Health truly starts in the gut, As Hippocrates stated: “all disease begins in the gut” and research has increasingly supported this claim.

What happens in the gut doesn’t stay in the gut, it affects the entire body. Our digestive system houses nearly 70% of our immune system as well as microbes that are determinant for overall health.

Symptoms of digestive distress are never fun to deal with but also indicate that the gut needs some TLC. What’s more, digestive distress is not a rare occurrence, digestive diseases affect 60 to 70 million people in the United States alone.

Our gut is extremely sensitive to external conditions such as diet, environmental toxins, and stress and can easily become overburdened by lifestyle factors. This is why nutrition and lifestyle are foundational when it comes to maintaining a healthy gut.

When the gut lining is compromised many body systems are negatively affected. Constipation, diarrhea, gas, bloating, discomfort, are all common symptoms of a malfunctioning gut.

Regular bowel movements are crucial for optimal health and proper functioning of the body. Many people think they have a regular poop schedule by going once to twice a week but this is far from the truth. Everyone has different schedules but optimal elimination is having one bowel movement per meal, which means up to 3 per day. This is of course a properly formed shape with no straining.

Constipation means that you are experiencing a slower transit time than usual resulting in increased storage of toxins. Three bowels or less per week is what is considered to be called “constipation” however less than one bowel movement per day is considered a problem.

So what are possible causes and contributors of constipation?

• Low stomach acid and bile output
• Reduced thyroid function
• Low fibre intake
• Stress
• Candidiasis
• Sedentary lifestyle
• Gut dysbiosis
• To little sleep
• Too much protein, fats, salt, or white flour
• Eating a Western diet of processed and refined foods

As mentioned, diet plays a big role when it comes to gut health and overcoming symptoms like constipation. Fortunately there are many ways that you can support your digestive health and get the bowels moving along by simply changing the way that you eat.

Nutritional strategies for constipation:

• Reduce/eliminate refined and processed foods
• Increase sources of fibre such as whole grains, leafy greens, oats, berries, apples, chickpeas, carrots, broccoli, lentils, beans, asparagus, celery, sweet potato, avocado
• Eat herbal bitters before your meals such as endives, radish, arugula, dandelion
• Avoid caffeine and alcohol
• Eat probiotic rich foods such as kimchi, kefir, sauerkraut
• Reduce stress levels
• Drink plenty of water

Irritable Bowel Syndrome is a common condition that affects the large intestine and is characterized by abdominal discomfort including cramping, abdominal pain, bloating, gas, and changes in bowel movements such as diarrhea or constipation, or both.

IBS represents one of the most common functional bowel disorders affecting people worldwide, and seems to impact women more than men.
Possible contributors and causes of IBS may include:

• Low stomach acid, bile, enzymes
• Dysbiosis
• Excess sugar
• Lactose and fructose intolerance
• Food allergies
• Dehydration
• Lack of fibre
• Excess fat in the diet
• Preservatives
• FODMAPS
• Stress
• Laxatives
• Aspirin like drugs (salicylic acid, ibuprofen, nsaids)
• Opiate painkillers
• Medications such as antacids, beta blockers, sleeping pills, and antidepressants
• Iron preparations
• Steroids
• Birth control pill
• Drugs
• Lack of exercise
• Abdominal operations

The good news is that IBS responds well to dietary and lifestyle changes that can help to ease symptoms and improve digestive wellness.

Natural remedies for IBS:

• Increase fibre intake slowly and gradually with foods like psyllium husks, chia seeds, flax seeds, oat fibre
• Eliminate allergens, especially dairy, wheat, and gluten
• Eliminate refined carbohydrates
• Reduce or avoid stimulants like alcohol and caffeine
• Aim for a minimum of 8-10 glasses of water/day
• Follow a low FODMAP diet
• Include probiotics in your diet
• Reduce stress
• Include herbs and spices such as fennel, peppermint, ginger, cayenne, and turmeric
• Move your body daily
• Get enough sleep

Certain foods and drinks on the other hand, can make IBS worse by increasing colonic contractions, such as alcohol, caffeine, and fatty foods.

In addition, eating foods that contain large quantities of lactose, fructose and sorbitol that are often times not well digested can increase bloating, abdominal discomfort, and gas production in those with IBS.

Certain foods can be more trigging than others for those experiencing IBS and these may include beans, legumes, dairy, cabbage, onions, wheat, and broccoli.

Move It was designed to provide a little more support for your bowels to treat occasional constipation by gently stimulating normal peristaltic action in the large intestine.

Did you know studies show that women suffer with significantly more abnormal bowel habits and constipation than men?

This is why we created Move it Intestinal Support.

This all natural, health Canada approved formula contains a 6:1 extract of Chinese rhubarb, aloe vera, marshmellow, 4:1 extract boswellia and slippery elm plus magnesium and the three extracts that make up the ayurvedic medicine known as Triphala. All these ingredients are clinically proven to alleviate constipation, and are the cornerstone of gastrointestinal and rejuvenative treatment.

Simply take 1-2 vege capsules before bed and things will get moving in no time.

Magnesium Citrate
This form of magnesium helps to loosen and soften the stools by drawing water into the intestines making it easier for you to go. For this reason magnesium citrate in particular is often recommended in the treatment of constipation. Muscle contractions play a role in IBS as well as anxiety, and magnesium can help to relax the muscles in the intestines while also easing anxiety, abdominal cramping, and constipation.

Chinese Rhubarb Root
This Chinese Medicinal plant has been used traditionally as a herbal laxative to relieve constipation but also various digestive issues including abdominal pain, diarrhea, and and heartburn. Chinese Rhubarb Root can help to improve bowel movements and reduce straining.

Aloe Latex Leaf
The whole leaf of the aloe vera plant is often used to relieve constipation by behaving like a laxative in the digestive tract. Aloe latex is a fluid derived from the inner leaf of the aloe vera plant and contains anthraquinones, which are thought to give the aloe plant its laxative effects.

Marshmallow Root
A soothing herb for the digestive system, marshmallow root has mucilage properties that coat the stomach lining, providing anti-inflammatory effects and reducing discomfort in the gut. It has been shown to provide relief from both diarrhea and constipation, making it a suitable herb for IBS patients.

Slippery Elm Bark
Slippery Elm bark is known as a demulcent herb which means that it soothes the lining of the stomach and intestines. As such it can help to reduce discomfort and symptoms associated with IBS like abdominal pain, bloating, diarrhea, and constipation. Slippery Elm has been shown to enhance bowel movements and support regularity.

Chinese Hawthorn
Chinese Hawthorn Berry has been used for centuries in the treatment of gastrointestinal diseases but also to stimulate digestion and stomach functions.

Belleric Myrobalan Fruit Extract
Native to India and Southeast Asia, Belleric Myrobalan has been traditionally used in Ayurvedic Medicine as an alterative, meaning it supports elimination processes in the body. Belleric Myrobalan is used for a variety of digestive complaints and acts as a gentle laxative and restorative tonic to the bowels. Coupled with its laxative effects it also contains anti-spasmodic properties which help to tone and soothe the digestive tract.

Chebulic Myrobalan Fruit
The Chebulic Myrobalan Fruit has been used as a gentle laxative and bowel regulatory tonic in Traditional Ayurvedic Medicine. Its emollient and bitter properties help to encourage peristalsis in the digestive tract, healthy digestive function, and natural cleansing through the intestines.

Indian Gooseberry
Indian Gooseberry is another fruit native to India that provides natural laxative effects that help to encourage healthy bowel movements while preventing constipation. Not only is this berry naturally high in fibre but it also stimulates the secretion of gastric and digestive juices for healthy digestion of nutrients and elimination.

Start by applying a small amount of a natural oil like castor oil (avoid if pregnant) or a natural lotion to your abdomen. Then start to massage your way around the belly button first working from the top left side of your belly to the bottom left, back and forth, which corresponds with the descending colon. Then massage the upper right to the upper left to lower left area of your belly from the transverse to the descending colon. Complete the massage by moving in a circular movement around your belly button and moving through the 4 different corners.

• https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
• https://pubmed.ncbi.nlm.nih.gov/32702295/
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• https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/treatment
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• https://www.liebertpub.com/doi/abs/10.1089/acm.2009.0090
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928727/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204705/
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• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3902605/
• https://www.niddk.nih.gov/health-information/health-statistics/digestive-diseases