I have written before about constipation tips and being blocked up when you are following a healthy eating diet like Slimming World as it is always a popular subject!
No one wants to be unable to poo do they, it is uncomfortable and makes you weigh heavier on the scales. Here are some tips to help you out!
Remember I am not a doctor and if you are concerned you should be seeing one! These are just suggestions from me!
Reasons you may get constipated on Slimming World?
While a healthy diet is generally good for your digestion and can help prevent constipation, it’s possible to experience constipation even when you’re eating properly. Here are some reasons why your healthy diet may be causing constipation, and what you can do about it.
Lack of Fibre
Fibre is essential for regular bowel movements, and a diet that’s low in fibre can result in constipation. While a healthy diet often includes plenty of fibre, it’s possible that you’re not getting enough of it.
If you’re not a big fan of fruits, vegetables, nuts, and whole grains, you may need to be more deliberate about adding high-fiber foods to your meals.
Try incorporating more fibre-rich foods, like chia seeds, flaxseeds, lentils, and squash, into your diet.
Dehydration
One of the most common causes of constipation is dehydration. While drinking water is, of course, important, it’s not always enough to keep you hydrated.
If you’re eating a lot of fibre, it’s important to drink plenty of water as well. In addition, caffeine and alcohol can dehydrate you, leading to constipation. Try to limit your consumption of these beverages.
Lack of Probiotics
Probiotics are essential for a healthy gut, and they can be found in foods such as yoghurt, kefir, and miso. If your diet lacks these probiotic-rich foods, you may be more likely to experience constipation. Consider incorporating more fermented foods into your meals, or take a probiotic supplement.
Too Much Protein
While protein is important for building muscle and staying full, too much protein can actually hinder digestion. Have you increased your protein intake when starting Slimming World?
If you’re following a high-protein diet, you may want to consider cutting back on meat and incorporating more plant-based sources of protein, like beans, lentils, and tofu.
Lack of Exercise
Without regular exercise, your digestion can slow down and become sluggish. While a healthy diet is important, it’s also important to get enough exercise to keep your digestive system functioning properly.
Consider going for a walk after meals, or incorporating more physical activity into your daily routine.
If you’re experiencing constipation on a healthy diet, it’s important to identify the cause and make changes to your diet and lifestyle to improve your digestion.
By incorporating more fibre, staying hydrated, consuming probiotics, balancing your protein intake, and getting enough exercise, you can ensure that your body stays regular and healthy. Here are some other tips you might like to try.
Unofficial Slimming World constipation tips to try
If you are eating a healthy diet and are still struggling with constipation, then these tips may help before reaching for the laxatives!
Lemon juice
Add some freshly squeezed lemon or a few slices of fresh lemon to your water and drink plenty.
Prunes or raisins
If you don’t mind eating something which is synned on Slimming World then raisins or prunes can often get things moving!
Toilet position
When you sit on the toilet raise your knees. This helps gravity to get things moving.
Peppermint Tea
Peppermint tea can help get things moving, it is also a cheap easy thing to try!
Tummy Massage
Rub the tummy in a clockwise direction. This probably sounds bizarre but it is recommended for babies with wind and can help greatly.
Eat melon
Eat a whole melon – not skin or seeds. The extra fluid in a melon can make a big difference. Why not have this spiced melon medley instead of a different dessert?
A warm bath
A warm bath can help ease the pain of constipation but also loosen things up a little.
Eat more fruit and vegetables
Increasing the amount of fruit and vegetables in your diet is something doctors suggest and this is because they have high fibre and naturally should help you get moving!
Reduce your carbs
Decrease the number of carbohydrates you eat as these often can block you up.
Exercise more
Exercising more keeps your metabolism going and the more physical your body is the more likely it is to push things through so to speak.
If you worry about exercising because of your weight then I have some great exercises for overweight people and also treadmills and exercise bikes with high-weight capacity guides to help you find the perfect equipment.
Don’t forget to check out my exercise for weight loss guides for lots of different workouts, ideas and tips.
Drink more – one of my best unofficial Slimming World constipation tips
Drink more fluids but not tea, coffee or alcohol, they don’t count! Water is so important for our health.
Eat high-fibre foods
Eating higher-fibre foods helps keep your digestive system moving. These don’t just need to be your healthy extra b choices but also can be things like fruit and veg, nuts and seeds and much more.
Change what you are eating
Changing the fibre you are eating for different fibre options can really help. If you follow Slimming World try a different healthy extra b choice.
High bran content helps as do oats! Don’t forget our body can easily get bored and used to the same foods so a change can get things moving again.
Kiwi fruits
Eat kiwi fruits with the skin on. I know it sounds odd but the fibre in the skin can really help get things moving.
You can chop it up and mix it in a fruit salad and probably barely notice the skin.
Eat foods with a high water content
Eating lots of foods with a high water content eg. cucumber, melon, and courgettes can really help to get things moving.
Many constipation relief medications work by encouraging your body to talk more water into the bowels so if you can do this through your diet and without medication it can make all the difference.
Ginger tea
Ginger tea is really good for helping your digestive system. If you like it then adding it to your diet shouldn’t be too hard and could make a difference.
Eating apples
Apples, particularly their skins can help you stay regular, an apple a day keeps the doctor away, in this case, may be true. Give them a try and see if they help you.
Flax seeds
Flax seeds or flaxseed oil can help as can other oils but don’t use this as an excuse to get a takeaway that won’t help!
Flax seeds are synned on Slimming World but you can have them as a healthy extra b choice and of course, if it helps get you moving it may be worth a try.
Can you use these Slimming World constipation tips for other diets
If you are following another diet such as Second Nature or Noom there is no reason these tips wouldn’t help you too.
Did these Slimming World constipation tips help?
Make sure to consult with your doctor if you experience chronic constipation, as it may be a sign of a more serious health condition.
Don’t forget whatever you do if you are concerned or see blood in your poo then the internet is not where you should be looking for answers, go to the GP or out-of-hours health centre.
NHS advice on constipation.
Have these Slimming World constipation tips helped? Let me know in the comments below.
