6 Tips to Relieve Constipation: Nutritionist

Anyone who has experienced constipation knows the discomfort it can cause. In hopes of swiftly resolving this matter, people may resort to using prescribed or over-the-counter enzymes and probiotics. However, nutritionists say these remedies fail to cultivate the intestinal bacteria required to induce natural bowel movements. They do not address the root causes of constipation.

Naturally occurring 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, decomposition, and the excretion of ingested food.

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

When 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 said, it is normal that bowel movements may occur three times a day or once every three days.

According to Liao, when constipation disrupts a person’s regular bowel movements, the 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 incapable of stimulating intestinal peristalsis, which is how the body’s nerves automatically activate muscles that help move food into the digestive process through to excretion.

If a constipated person is fortunate to experience a successful bowel movement after ingesting enzymes, Liao says this was probably caused by the additives of stimulating substances, such as senna, magnesium oxide, or other laxatives known to promote gastrointestinal mobility.

Liao emphasized that it takes time to naturally cultivate the beneficial bacteria in the intestines. While 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. More reliable in the long run, she said, is to ensure your diet includes sufficient fiber and water.

According to Liao, most instances of constipation occur habitually due to poor diet and 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 daily.
3. Ingest appropriate fats to help lubricate the intestines.
4. Engage in regular exercise and abdominal massages to help intestinal peristalsis.
5. Supplement as necessary with foods rich in probiotics and vitamin B1.
6. Develop the habit of going to the bathroom when you need to without delays.

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

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