Normal poops… rarer than unicorn poop?

Two green kiwi fruit per day are clinically proven to improve symptoms of constipation without causing bloating or abdominal pain.

Gold kiwi fruits also improve syptoms and taste a little sweeter.

2 medium green kiwi contain 4 g of fibre.

Kiwi fruit are also a great source of Vitamin C and other antioxidants.

Read more in our blog

Chia seeds were a key component of the Aztec diet. Today they are grown across the globe including in Australia.

The fibre in chia seeds forms a gel that attracts water during digestion. This bulks up and softens the stool making it very easy to pass. The fibre in chia seeds is non-fermentable, which means it won't cause lots of gas or bloating that can be problematic for people who suffer from IBS.

Soak in liquid (or yoghurt) before eating and, as wth all fibre, drink plenty of water.

2 tbsp of white or black chia seeds provide over 9 g of fibre.

Our favourite way to enjoy Chia is in these Chia pots.

Oat are rich in a type of insoluble fibre called beta-glucan. It is gel-forming in the gut and great for softening and bulking up the stool as well as feeding good gut bacteria. It is helpful for people with either constipation or diarrhoea.

Beta-glucan can also help stabilise blood glucose levels and reduce absorption of cholesterol.

If you have IBS, oats are a better grain option than wheat bran or whole grain bread that can cause bloating. Oats have a fairly substantial low FODMAP serving size:

Rolled oats - (1/2 cup) - 8.2 g fibre

Quick oats - (1/4 cup) - 3.75g fibre

Our favourite ways to enjoy oats are in porridge and peanut butter cups

Nuts and seeds are good sources of insoluble fibre (roughage) that adds bulk and helps speed up the transit of food in the digestive tract. .

If you have constipation, a mixture of both soluble fibre or gel-forming fibre that softens and the stool, plus insoluble fibre will lead to that longed for 'perfect poop'.

Try combining oats, nuts and seeds (e.g. in our gut-frendly museli) or chia seeds with nuts and seeds (chia pots with crunchy topping).

If your poblem lies with things moving too fast you’ll need to limit your roughage intake. Opt for oats and psyllium instead.

Adding more fruit and vegetables to your diet is one of the very best health hacks.

Fruit and vegetables are packed full of vitamins and minerals as well as soluble and insoluble fibre. They are also rich a wide range of colourful phytochemicals each with unique health benefits. Read more in our blog.

Find out about low FODMAP options here.

Some of the richest soures of fibre are:

• Blueberreis (1 cup) - 4 g

• Avocado (3 tbsp) - 4 g

• Orange (1 medium) - 3 g

• Carrots (1 medium) - 2 g

• Baked Potato (1 large) - 7g

• Kale (1/2 cup) - 3g

Want to live to 100? Eat legumes.

Legumes are a key component of the diet in every one of the 5 “blue-zones”.

A 2004 study in elderly people found a reduction in risk of death by up to 8% for every 20 g increase in legumes eaten.

Legumes are a great source of protein, minerals, B vitamins and folate, as well as fibre.

Choose from chickpeas, beans, lentils, tofu and peanuts. If you are following a low FODMAP diet, choose drained, canned legumes to reduce the FODMAP content.

Add to soups, stews, stir-fries, salads and dips.

We designed our Superflora Daily Gut Health Boosts as a quick and delicious way to add gentle fibre to your diet.

We included:

• Soluble fibre from partially hydrolysed guar gum (PHGG) helps food move through the gut at just the right pace

• The probiotic Bacillus coagulans MTCC 5856 contributes live beneficial bacteria & reduces irritable bowel discomfort & bloating

• Delicious real fruit and/or greens powders

They are certified low-FODMAP by Monash University. They are suitable for people with either IBS-C or IBS-D.

Find out more in our blog about why we love PHGG.

Increasing water intake along with fibre intake is most effective for constipation relief.

An Italian study published in 1998 demonstrated that upping the fibre intake to 21 g per day improves the number of poops per week and decreases the need for laxatives.

The effect was significantly exacerbated in the study group instructed to drink 2 litres of mineral water a day between meals compared to the group that just drank fluid as desired.

Adding exercise into the mix compounds the effects of fibre.

A study of over 62,000 nurses in the US found that that those exercised daily had less prevalence of constipation.

The group with the lowest prevalence of constipation were those who ate over 20g of fibre a day and exercised daily.

The increased breathing and heart rates help speed up movement food through the gut. This means there is less time for water to be absorbed in the large intestine - making stools softer.

Any movement can probably help - walking, jogging, swimming, dancing or yoga.

Try an online yoga class here

Read our blog on how exercise affects the gut microbiome..

Want the ballistic option?

Hot drinks like coffee and tea can also help to relieve constipation - the high temperature speeds up gut motility and caffeine also has a minor laxative effect.

Coffee is also a source of fibre (up to 3g in a medium sized cup). Moderate coffee intake may increase the numbers of good gut bacteria.

Read more about coffee and gut health here.

Visit your doctor if your gut symptoms change or you develop new ones.

Functional constipation (ongoing difficult, infrequent and/or hard poops) is very common and gets more so as we age.

All types of IBS, whether with diarrhoea, constipation or a mix of the two, affect around 11 % of the population.

Whilst these are the most likely explanations for irregularity, your doctor will be able to run tests for underlying conditions and other conditions with similar symptoms.

They’ll also be able to recommend other treatments if these dietary and lifestyle changes aren’t enough.