Beat constipation IN 7 DAYS

Feeling blocked up? You’re not alone. Improve your diet to get things moving again

- CLARE SWATMAN

It’s estimated that one in seven adults and one in three children suffer from constipation at any time – and twice as many women than men are affected.

‘Constipation is defined as not being able to go, having trouble going and passing hard, rabbit-dropping-like stools, or going to the toilet less than three times a week,’ says registered nutritional therapist Anna Mapson.

And it’s about more than just a bit of discomfort. If left, it can lead to painful hemorrhoids and, for women, potential hormone problems. ‘When oestrogen is not excreted regularly in a bowel movement, it can recirculate in the body, causing hormonal disruption such as PMS, acne, sore breasts or heavy menstruation,’ explains Anna.

Here’s your seven-day plan to beat constipation, pronto!

Eat plenty of fruit, veg, and pulses

Monday Boost your fibre

We all know fiber can ‘keep us regular’, but what are the best foods to eat? ‘Increasing fibre adds to the bulk of your stool to stimulate a nerve impulse to make you want to go to the toilet,’ explains Anna. ‘Fibre-rich foods include fruits, vegetables, pulses and whole grains. But don’t overdo it – increasing your fibre intake too much in one go could cause problems.’

So, how much is enough? ‘Eat at least 30g of fibre a day,’ says Dr. Megan Rossi, registered dietitian and author of Eat Yourself Healthy ‘Wholegrain fibre can help to add bulk to the poo, giving your gut muscles more to work with.

Tuesday Porridge for breakfast