I’m a gut health guru – here’s the best moves to ease constipation and bloating

CONSTIPATION can be uncomfortable and it might feel as though you have tried everything to shift your stool.

It's a common condition and can affect people of all ages – with a lack of fibre usually being the culprit.

If you've not been to the loo for a number two at least three times during the last week, then it's likely you have the ailment.

Other signs include your poop being too large, dry, hard or lumpy.

But if you are straining when you go to the toilet or you're in pain, this could also be a sign.

Now one expert has revealed the moves that could help you relieve those uncomfortable symptoms.

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Posting to TikTok, pelvic health specialist, Oriana Barger said you need to lay on the floor.

Rather than straining on the toilet, Oriana explained: "You need to lay down, have your knees bent, find your hip bones, your literal hip bones, and go ahead and scoop that tissue up.

"Scoop the skin up and find a nice solid point, because I know you’re going to have that solid point.

"I want you to breathe deeply into that space and we will hold it for three deep breaths.

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"Make sure you’re allowing your belly to expand down as you breathe in and out."

To add to the above exercise, the guru said you can also do the 'I L U', massage.

Oriana explained that this is when you go up on the right side of your stomach, across to the left side and then down that left side – making the shapes of each letter with your hands.

This acts almost like a stomach massage.

"You can also do some knee compressions or belly compressions", she said.

To do these you again need to bring your knees to your chest.

You can also rock from side to side and make sure you take deep breaths whilst doing this.

What causes constipation?

For adults, constipation has many causes.

The most common are:

  • not eating enough fibre
  • not drinking enough fluids
  • being less active
  • ignoring the urge to go to the toilet
  • changing your diet or routine
  • side effects of medication
  • stress, anxiety or depression

Source: NHS

To finish off you can hug your knees to your chest and hold them in for a moment or so.

The NHS says that one of the main ways to both treat and prevent constipation if to make changes to your diet.

Medics state that drinking plenty of fluid and avoiding booze, as well as increasing the amount of fibre you consume can all help your poo become softer and easier to pass.

You can also improve your toilet routine by keeping to a regular time and place – and giving yourself plenty of time to go for a number two.

Official guidance states: "Do not delay if you feel the urge to poo.

"To make it easier to poo, try resting your feet on a low stool while going to the toilet. If possible, raise your knees above your hips."

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Experts say you should also consider increasing your activity, as this can help you poo more regulary.

It's important to remember if you have any irregularities in your stools and spot things that are unusual for you then you should visit your GP.

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