The movement of food through the digestive system, also known as transit time, should be about 24 hours. That means it should only take 24 hours for the food you eat to make its way through the digestive tract and out of your body. A longer transit time indicates that you might be constipated.
The colon is a muscular tube around 6 ft. long that houses the microbiome, absorbs water and moves waste out of the body. It works in a wave-like motion called ‘peristalsis’ and this action of contracting and relaxing is important in producing regular bowel movements. If this muscle isn’t working correctly the colon becomes ‘lazy’ and waste can build up and harden. Constipation can go on for years before you notice any issues, but left untreated it can lead to more serious health concerns.
Although the problem of constipation seems to be limited to the colon, it rarely is. The digestive tract is one long tube from mouth to anus, so faulty digestion in the stomach and other organs can lead to problems lower down in the small and large intestines.
Genetic factors and hormones play can play a role in constipation but most issues start with poor digestive function, diet and lifestyle. Our digestive system is not designed to handle large amounts of ultra-processed foods that lack fibre and nutrients. Sugar, wheat and dairy products can be difficult for some people to digest and eliminate due to intolerances or allergies. Dehydration, nutritional deficiencies, lack of exercise, stress and poor sleep can deplete energy reserves, making constipation worse. Longterm use of laxatives and other medications can disrupt the microbiome and the normal movement of the colon.
There’s no one-fit-all solution to treating constipation as each person will have a unique set of circumstances that has led to their digestive issues. There are, however some common factors we see in practice that give us a helpful starting point in treating this condition.
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