6 tips to relieve constipation: nutritionist

Anyone who has suffered from constipation knows the discomfort it can cause. In hopes of resolving this problem quickly, people may resort to the use of prescribed or over-the-counter enzymes and probiotics. However, nutritionists say these remedies fail to cultivate the gut bacteria needed to induce natural bowel movements. They do not address the root causes of constipation.

Natural enzymes are substances produced in the body over time by the fermentation of living organisms such as fruits and vegetables. They act as a catalyst to help bring about biochemical reactions such as digestion, absorption, breakdown and excretion of ingested food.

The enzymes sold on the market have a complicated composition. There are hundreds of polysaccharides, organic acids, alcohols, pectins, proteins, vitamins and minerals produced after fermentation.

Interviewed by The Epoch Times on Feb. 28, Taiwanese nutritionist Liao Min-Han said that after eating, food passes through the stomach and enters the intestines where it stays for up to 48 hours. Therefore, she says, it is normal for bowel movements to occur three times a day or once every three days.

According to Liao, when constipation disrupts a person’s regular bowel movements, digestive enzymes on the market can potentially help the digestive process, but they cannot be relied upon to facilitate regular bowel movements. This is because enzymes are unable to stimulate intestinal peristalsis, which is how the nerves in the body automatically activate the muscles that help move food through the digestive process until excretion.

If a constipated person is lucky enough to have a successful bowel movement after ingesting enzymes, Liao says it was likely caused by the stimulant substance additives, such as senna, magnesium oxide or other known laxatives. to promote gastrointestinal mobility.

Liao pointed out that it takes time to naturally cultivate beneficial bacteria in the intestines. Although enzymes and probiotics are not entirely reliable, they can be used as a temporary aid to help improve your excretory system and promote regular bowel movements. The most reliable long-term, she said, is making sure your diet includes enough fiber and water.

According to Liao, most cases of constipation usually occur due to poor diet and poor lifestyle choices. She recommends the following to ensure good excretory health:

  1. Consume 25 to 35 grams of dietary fiber each day.
  2. Drink at least 2,000 milliliters of plain water a day.
  3. Ingest appropriate fats to help lubricate the intestines.
  4. Do regular exercise and abdominal massage to help intestinal peristalsis.
  5. Supplement if necessary with foods rich in probiotics and vitamin B1.
  6. Get into the habit of going to the bathroom when you need to without waiting.

Liao warned that people with constipation can become vulnerable to developing hemorrhoids. To prevent this from happening, she advised resisting the temptation to force a bowel movement by spending more than 10 minutes on the toilet. She said it’s also important to maintain a calm state of mind, as anger, anxiety and tension can inadvertently prolong the period of discomfort caused by constipation.

The opinions expressed in this article are the opinions of the author and do not necessarily reflect the opinions of The Epoch Times. Epoch Health welcomes professional discussions and friendly debates. To submit an opinion piece, please follow these guidelines and submit via our form here.

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