Hello -
I've got a lot of constipation frustrations but this is number three.
I don't feel like eating anything at all when I'm constipated, because I don't want to make things even worse.
I know, this is counter-intuitive. You actually need to keep eating in order to help resolve constipation. The very act of eating, in and of itself, triggers your gastrocolic reflex, which in turn signals your colon to start contracting.
The rhythmic waves of contractions - called peristalsis - are necessary to produce regular bowel movements. If you simply stop eating, your bowel will lose its signals to contract, and constipation will worsen.
What's most helpful is to eat small amounts frequently, making sure that you safely incorporate insoluble fiber foods. Try to keep to a regular schedule of light meals and snacks, so your body becomes accustomed to (and expects) food at predictable times. This will help get your gut in tune with a regular schedule of elimination as well.
As an aside, making sure that you're also on a consistent bedtime/wakeup routine will also help constipation. Your gut normally "wakes up" with you, and peristalsis increases shortly after you get out of bed and start moving around in the morning.
Keeping to a set schedule of sleep (and getting enough of it!), plus following the same wakeup time every morning, will help your gut stay in a properly functioning pattern. With IBS, you're waging a daily battle against bowel dysmotility, so your goal is try and give everything that influences bowel function - diet, stress, sleep, water, exercise - a gentle but persistent nudge towards regularity, in every sense of the word.
You are not alone.
P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.
If you're viewing Heather's IBS blog news on a website and would like it in your inbox, join for free and get a printable IBS diet cheat sheet!
To taming your tummy,
Heather
Heather Van Vorous
Over 40 years dealing with IBS
Get full help for IBS here
You can change your email below or unsubscribe completely from my emails.
If you do, I won't be able to send you any updates, complimentary information on dealing with IBS, special deals, and much more.
If you have any issues, please reply to this email and let me know.
I'm here for you. =)
I've got a lot of constipation frustrations but this is number three.
I don't feel like eating anything at all when I'm constipated, because I don't want to make things even worse.
I know, this is counter-intuitive. You actually need to keep eating in order to help resolve constipation. The very act of eating, in and of itself, triggers your gastrocolic reflex, which in turn signals your colon to start contracting.
The rhythmic waves of contractions - called peristalsis - are necessary to produce regular bowel movements. If you simply stop eating, your bowel will lose its signals to contract, and constipation will worsen.
What's most helpful is to eat small amounts frequently, making sure that you safely incorporate insoluble fiber foods. Try to keep to a regular schedule of light meals and snacks, so your body becomes accustomed to (and expects) food at predictable times. This will help get your gut in tune with a regular schedule of elimination as well.
As an aside, making sure that you're also on a consistent bedtime/wakeup routine will also help constipation. Your gut normally "wakes up" with you, and peristalsis increases shortly after you get out of bed and start moving around in the morning.
Keeping to a set schedule of sleep (and getting enough of it!), plus following the same wakeup time every morning, will help your gut stay in a properly functioning pattern. With IBS, you're waging a daily battle against bowel dysmotility, so your goal is try and give everything that influences bowel function - diet, stress, sleep, water, exercise - a gentle but persistent nudge towards regularity, in every sense of the word.
You are not alone.
P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly. I am overwhelmed with emails but I try to answer everyone. If you need immediate help please join my private IBS coaching.
If you're viewing Heather's IBS blog news on a website and would like it in your inbox, join for free and get a printable IBS diet cheat sheet!
To taming your tummy,
Heather
Heather Van Vorous
Over 40 years dealing with IBS
Get full help for IBS here
You can change your email below or unsubscribe completely from my emails.
If you do, I won't be able to send you any updates, complimentary information on dealing with IBS, special deals, and much more.
If you have any issues, please reply to this email and let me know.
I'm here for you. =)
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