How do I know if I’m constipated?

• You might have less than 1 poop per day
• You get a sense that there was incomplete release from your bowels
• Your poop is harder and drier in consistency
• The amount of poop that you pass is smaller, ball shapes
• You feel a bit strained when trying to pass your poop
• Bloated in the morning time and remains throughout the day

What can cause constipation?

• • Methane production is linked to constipation. Excess breath methane has been shown to slow down gut transit time, increasing the probability of constipation. Research has shown that up to 50% of people with chronic constipation may have elevated breath methane levels.

• Stress is an important factor regarding any digestive symptoms. One example is that your ‘fight or flight’ response kicks in, causing the blood in your gut to be directed to other organs instead. This can slow down gut motility and cause constipation.

• Travel causes a disruption to your daily routine, including your bowel movements too. A long journey of prolonged sitting and irregular eating can contribute to constipation.

• Diet is understandably important, a low fibre diet may contribute to constipation. 

What are some natural remedies?

• Psyllium husk – Taking 10g/day tablets have been shown to soften stool, increase gut transit time and improve the frequency of bowel movements. Research has shown that this fibre supplement adds water content and bulk to the stool, allowing it to pass through easier.

Tip: Slowly introduce fibre into your daily regime to prevent short term digestive discomfort, spread out doses throughout the day. For example, take 5mg of psyllium husk in the morning and 5mg in the evening.

• Kiwi – 2 green kiwis per day can aid in relieving stomach pain and promotes the movement of food through your gut. They are a source of fibre and contain an enzyme called actinidin which aids in the digestive process.

• Peppermint oil – 2 drops in water or using tablets can aid in relieving constipation symptoms of cramps and bloating. This is due to the muscle relaxant nature of menthol.

• Chia seeds – provide essential soluble fibre, with 2 tablespoons creating a gel like consistency which aids in softening stool.

• Ginger – is a common home remedy, with proposed gastroprotective properties. It has shown ability to relieve pressure on the colon and improve bowel movements. Chewing raw ginger is an option, although drinking ginger tea or water may be more appealing.

• Cinnamon Bark Extract – has shown the ability to improve bowel movement by increasing the water content and weight of stools. It maintains the integrity of your gut and helps to improve overall bowel habits such as straining and stool consistency

• Aloe Vera Leaf capsules – taking 0.25g capsules have shown constipation relief following 6-12 hours. This improves bowel movements and relieves abdominal pain. 

While these natural remedies can be used at home, we recommend discussing your symptoms with your doctor and any remedies you intend to use.

Using the Foodmarble breath test device and the associated app, you can test and track your hydrogen and methane levels, log your poop symptoms, stress levels and track medications you’re using.