Читать книгу The Good Gut Guide: Help for IBS, Ulcerative Colitis, Crohn's Disease, Diverticulitis, Food Allergies and Other Gut Problems - Stephanie Zinser - Страница 14

Fluids: Drink more water – aim for an intake of at least 2 litres (4 pints) of water daily. And watch your intake of tea and coffee as they may make constipation worse.

Fibre: Eating high-fibre foods as part of your everyday diet, is an easy way of alleviating chronic constipation (although some people suffering from IBS may find that fibre can aggravate their symptoms). However, be careful to increase your fibre intake slowly (especially with beans and pulses) – a rapid change can result in a marked increase in wind and abdominal discomfort, although this normally lessens as your guts get used to the change in diet. The recommended amount of fibre in the diet is about 20–35 grams a day. Try the following suggestions:

Choose wholemeal or added-fibre bread and pasta, brown rice and unrefined flour.

Eat more fruit and vegetables.

Bran can be added to the diet, especially cereals.

Flaxseed is a good source of soluble and insoluble fibre (3 grams per tablespoon, which is a lot), as well as contributing omega-3 fatty acids. Sprinkle it over salads and cereals or yoghurt to give a nutty taste. You can also substitute ground flaxseed for flour (in small quantities).

Dried apricots, desiccated coconut, dried peaches and toasted almonds are all very high in fibre and are convenient snacks.

Eat regular meals: The digestive system responds best when we eat little and often. Also try to have your main meal of the day at lunchtime to give it time to digest properly during the afternoon.

Exercise: A healthy, exercised body always functions more efficiently than an underactive one, and the bowels respond just as happily to exercise as our heart and cardiovascular system does. Even if it’s a brisk 30-minute walk three times a week, or a gentle swim, try and work exercise into your routine.

Don’t ignore urges: Try your best not to ignore the call of nature when you feel it. It’s difficult if you’re out, or cannot find a clean toilet, or are a shift worker whose body clock is all over the place, but do persevere all the same.

Establish helpful routines: The bowels love routine. If sitting on the loo with your daily newspaper for a few minutes every morning helps you get a regular routine going, then do it.

Avoid laxatives: Most people need to resort to laxatives every once in a while, but where possible they should be avoided – especially stimulant laxatives. Overuse of laxatives can lead to dependency, which is not healthy for the bowels and can cause unwelcome changes in the bowel if used for many years.

Herbal help: Laxatives – herbal or otherwise – are not a long-term solution to constipation but there are several herbs with mild purgative properties that can be used occasionally. Senna is the best known, but there are several others, including cascara, frangula, and yellow dock. They all contain special plant chemicals called anthraquinone glycosides, which have a laxative effect. Other herbs known for their ability to help relieve constipation include aloes, dandelion, liquorice, and rhubarb root. Ispaghula husk is an excellent natural bulking agent, which helps the body move waste food through the large intestine more easily. It should always be taken with lots of water.

Aromatherapy: Marjoram, rosemary and fennel oil may help; put a few drops into a base oil and gently rub onto the abdomen.

Homeopathy: There are several homeopathic remedies for various types of occasional constipation. These include lycopodeum, nux vomica, sepia, silicea, bryonia and alumina.

Further Information: National Digestive Diseases Information Clearinghouse, www.niddk.nih.gov/health/digest/pubs/const/const.htm and www.niddk.nih.gov/health/digest/pubs/whyconst/whyconst.htm For constipation in children, see Digestive Disorders Foundation, www.digestivedisorders.org.uk/Leaflets/adconsNEW.html