go to the toilet as soon as you feel the urge: holding in stool is not good for your body. If you feel the urge, go right away!
- Use a Squatty Potty: this is a stool that you can place under your toilet. This puts you in a more natural position on your toilet, making it easier for your stool to come out.
It is important to look at the cause of your constipation. If you have already tried many of these tips, then an intestinal consultation with microbiome test might be helpful for you. This allows us to investigate the cause of your symptoms.
Always consult a general practitioner for further examination if constipation is accompanied by weight loss, persistent abdominal pain, fever, vomiting, blood in the stool, or black colored stool.
