Beat constipation

Find out about the herbs that can help to get things moving

A low fibre diet, lack of fruit and veg and not enough exercise are common causes of constipation. If you are desk bound for example or don’t exercise enough, the muscles in your gut walls that keep things moving start to lose tone and elasticity. Stress and a too busy lifestyle can also result in constipation.

Regular exercise and a diet, which includes plenty of fibre and fluids, are vital for a healthy digestive system and should keep bowel movements healthy. You also need to drink plenty of water otherwise there won’t be enough fluid to add softness and bulk to stools and they end up hard and dry and difficult to pass.

However, sometimes despite following a healthy diet and drinking plenty of water, your body may need some help. And this is where herbal remedies can be very effective.

LINSEED - An excellent bulk laxative, linseed is a popular remedy for constipation. Soak one tablespoon of seeds in at least five times its volume of warm water. Leave to soak for a few hours before drinking, preferably with an extra glass of water.

SENNA - With its strong laxative action, senna can work wonders. It is best to take it in the evening as it usually takes around seven to eight hours to have an effect. It can also cause griping so it is advisable to combine it with a calming herb such as camomile, fennel or ginger. You shouldn’t take senna for more than two weeks at a time.

PSYLLIUM SEEDS - Psyllium is a great for constipation as it is very gentle on the digestive tract.  Aim to take one teaspoon of seeds mixed with a glass of water once a day.

DANDELION TEA - Dandelion is thought to help stimulate the liver and improve over all digestion, which in turn can help constipation. Drink one or two cups of dandelion tea a day.

CAMOMILE - If your constipation is stress-related, a gentle herbal relaxant such as camomile can help to ease things up.

You should see your doctor if:

•  you are constipated for more than two weeks
•  you notice a sudden change in your bowel habits
•  you also have a fever or abdominal pain
•  you notice blood in your stool
•  constipation develops into vomiting or diarrhoea

To get more fibre…..SWAP:

•  white bread for wholemeal
•  mash for jacket potatoes
•  cornflakes for porridge 
•  coffee for dandelion tea