A HEALTH influencer has shared her top three tips for relieving constipation.
Dr. Janine Bowring, a naturopathic doctor from Canada, said the habits will help you “poop instantly.”
In a video shared on TikTok, she explained to her 870,000 followers how to loosen their bowel movements.
1. FIBER FIX
First, people should eat more figs.
She said: “Figs are fantastic, high in fiber and great for helping with constipation.”
Fiber is an essential nutrient that has been shown to reduce the risk of heart disease, stroke, type 2 diabetes and colon cancer.
It is also crucial to ensure normal bowel movements to soften your stool and increase its weight.
Three to five dried figs contain around five grams of fiber – around a sixth of the NHS recommended daily allowance of 30g.
Dr. Duane Mellor, a nutritionist at Aston University, told The Sun: “The most important thing to support healthy bowel habits is to eat a variety of plant-based foods to ensure you get enough fiber.”
“There are a variety of sources of fiber, from whole grains to beans and lentils to fruits and vegetables.”
2. HYDRATION, HYDRATION
Next, Dr. Bowring that you need to make sure to drink plenty of water.
She said: “Of course you need to be properly hydrated with good quality water to keep everything moving.”
The NHS recommends Brits drink six to eight cups of water every day to ensure they stay hydrated.
Hydration is crucial for normal bowel movements because it helps stools stay looser and pass through the intestines more easily.
Dr. Mellor said: “To get the most benefit from eating fiber, plenty of fluids are needed so that the extra mass of the food doesn’t stick like straw in a pipe.”
3. Dash of oil
Thirdly, Dr. Bowring to drink your coffee with olive oil.
She said: “This is a recipe I shared – you will love it. It also helps with weight loss.”
She highlighted one in the published study European Journal of Nutrition in 2018, which showed that eating extra olives helped reduce body fat and blood pressure in women.
Separate research published in the Journal of Kidney nutrition In 2015, taking just over a teaspoon of olive oil per day was shown to reduce constipation in 50 volunteers.
Coffee is also known to speed up bowel movements because the naturally acidic drink causes the body to increase levels of the hormone gastrin.
This stimulates muscle contractions in your stomach to get the intestines moving.
However, experts warn that while the combination of coffee and olive oil may be effective in relieving constipation, it is not necessarily the healthiest solution for you.
Dr. Mellor said: “Although olive oil and coffee can stimulate your gut, this is largely because they irritate the gut.”
He added: “It is also important to remember that physical activity is important in maintaining regular and healthy bowel movements as part of a healthy lifestyle.”