Constipation

Genetics load the gun, lifestyle pulls the trigger.

We're probably all guilty of making a few jokes about constipation from time to time but a sure sign that you might actually have a problem in this area is when you can't laugh about it anymore.

That's hardly a scientific explanation of course and while you should never underestimate what might be happening down there, don't think you're an exception. Gut health has become a major issue.

Recent English statistics reveal one in seven adults and one in three children suffer from constipation at any one time. There's no suggestion the Brits are any exception here but you will need to do more than 'keep calm and carry on' if direct action is required.

UK stats show that £168 million were spent by the National Health Service in 2018-19 on treating constipation. The problem has resulted in upwards of 200,000 GP visits per week with 211 people, every day, being admitted to hospital

Dr Caldwell Esselstyn

- three quarters of those are emergencies.

And Australia is no exception either. According to a study published in 2014, there were 3978 emergency separations for constipation in Victoria in 2010–2011, 92 per cent in public hospitals.

Of this 55 per cent were female and 38 percent were over 75 years old. One third stayed overnight and 1/3 more than one day. The cost estimate for this exceded $8.3 million.

In New Zealand studies report an average of 15 per cent of adults suffer from Chronic Idiopathic Constipation. Higher rates exist among older adults, women and individuals with little daily activity or low level income.

Only a minority of patients seek medical advice for constipation, yet it is one of the five most common diagnoses made at gastroenterology outpatient clinics. It's costly due to consultations, investigations, treatment, time off work and negative effects on physical and mental wellbeing.

More plants can certainly help

While they may not provide the complete answer, more plants can certainly help so a good first step is to increase your comsumption of plants, especially leafy greens.

Fibre is crucial to the gut and studies reveal that most of us just don't get enough of it. But what if you start eating more plants and the problem becomes worse than before?

Gut health specialist Dr Will Bulsiewicz says don't panic, you may need help from a laxitive first.

As he sees it, the first step in dealing with constipation is to clear out the drain. When that happens, bowel movements often return to a more regular pattern. For those that become steady plant consumers, he says, pleasurable pooing should happen twice a day.

According to nutritionfacts.org plant-based eaters, on average, have the healthiest stools and are the most regular. On a traditional African diet, which consists largely of plants, constipation is essentially nonexistent. In addition to fiber, appropriate water intake should also help.

Stuffed Capsicum

You wouldn't believe how this mix of flavours come together and it is so easy to prepare too. by Catherine Barclay | serves 2

Ingredients

Red capsicums brown onion, minced garlic cloves, minced corn kernels no salt black beans, drained & rinced courgette, diced button mushrooms, diced pinenuts brown rice, cooked diced tomatoes

Method

1. Preheat the oven to 280°C

2. In a nonstick frying pan, with a small amount of water, cook the onion and mushroom until onion is clear.

3. Add the garlic, corn, courgettes and black beans. Cook for 4 mins until courgettes are starting to soften.

4. Move to a bowl and mix in all other ingredients except the capsicum

1 Tbsp

2 Tbsp 1/2 tsp 1/2 tsp 1/4 tsp tomato paste lemon juice cumin smoked paprika chilli powder

Cashew Cheese Sauce

1 cup raw cashews

3/4 cup vegetable stock

4 Tbsp nutritional yeast

1/4 tsp smoked paprika

1 tsp crushed garlic

1/4 tsp onion powder

5. Take the capsicum and chop a couple of centermeters from the top. Remove the seeds.

6. Arrange capsicums in a baking dish and fill each evenly with the mix.

7. Bake in the oven for 35 mins

8. Serve immediately with a drizzle of cashew cheese sauce.

Add

West African Peanut Soup

Perfect soup for a chilled autumn evening. Combined with the brown rice it makes a hearty meal. by Nicole Morgan - @plant_strong_living | serves 4

Ingredients

2 cups brown rice

2

2 cups 1 tin

1

2 Tbsp

4 1 tsp

3/4 cup 1/2 cup

1 1/4 cup soup stock cubes (chicken) water chickpeas drained and rinsed red onion, chopped ginger peeled and finely grated cloves garlic, finely diced salt (optional) unsalted peanut butter (chunky or smooth) tomato paste bunch silverbeet, ribs removed and leaves finely chopped peanuts, roughly chopped sriracha or another hot sauce

Method

1. In a medium pot bring the brown rice and 4 cups of water to the boil, turn down the heat, cover and cook for 25 minutes or until liquid is completely absorbed. Set aside.

2. Meanwhile dissolve the soup stock cubes in 4 cups of boiling water. In a large pot, bring the stock and 2 cups of water to the boil, then add the chickpeas, onion, ginger, garlic and salt. Cook on medium-low heat for 20 minutes.

3. In a medium-sized, heat-safe mixing bowl, combine the peanut butter and tomato paste, then transfer 1 to 2 cups of the hot stock to the bowl. Whisk the mixture together until smooth, then pour the peanut mixture back into the soup and mix well. Stir in the silverbeet and season the soup with sriracha sauce to taste.

4. Simmer for about 10 more minutes on a very low heat, stirring often. Meanwhile toast the peanuts in a small fry pan over a low heat to brown.

5. Serve the soup over cooked brown rice and top with a sprinkle of chopped toasted peanuts, add a swirl of sriracha for more kick if desired. Enjoy.