Chia is super high in soluble fibre, which is the type of fibre that helps with IBS symptoms. Soluble fibre is not absorbed into the body, instead
it becomes part of the stool and transports waste products out of the body and down the toilet. As the soluble fibre moves through the gut it acts like a sponge soaking up liquid and making the stool bigger and softer. If your struggling with constipation this is good because big and soft is easier to pass than small in hard. Luckily Chia also doesn’t tend to irritate the lining of the gut on its way through like other fibres or FODMAPs can.
Why not try a raspberry chia pot for breakfast, a snack or dessert?
Carrots are also packed with soluble fibre, so help to bulk the stool and improve transit time. They are also listed as an eat freely fruit on the Monash FODMAP app. As an extra bonus snacking on carrots and PB is a low FODMAP way to get in your 5 a day!
Eating 2 green Kiwifruit per day helps with constipation by making
stools bulkier, softer and easier to pass. Studies have shown that people are more satisfied with their stools (what’s not to like about that!) and are even able to decrease their use of laxatives without any negative side effects. The fibre in kiwi fruit is thought to have particularly high water holding capability’s causing stools to become bigger and softer. In addition, animal studies have shown that an enzyme that kiwifruit contains (Actinidin) may help to promote contractions along the
digestive tract increasing the speed that matter passes through
resulting in more frequent stools.
So why not add two kiwifruit to your cereal or smoothie?
Official medical guidelines (NICE guidelines) recommend trailing flax seeds as a first-line remedy for constipation. Flaxseeds are low FODMAP and just 1 tbsp contains nearly 3g of fibre as well as antioxidants and omega 3 fatty acids. Like chia, the fibre in flax seeds soaks up liquid in the gut making stools bigger and softer and easier to pass. Flaxseeds are great sprinkled on oats, a salad, in a smoothie or even in a sourdough bread.
If constipation is new for you since being on a low FODMAP diet, moving to the challenge phase may be the answer. One of the reasons that FODMAPs cause loose bowels is that they attract water into the gut. If you attract too much water into the gut it can speed up the rate at which matter moves through and cause loose stools. Limiting fodmaps means less water in the gut and slower moving stools. This can go too far and end up drying out the gut a bit too much causing the opposite issue, constipation. If this is you, moving to the challenge phase can help you find the balance between enough FODMAPs to keep things moving but not so much that things move too quickly.
If you have tried some of these ideas and not had great results, book an individual appointment for tailored advice in person in Melbourne or internationally via Skype. Get personalised advice to manage your gut so you too can live a normal life.Share: