Is your anxiety causing you really debilitation constipation? Here are 5 quick fixes to improve your anxiety constipation with simple add-ons to your diet.
There has been increasing research on the area of the gut-brain axis which means that our brains are linked to our gut! Do you ever feel that feeling when you are so stressed that you don’t feel like eating at all? Or the butterflies in your stomach when you’re nervous? Or when you can actually get physically sick from stress?
1. Adding 1 tablespoon of Linseeds/flaxseeds
Add 1 tablespoon of linseeds to your meals or oats – either ground or whole. Then drink water together with the linseeds to form a gel to push whatever is having a hard time getting out! Foods high in fibre absorb water like a sponge so it is very important to drink water whilst eating fibre. Did you know that eating foods high in fibre without water can actually Cause constipation?
Linseeds are a great source of fibre and can help form a gel when added with water which can help keep the movement in your gut going! Most common constipation supplements are mainly psyllium husk which is a source of fibre!
2. Going for a Walk
Staying sedentary can cause constipation! When you get your body moving, then you get your gut moving! So gentle exercise – even if it simply just talking a walk around the block may improve constipation. You can think of our gut like a factory and we need to get some cogs working for the whole factory to work!
3. Drink More Water
Drinking water can also help with constipation! It can help flush whatever is in your gut – With added fibre, which will form a gel, can definitely really help with flushing whatever is in your gut and keep things moving!
Never underestimate the benefits of drinking water! Aim to have at least 1.5-2 litres of water a day as these can definitely help anxiety constipation
4. Gradually increase fibre intake
We mentioned linseeds earlier as they are a great source of fibre but we should also note that fibre comes from other sources such as fruits, vegetables, and wholegrains (such asbrown bread, brown rice, brown pasta, beans and pulses, fruits, and vegetables). Fruits, vegetables, and wholegrains are a rich source of fibre which can add bulk to your stools and greatly improve your constipation.
If you’re going for foods that contain skin such as potatoes or apples, make sure you include the skin as they are also added sources of fibre to your diet.
It is also important to note that you should avoid just having so much fibre in one go.If you did not previously have much fibre in your diet, then slowly increase your fibre intake as this may lead to bloating, very uncomfortable wind and abdominal discomfort due to the gasses produced by the fermentation of fibre by our gut bacteria.
5. Wind down and relax
Finally, since anxiety constipation can be caused by stress, it is also important to have ways to manage stress – whether it is simply listening to your favourite songs, reading a book, putting on essential oils, practicing mindfulness, a puzzle – anything as long as it helps you wind down!
Anxiety constipation can really affect your quality of life as it can be so uncomfortable and worrying. But there are simple ways to improve your constipation:
- Add a tablespoon of linseeds to your diet daily (take water with this)
- Go for a walk
- Drink more water
- Gradually increase fibre intake from sources such as wholegrains (brown bread, brown rice, brown pasta, beans and pulses, fruits, and vegetables)
- Wind down and relax
Make sure you share this article to inform other people who are secretly struggling with anxiety constipation!
Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?
Watch the FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges
Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.