be_ixf;ym_201906 d_18; ct_100
Relief for people with constipation and bloating

Constipation, Bloating, and Fibre

The Ultimate Guide from Webber Naturals

Is constipation dangerous? Why does bloating happen? And how regular is regular? Webber Naturals is here to help break down all of your hard questions about constipation and bloating with the Webber Naturals’ Ultimate Guide to Constipation and Bloating.

Learn exercises and tips to relieve constipation and reduce bloating, and fill up on easy-to-digest factoids – like the 3 surprising non-food causes of bloating and excess gas. Lastly, find out what role fibre plays in your health and discover the benefits of fibre supplements.

What Causes Constipation?

Here are 4 Common Culprits

1. Not Enough Fibre

We need fibre to move food and waste through the intestines. Too little fibre can cause constipation and slow digestive transit time.

2. Not Enough Water

Dehydration can make your stools hard and dry, which makes it harder to eliminate food waste.

3. Medications and Supplements

Some medications (such as opioids) and supplements can slow digestive transit time, which can lead to constipation and abdominal discomfort.

4. Not Enough Exercise

Physical activity helps keep things moving in your digestive tract, reducing the likelihood of constipation. Exercise is also great for stress management and overall health.

Given the scope of the journey through the digestive tract, it’s not surprising that many things can go awry. This can lead to a range of digestive issues, including conditions such as irritable bowel syndrome (IBS). There can be many and varied causes of digestive disorders including dehydration, not getting enough of the right type of fibre, and not getting enough exercise.

The Right Fibre 4 IBS Intestinal Discomfort Low-FODMAP

Choose The Right Fibre for Constipation

The Right Fibre 4 is a unique, low-FODMAP, soluble dietary fibre. It is a true regulating fibre that is clinically proven to relieve constipation, diarrhea, gas and bloating. It dissolves rapidly and mixes clear with no grit. The Right Fibre 4 is perfect for people with IBS because it’s low FODMAP certified by Monash University. Available now at your favourite pharmacy or grocer.

Is Constipation Dangerous?

Constipation typically resolves without serious consequences for health. However, once nutrients are removed from food, the waste needs to be eliminated quickly to avoid toxins building up in the bowel. The longer food waste stays in the system, the more likely it is that toxins will be absorbed into the bloodstream from the colon. In some cases, constipation can lead to serious health issues. If constipation persists or worsens, seek medical advice from a qualified health care practitioner.

How Often Should a Person Poop?

There is no rule for how many times a day you should have a bowel movement, but at least once a day is generally considered ideal. That’s because daily bowel movements help eliminate waste in a timely manner. Everybody is different, though! The most important thing is regularity, as any change in pattern could indicate digestive troubles. Some people pass stool one to three times a day, while some people only have a bowel movement every other day. If you have fewer than three bowel movements a week, it’s likely that you’re constipated.

Tips to Relieve Constipation

Foam Rolling Exercises

Your organs are designed to move! Here are two digestion-friendly exercises you can try to keep things rolling.

Massage Techniques

These massage techniques help relieve constipation because they are designed with the anatomy of the large intestine in mind. Who knew, right?

What Causes Bloating?

Here’s Why Gas Occurs

The production of gas and some resulting flatulence is a normal part of the digestive process. It is a by-product of the breakdown of undigested food waste by bacteria in the large intestine. Intestinal gas also results from swallowing air when we eat and drink – especially when we talk while eating or eat too quickly.
When gas is excessive, it can indicate an unfriendly reaction to something in your digestive tract or difficulty digesting certain foods, such as complex carbohydrates and cellulose. Since every person has a unique make-up of bacteria in their gut, foods that cause excess gas production in one person may not be a problem for another. Gas can be partially absorbed in the small intestine or eliminated through burping or flatulence.

3 Surprising Sources of Gas and Bloating:

Chewing Gum

Smoking

Loose-Fitting
Dentures

Constipation Bloating and Gas - Tips to Reduce Gas and Bloating

7 Tips to Reduce Gas and Bloating

Bloating can result in uncomfortable abdominal distension and is caused by gas, water retention, infection, and other digestive concerns. Try these 7 useful tips to beat the bloat and reduce excess gas.

1. Eat and drink more slowly.

Slowing down can reduce how much air you swallow while eating. It also helps support better digestion and appetite management. Eating smaller meals can also help.

2. Pay attention to food allergies and sensitivities.

Avoiding foods to which your body is hypersensitive can help reduce the production of excess gas and other uncomfortable symptoms. For example, you may consider a low-FODMAP diet.

3. Exercise regularly.

Regular physical activity keeps the digestive system moving and can help prevent water retention and the build-up of excess gas.

4. Eat less salt, drink more water.

Too much sodium can cause you to retain water. It’s important to stay hydrated throughout the day.

5. Examine your medications.

Some over-the-counter and prescribed medications can lead to water retention. Talk to your physician before making changes to prescribed medication regimens.

6. Include fermented foods and a daily probiotic.

A good balance of beneficial bacteria in the gut can help prevent excess gas production and improve digestion. Fermented foods can include kefir, sauerkraut, and kombucha.

7. Increase your low-FODMAP fibre intake.

Gradually increase dietary fibre from low-FODMAP foods to avoid excess gas. The Right Fibre 4™ is a great way to increase fibre without increasing gas production.

Choose the Right Fibre for Gas & Bloating

The Right Fibre 4 is a unique, low-FODMAP, soluble dietary fibre. It is a true regulating fibre that is clinically proven to relieve constipation, diarrhea, gas and bloating. It dissolves rapidly and mixes clear with no grit. The Right Fibre 4 is perfect for people with IBS because it’s low FODMAP certified by Monash University. Available now at your favourite pharmacy or grocer.

A Unique Probiotic Clinically Proven to Reduce IBS Symptoms

Probiotic IBS Support from Webber Naturals is a unique multi-strain formula that’s clinically proven to help reduce symptoms of IBS. The lactobacilli strains in this formula are backed by 26 clinical studies. Each vegetarian capsule provides 7 billion active cells composed of proprietary lactobacillus, bacillus, and enterococcus strains to restore and maintain the intestinal microbiota, and support gastrointestinal health. No refrigeration required.

What is Fibre?

Fibre is a non-nutritive substance that is essential for digestive health. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves and ferments in the colon, producing gases and nutrients that support colon health. Soluble fibre helps lower cholesterol and control blood sugar, nourishes the bowel, and helps with the bowel’s immune system. In contrast, insoluble fibre cannot be broken down and absorbed, and instead provides bulk to the digestive tract. Insoluble fibre regulates food absorption, promotes bowel regularity and metabolism, and can help with constipation and hemorrhoids.

How Much Fibre Do You Need?

Best Sources of Fibre

Adults up to age 50 should aim to get 25–38 g of fibre every day. Adults over 50 should aim for 21–30 g daily. Following a low-FODMAP diet can help relieve symptoms of IBS but may make it difficult to meet your recommended daily fibre intake. There are numerous ways to incorporate more fibre in the diet, while avoiding high-FODMAP foods.

Some Low-FODMAP, Fibre-rich Foods Include:

  • Alfalfa sprouts
  • Almonds
  • Bamboo shoots
  • Banana
  • Bean sprouts
  • Bell peppers
  • Blueberries
  • Bok choy
  • Cantaloupe
  • Carrots
  • Cucumber
  • Eggplant
  • Grapes
  • Green beans
  • Honeydew melon
  • Kiwi
  • Oranges
  • Parsnips
  • Pumpkin seeds
  • Soy products including tofu, tempeh
  • Strawberries
  • Tomato
  • Turnips
  • Walnuts
  • Zucchini

Low-FODMAP Fibre Supplements

High-FODMAP fibres like inulin, psyllium, and bran, can trigger IBS symptoms. Replace them with a low-FODMAP fibre supplement like The Right Fibre 4.

What People Are Saying About The Right Fibre 4:

Jennifer Hogg

“For the past several years I’ve suffered with various, un-diagnosed, relatively mild, but bothersome stomach issues. My main go-to for feeling better was bismuth tablets and I would usually have to take them at least 2 times a week, sometimes more, for indigestion, upset stomach, nausea, etc. I tried Fibre 4 for one week and NEVER experienced my usual tummy troubles! I’ve now been taking it for almost 3 weeks and I’m still free of the problems I had regularly prior to trying this out. I highly recommend this product for other people, I’m so glad I took a chance on it!”

Celestino Canto

    

“This is the best product I have ever used!”

Celestino Canto

I was less bloated and my bowel movements were not as urgent! I felt better using this and will continue!

Wendy Brazeau

I loved that it helped with some of the bloating and cramping…I would definitely purchase this product but think that I would prefer the unflavoured.

Denise D’Eon

I loved the nice light orange flavour and how quickly and completely it mixed together.The Fibre 4 has really helped me with my with gas, bloating, and cramps associated with these symptoms. My stomach has felt slimmer and not as bloated as before. Fibre 4 has helped in keeping me regular. Great product. I will definitely be buying more in the future. Thank you.

A Low-FODMAP Fibre to Address Constipation, Gas, and Bloating

The Right Fibre 4 is a unique, low-FODMAP, soluble dietary fibre. It is a true regulating fibre that is clinically proven to relieve constipation, diarrhea, gas and bloating in people with IBS. It dissolves rapidly and mixes clear with no grit. The Right Fibre 4 is low-FODMAP certified by Monash University. Available now at your favourite pharmacy or grocer.

Monash University Low FODMAP Certified trademarks used under license in Canada by WN Pharmaceuticals Ltd. One serving of this product can assist with following the Monash University Low FODMAP diet™. A strict low-FODMAP diet should not be commenced without supervision from a health care practitioner.

Read Our Other Ultimate Guides:

The Ultimate Guide to IBS and the Low FODMAP Diet

We know that abdominal discomfort, a bloated belly, and bowel irregularity can be gut-wrenchingly embarrassing and uncomfortable. But IBS symptoms do not have to control your life! Read More

The Ultimate Guide to Better Sleep

If you find yourself chasing a good night’s sleep, night after night, and suffering from sleep deprivation, you are not alone. A majority of Canadian adults, approximately 60%, are sleep deprived, averaging 6.9 hours of sleep a night although experts recommend 7–9 hours.  Read More

Sign up for the FREE Webber Naturals® Newsletter for exclusive health tips and more awesome content!