How Can You Help a Sluggish Bowel Get Back into a Regular Rhythm?

The gut plays a central role in our physical and mental wellbeing, influencing our body shape through the gut microbiota, formerly known as the gut flora. The composition of this microbiota changes according to our lifestyle, diet, physical activity, and eating habits. These changes can lead to beneficial effects such as the regulation of weight, cholesterol, blood sugar levels, and immunity, or to negative consequences such as skin problems, excess weight, joint pain, as well as behavioural or mood disorders, depending on various factors.

Often referred to as the second brain, the gut maintains constant communication with the brain. Scientific research has revealed that, of every 10 messages exchanged between the two, 9 originate in the gut and only one in the brain. The gut’s neural system is a tangible entity, generating around twenty endogenous hormones that no other organ in the body produces.

A sluggish bowel, or slow bowel movement, refers to a reduction in peristaltic movement in the colon, resulting in stools passing through the digestive system more slowly than normal. Peristalsis is the natural wave-like movement of the intestinal muscles that propels digested food along the gastrointestinal tract. When this activity is reduced, the process of passing stools can become less frequent and efficient, often leading to symptoms of constipation. In addition to difficulty passing stools, a sluggish bowel can cause abdominal bloating and stomach cramps, and is often associated with mood disorders, anxiety, depression, and a tendency to avoid socialising and romantic relationships. According to studies, 20 to 30% of us suffer from functional digestive disorders and 20% of the population is constipated.

Constipation and sluggish bowel are terms often used interchangeably, but they can have subtle differences in meaning. Constipation is characterised by infrequent stools that are difficult to pass and are often associated with a feeling of bloating or abdominal discomfort. It can be caused by various factors such as a low-fibre diet, insufficient fluid intake, lack of physical activity, hormonal changes, or certain medications.

A sluggish bowel, on the other hand, can be regarded as a form of chronic constipation. It involves slow bowel transit, where the muscle contractions responsible for moving stools through the digestive tract are less active than normal. This can lead to a build-up of stools in the colon, contributing to constipation. In summary, constipation is a symptom characterised by stools that are difficult to pass, whilst a sluggish bowel is a broader condition involving a general slowing down of bowel motility. Constipation can be one aspect of a sluggish bowel, but not all cases of constipation are necessarily due to a sluggish bowel.

To determine whether you are suffering from sluggish bowel function, it is important to monitor various aspects of your bowel movements and your general well-being. Signs to look out for include reduced frequency of bowel movements, difficulty passing stools, hard stools and a feeling of bloating. If you experience abdominal discomfort, general fatigue, or if these symptoms persist, it is advisable to consult a healthcare professional. A medical assessment can help identify potential causes of constipation, such as a lack of physical activity, an unbalanced diet, digestive disorders, or other underlying medical conditions.

If you’re experiencing sluggish bowels, the best course of action is to consult a doctor. However, there are a few tips that may help alleviate your symptoms:

1. Hydration: If you have a sluggish bowel, prioritise drinking plain water to flush out your system, help waste pass through the colon, and facilitate its elimination. It is essential that stools soften.

2. Enema Technique: Enemas, used daily for a year, can encourage regular bowel movements. Specific ingredients can be added to the enema water for targeted effects, such as coffee to detoxify the liver or linseeds to relieve intestinal inflammation

3. Abdominal Massage: To relieve intestinal problems, massage the area using light, circular pressure in a clockwise direction. Take care and adjust the pressure to suit the individual’s comfort level.

4. A Balanced and Varied Diet: Include fibre in your diet, such as green vegetables, raw fruit, and wholegrains. These foods retain water, adding bulk to help move waste through the system. Gradually introduce raw vegetables into your meals

5. Daily Exercise: Take part in regular physical activity, such as a brisk walk every day, to encourage bowel movements

6. Regular Toilet Visits: Set aside some time each day to relax on the toilet. Use this time to unwind, for example, by reading a book

Plants contain a variety of powerful active ingredients. These active ingredients can have beneficial effects on bowel function by acting in several ways:

• Laxative Action: Certain plants have the ability to promote intestinal peristalsis, thereby inducing the muscle contractions needed to move stools through the digestive tract. They can also increase the secretion of water and electrolytes in the intestine, helping soften stools and facilitate their passage. These plants can help with constipation, whether occasional or chronic. Use them with caution and only for a limited period, as excessive use can cause intestinal irritation or dependence. Examples of laxative plants include senna, buckthorn, cascara, aloe and rhubarb

• Antispasmodic Action: Some of these plants can relieve intestinal spasms, i.e. involuntary and painful contractions of the intestinal muscles. They can also reduce intestinal gas, which is often associated with constipation. These plants can help with constipation caused by stress or an unbalanced diet, but people with irritable bowel syndrome or intestinal inflammation should use them with caution. Antispasmodic herbs include: lemon balm, chamomile, fennel, green aniseed, and peppermint.

• Anti-Inflammatory Action: Certain plants have the ability to reduce intestinal inflammation, i.e., an excessive reaction by the immune system. These plants include turmeric, ginger, and rosemary

Gipsy graduated from ESJ Paris and spent 10 years working in general and women’s magazines before specialising in health and wellbeing. Now a certified Yin Yoga teacher, she combines her passion for writing with her love of yoga. Through her articles, she aims to share simple, practical habits that support wellbeing and encourage a more mindful approach to everyday life.