Constipation can be a side effect of quitting sugar. Constipation occurs when stools move too slowly through the large intestine, which can lead to bloating and general discomfort.
A high fibre diet can help to ease constipation and as our meal plans are loaded with fibrous vegetables, this will often offset the effects of quitting sugar on your digestion.
If you do experience constipation on your journey to quitting sugar, we recommend the following:
- Stay hydrated and drink plenty of water each day. Fibre needs water to pass through your intestines with ease, so we recommend at least 2 or 3 litres a day.
- Eat plenty of soluble fibre. Soluble fibre is your friend because it makes your stools softer and easier to pass. Great sources of soluble fibre are things like starchy veg (think sweet potato and parsnip), beans, legumes, oats, chia, slippery elm and psyllium.
- Avoid processed foods and sugar (of course!). Sugar can feed the bad bacteria in your gut and cause digestive problems.
- Try chamomile or dandelion root tea which has a gentle laxative effective. If this doesn't appeal to you, try a wedge of lemon in hot water, which stimulates the muscles in the intestinal walls.
- Exercise - get moving to keep things moving.
- Reduce your consumption of nuts. It's no secret we love nuts and they're super nutritious, but they also contain phytic acid and can be hard to digest.
- Introduce some fermented foods to your meals. Things like sauerkraut, kimchi and kombucha can improve your gut health and aid digestion.
- Introduce one tablespoon of apple cider vinegar in a glass of warm water to your daily routine. Have it in the morning or before meals to help stimulate digestion.
- Eat your meals slowly and make sure you're enjoying each mouthful! Chewing your food will coat your food in enzymes and make it easier for your gut to break down.
If you're feeling really unwell and out of sorts, make sure you visit your preferred medical professional. Constipation should pass within a few days and if you're not finding any relief, it's important to get it checked out.
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