Constipation…
The title speaks for itself. Today we are decoding constipation with this new study that just came out. I will simplify this study for you so you can actually USE the information in your daily life.
These findings were published in the Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility Journals , making them the new clinical guidelines for chronic constipation.
Summary of the Research
Scientists have finally come to the conclusion that the simple “fiber and water” treatment for constipation are “outdated” and somewhat ineffective.
These researchers and medical professionals have performed 4 systematic reviews and meta-analyses which contained data from over 75 randomized control trials (RCT- the highest and most rigorous form of research) to come to the following conclusions. Not only are these findings life-changing for someone who is going through chronic constipation (which from my experience is a debilitating chronic condition) but they are also things you can do ON YOUR OWN! No expensive protocols needed!!
This study had a systematic way of figuring out what works and what doesn’t, including using stool trackers for the patients.
These guidelines are suitable for those with idiopathic chronic constipation who would otherwise be deemed as healthy individuals. If two RCT’s came to the same conclusion of their constipation treatment, then that treatment was researched further as a meta-analysis (extremely rigorous research process to analyze existing studies).
The Findings
The findings were rated as anywhere from High/Moderate/Low/Very Low, so now I will share the recommendations that proved effective for stool frequency and consistency.
Overall Fiber Supplements (Worsened flatulence)
Psyllium
Inulin-type Fructans (Stool consistency only, worsened flatulence)
Overall Probiotics (Stool frequency only)
Magnesium Oxide
Whole Kiwifruit
Rye Bread
High Mineral Water
I encourage you to read the study - look at the image to see the effects of all interventions studied! (it’s nice and simple)
These are the new guidelines, so it would be helpful to know them for your next doctors visit when they tell you to “just take fiber and drink water”. Now you know there are other interventions and the best part is, you can do it from home. No medication or expensive supplements needed.
When choosing a probiotic, there are some specific strains mentioned in the study that were shown to help. If you see these strains in your supplement, you know they will work!
Magnesium Oxide is the least absorbable form of magnesium. It works by drawing water into the colon to move things along.
Take-away’s
In summary, eat your fruits and veggies, eat fermented foods, drink good quality water (and a lot of it!) and you can manage your constipation with nutrition. Constipation is a whole-body chronic issue, where toxins sit in the body and get reabsorbed into the blood stream. As you can imagine, this can cause numerous issues. If these nutrition interventions don’t work for you, maybe the problem isn’t with diet alone, but with other aspects of your life. Mine always worsens with stress - even if I eat tons of fiber. All chronic conditions are multi-faceted and there is no clear cut solution, but nutrition is always the best place to start.
If you are struggling with your gut health, contact me by email or DM so we can get you back on track.
Email: thecurehealthlab@gmail.com
Instagram: @pcoswithmaya
