How to Fix Bloating, Constipation or Diarrhea

00:00:00 Hi and welcome to the third video in this series on gut health and fertility. My name is Katrine and I'm an expert in gut and digestive disorders. In this video we will be focusing on three of the most common digestive symptoms that I see in my clients and that is bloating, constipation and diarrhea. These symptoms can be very uncomfortable and they can even also affect the These symptoms can be very uncomfortable and they can even also affect the quality of life.

00:00:32 But they can also be indicators of underlying gut health issues that may also impact your fertility. But by understanding the causes and finding effective ways to manage these symptoms, then you can improve your overall gut health and also enhance your reproductive health. So let's dive into it.

00:00:58 So to effectively address bloating, constipation and diarrhea, it's important So to effectively address bloating, constipation and diarrhea, it's important to understand what causes these symptoms. Constipation occurs when the bowel movements become infrequent or they are difficult to pass. And some of the common causes include a low-fiber diet, dehydration, lack of

00:01:24 physical activity, certain medications, imbalances in the gut microbiota, also hormonal changes, certain medications, imbalances in the gut microbiota, also hormonal changes, food allergies or intolerances. If you are not going to the toilet when you need to but you are holding it back and then stress, anxiety and depression and other mental issues.

00:01:52 Bloating is the feeling of fullness or swelling in the abdomen. You might find it difficult to close your genes or maybe you even look pregnant You might find it difficult to close your genes or maybe you even look pregnant . This can be caused by overeating or eating too quickly. Production of excess gas in the gut from different foods. Doctors in your gut microbiota, hormonal changes including also endometriosis and PCOS, food

00:02:24 allergies or intolerances, constipation if you have a sensitive gut. allergies or intolerances, constipation if you have a sensitive gut. Also is stress, anxiety and depression but also conditions like irritable both syndrome or small intestinal bacterial overgrowth. Diarrhea is characterized by loose watery stools and can be caused by infections. But other common causes include food, allergies or intolerances, lack of

00:02:53 But other common causes include food, allergies or intolerances, lack of digestive components like digestive enzymes, infections or changes in gut microbiota, hormonal changes, certain medications, stress, anxiety and depression. And then diarrhea can also appear due to constipation because here some stool will pass very slowly and then the additional stool can only pass around it as a watery

00:03:26 very slowly and then the additional stool can only pass around it as a watery stool. Then it can also be due to eating more fibres than what your body are able to digest and then again conditions like IBS, Crohn's disease or ulcerative colitis. Eating constipation and diarrhea are not isolated issues but they are actually closely connected to the overall health of your gut and they are often a symptom of an underlying

00:03:58 to the overall health of your gut and they are often a symptom of an underlying problem. So a healthy gut has a balanced microbiome, an efficient digestion and regular bowel movements but when your gut health is compromised it can lead to symptoms like bloating constipation and diarrhea. For instance an imbalance in the gut microbiome can cause some of these

00:04:28 digestive issues. digestive issues. Overgrowth of harmful bacteria or bacteria that are located at the wrong place in the digestive tract can lead to an excessive gas production and bloating. And similarly a pure gut motility or an overly sensitive gut can lead to both constipation diarrhea or bloating.

00:04:56 But by addressing the root causes of these symptoms maybe by improving gut But by addressing the root causes of these symptoms maybe by improving gut health you can find lasting relief and also improve your overall well-being in the end. So let's start with some practical tips to relieve constipation. You can try to increase your fiber intake like including more fruits, vegetables, whole grains, nuts and legumes in your diet.

00:05:29 These fibers will add bulk to the stool and help it to pass more easily through These fibers will add bulk to the stool and help it to pass more easily through your digestive tract. And you might need to increase your fiber intake gradually as a sudden increase can cause or worsen your constipation. You can try to eat two kiwis per day.

00:05:51 It is high in fibers and studies show that it has a very good effect on const ipation. Then you can try to eat more bitter foods like arugula, radish, cabbage, artych Then you can try to eat more bitter foods like arugula, radish, cabbage, artych oke and well walnuts and then try to get more ginger. It can either be through your food or you can also drink it as a tea. Then remember to stay hydrated.

00:06:23 Thinking enough water helps soften the stool and promotes a regular bowel Thinking enough water helps soften the stool and promotes a regular bowel movement. Exercise regularly, physical activity stimulates intestinal contractions and this will help to move stool through your digestive tract. Then you can try some deep breathing before eating. So try to sit down and breathe deeply for two minutes before you start eating.

00:06:56 Then I will also recommend you to establish a routine. Then I will also recommend you to establish a routine. So try to go to the bathroom at the same time each day. Ideally after meals when the colon is most active. Don't skip meals and then it can also be a good idea to eat at the same regular times every day. Your digestion likes routines and this will strengthen your digestive fire.

00:07:27 And finally don't ignore the urge. And finally don't ignore the urge. So go to the bathroom when you feel the urge to have a bowel movement. Delaying it can lead to constipation. Then there are also some practical tips to reduce bloating. So first of all eat slowly because eating too quickly and not chewing your food well enough will challenge your digestive process.

00:07:54 And then it can also cause you to swallow some air and this can all lead to blo And then it can also cause you to swallow some air and this can all lead to blo ating. So take your time, chew your food well and to an apple sauce consistency. Try to get carbonated drinks because these drinks contain gas that can be trapped in your stomach and this can cause bloating. Try to identify food triggers and some common triggers could be gluten, lactose

00:08:28 , from berry, beans, garlic, onion, fatty foods, artificial sweeteners, also cruciferous beans, garlic, onion, fatty foods, artificial sweeteners, also cruciferous vegetables or maybe even just raw vegetables in general. So you could try to see if you feel better, if you cook your vegetables than eating the raw.

00:08:50 I will recommend you to try to keep a food diary. This will help you to identify and avoid foods that trigger your bloating. This will help you to identify and avoid foods that trigger your bloating. Then increase your fiber intake gradually because while fiber is important a sudden increase can cause bloating. So gradually increase your fiber intake to allow your digestive system to adjust.

00:09:19 Again, exercise regularly. Physical activity helps getting gas out of your gut. Try not to eat heavy meals and do not eat all the time. Try not to eat heavy meals and do not eat all the time. So this means you should not eat until you are completely full but eat until you are approximately 80% full and do not eat all the time but try to have regular meals and some hours between

00:09:50 your meals as well. Again, mindfulness is also important so try some meditation, yin yoga, yoganit ra, chigong, ra, chigong, breathing exercises and so on. And finally stay hydrated. So drinking enough water helps maintain a healthy digestion and reduce bloating .

00:10:14 You can also try pebamenti but remember to drink away from your meals and not while eating as this dilutes your digestive flutes so your stomach acid, your digestive enzymes and so on. on. And finally let's talk about how to manage diarrhea. So here it's also very very important to stay hydrated.

00:10:39 So drink enough flutes such as water, bone breaths and electrolytes and avoid coughing and alcohol. Then also avoid food triggers that could be dairy products, fatty foods, spicy foods, high fiber foods, heavy meat and then like I said before, coughing and alcohol. high fiber foods, heavy meat and then like I said before, coughing and alcohol. All of these can aggravate your diarrhea.

00:11:09 You should try to figure out if you have any food intolerances that may be caused your diarrhea and if you have any and you react to certain foods then you should eliminate them. Eat easy to digest foods until your symptoms improve. So avoid cereals, gluten, leg tombs, legumes, sugar, coffee, alcohol, spicy So avoid cereals, gluten, leg tombs, legumes, sugar, coffee, alcohol, spicy

00:11:35 food, raw nuts and seeds and two fiber rich foods. Instead focus on natural foods and eating simple. You could try to boil, steam, bake and fry your vegetables and fruit to soften the fibers. You can also remove the hard skin on some foods like for instance apples and p ears. ears.

00:12:00 Then try to make smoothie soups, mash to break down the fibers and help your digestion. After taking probiotics, probiotics can help restore the balance of the good bacteria in your gut. You could try sacrum muses pulade, lactobacillus raminosis gi and lactobacillus You could try sacrum muses pulade, lactobacillus raminosis gi and lactobacillus acetophilus.

00:12:30 Try some mindfulness exercises like meditation in yoga, yoga nidra, chigan, breathing exercises. And finally get enough rest and sleep. So bloating, constipation and diarrhea are common digestive issues that can significantly impact your quality of life and also your overall gut health. But by understanding their causes and implementing the tips that we have But by understanding their causes and implementing the tips that we have

00:13:02 discussed here, you can manage these symptoms more effectively. But also the most important is to find the root cause of your symptoms. If they keep on coming back, there is a problem that needs to be found and solved. Remember a healthy gut is key to improving your digestive health and supporting your fertility.

00:13:29 Then I just want to say thank you very much for joining me in this video. Then I just want to say thank you very much for joining me in this video. I hope you found these insights helpful and if you have any questions or you need any further guidance, feel free to reach out to me. You can find my contact details here and if you would like to know more, you can also follow me on social media like Instagram where I share knowledge, advices and

00:13:53 follow me on social media like Instagram where I share knowledge, advices and so on. So take care and bye.