Do you need help to get things moving?
In an ideal world, you would consume 30 g of fibre and have around three bowel movements per day! But if you’re not managing this, you may need extra help to ease constipation.
Here are a couple of items we recommend you keep in your natural first aid cupboard:
Psyllium Husk is a soluble prebiotic fibre, made from the husks of the Plantago ovata plant’s seeds, which has been shown to relieve constipation. 1https://www.healthline.com/health/psyllium-health-benefits 2https://pubmed.ncbi.nlm.nih.gov/26371734/
How does Psyllium husk help with constipation?
When combined with water in the large intestine, Psyllium husk swells, producing softer and bulkier stools. This speeds up and eases the passage of stools through the digestive tract, increasing the frequency of bowel movements. 3https://patient.info/medicine/psyllium-husk-for-constipation-equate-konsyl-metamucil-reguloid#nav-4
Where can you buy it?
Psyllium husk is readily available in health food shops, large chemists, and supermarkets. Supplements come in the form of a capsule, powder, or liquid.
How do you take it?
Add 5 g of psyllium husk powder to 200 ml of water and leave in the fridge overnight. Drink the mixture the next morning. Follow with another 200ml glass of water.
If you’re taking it as a capsule, follow the manufacturer’s guidelines.
Psyllium works by absorbing water in the gut so remember to keep hydrated throughout the day!
It may take a few days before you feel the full benefit of taking psyllium husk.
Remember to drink plenty of water alongside fibre and if you are currently on a low-fibre diet, introduce fibre slowly to avoid digestive upset such as flatulence and bloating.
Who shouldn’t use Psyllium husk?
For children and pregnant women – seek advice from your GP.
If you’re concerned about changes in your bowel habits seek the advice of your healthcare provider.
Gut Cleanse Tea
CG Gut Cleanse Tea is great for constipation or a ‘gut detox’ – it contains dandelion, burdock, and yellow dock.
Like any cleanse, our Gut Cleanse Tea should be taken for a limited period as cleanses may deplete the system over time.
Cover 1 TBSP of herbs with 3 cups of freshly boiled water, lid, and steep for 15 minutes. Strain and drink one cup, three times daily. Tea can be reheated by adding more hot water.
You may repeat this process after a three-week break; do not take the Gut Cleanse more than twice a year.
For a delicious recipe to help relieve constipation, try our Baked Apple Crumble – apples are great for helping to soften stools because of their high pectin content. 4https://draxe.com/nutrition/pectin/
For more natural first aid ideas read our article, Winter first aid for coughs.
Feel free to contact one of our Nutritional Therapists via live chat, 8 am to 8 pm on weekdays for bespoke advice on gut wellness!