Encouraging frequency of going to the loo and not rely on laxatives

[Flossiefoo]

Since menopause started 6yrs ago my metabolism has increasingly got slower and slower. I eat pretty healthily, fruit and veg every day and I try to drink water throughout the day. Very rarely eat anything processed and I am on the go all day.

My sleep is poor and I do suffer with anxiety during the night.

I have started taking a good gut fibre powder which has helped a little bit but I start to feel really bloated and bleurgh if I don't 'go' for a day or two. I don't want to rely on laxatives as such but just wondered how others cope and what you've found helped ? Is there such a thing as a 'healthy' encourager ??

What's in your good gut fibre powder? I was going to recommend inulin which is a soluble fibre usually made from chicory, but that's probably what you're already taking.

Fruit juice. Ive avoided it for years because of the calories but a large glass of orange juice (real not concentrate) gets me going.

I take a pint of water to bed and drink it on waking - to good effect.
Also use foods that my gut doesn’t particularly like - beetroot, pears, that sort of thing.

At least 2 litres of water a day - get a 500ml bottle and make sure you refill x 3.

Healthy gut bacteria - I take biokult
www.amazon.co.uk/Bio-Kult-Advanced-Multi-Strain-Capsules-240-Count/dp/B071RG4KQN/ref=mp_s_a_1_4?dchild=1&keywords=biokult+advanced+multi+strain+formula&sprefix=biokukt&tag=mumsnetforu03-21&qid=1619393317&sr=8-4

which has made a big difference to having a bm every day.

Strong cup of tea/coffee in the morning helps gets things moving too!

How much fibre are you eating from fruit, veg and wholefood grains? You may not be getting as much as you think.
eg porridge oats, wholemeal bread, lentils, chick peas, beans, 2 pieces fruit, (prunes are good) , 3 veg, (carrots, broccoli, cabbage, peas, beans) baked beans, etc.

The recommended amount for women is around 25 grams. There are several guides/ images online on this so you can add up what you eat!

Exercise is also important- at least 30 mins of daily walking (not pottering about the house or office- actually walking non-stop for half an hour or more.)

As PPs have said you also need enough fluid to bulk up all of the above and help it to come out :)

This might help

www.healthline.com/health/food-nutrition/how-much-fiber-per-day

There is also an online calculator by Omni where you add your age/height/ weight etc and it shows how much fibre you need a day. Mine was 28 gms.

All bran is my saviour - I chuck a good handful into a smoothie every other day and it keeps things moving very nicely. I find I need the bulk fibre.

Also, gentle running. Combined with the above I find this very effective indeed.

Kimchi might well keep things moving. My husband has fallen in love with it.

A big bowl of allbran everyday sorts me out. Sometimes with chopped prunes and up your water intake. I drink 4 pints of water a day.

@Spodge

Kimchi might well keep things moving. My husband has fallen in love with it.

I love kimchi, but I can only eat it rarely as my gut gurgles like faulty plumbing for a couple of days afterwards. I don't find that it makes me poo any more than regular cabbage would though.

I have had real problems with constipation all my life and tried all kinds of laxatives like fibogel etc but the one natural thing that makes me go ever day is prune juice ...just half a glass and few hours later I go ! My intestines rumble a bit but it is worth it !