Five top tips to prevent Christmas constipation

1. Keep up the fluids

A simple one to start with, but not to be underestimated. There tends to be less of a focus around fluids and hydration as it gets colder, but it is just as important to keep hydrated in the winter as it is in the summer. This is especially important if you tend to increase alcohol over the festive period, as this dehydrates us.

Aim for 35mls of fluid per kg body weight, more if you’re exercising and more if you’re drinking alcohol!

2. Stay active

Keeping active can help to stimulate your gut muscles, helping food and stool move down and out of your gut. There is a tendency for exercise and time outdoors to decrease over the winter months, both of which are essential to prevent constipation and keep our microbiomes happy and diverse.

This can be helpful to preventing or reduce the afternoon slump after a big Christmas dinner! 

3. Watch those portions

Consuming a large meal results in a big pull of blood towards the gut to help you digest your food, resulting in a small reduction in blood flowing to the brain, resulting in sleepiness (hello Christmas afternoon snooze!).

Moderating portion sizes can also help prevent bloating, a common Christmas concern.

4. Top foods to add in for constipation relief

• Prunes/dates – begin with 5 per day, increasing after 1 week if needed.
• Flax/chia seeds – these form a gel in the gut, helping to soften the stool so it is easier to pass. Start with a teaspoon each day, building up as needed.
• High fructose/polyol foods – these are a type of FODMAP which draw water into the gut, acting like a natural laxative. Examples include sweet potatoes, avocado, mango and mushrooms.
• Oat-based products – this doesn’t have to be porridge, it could be oat-based biscuits an oat-bar or an oat-based cereal.

5. Consider 5-10 minutes of abdominal massage in the morning

Massaging your large intestine (colon) in the direction it naturally moves, can help the transit of stool through your gut. We see a natural increase in gut motility in the morning, so this is a great time of day to regularly integrate a massage. Here is a step-by-step guide to the perfect gut massage.