This is a topic I get asked about a lot. Sometimes in regards to children, and sometimes it is in regards to the adults themselves. I usually recommend going wheat-free, dairy-free and sugar-free. All of these foods are constipating!
What is Constipation?
Constipation is one of the most common digestive complaints. The normal frequency of bowel movements varies widely from person to person, from once or more a day to three times a week. In general, however, you are likely constipated if you pass a hard, dry stool less than three times a week. Constipation can also make you feel bloated and uncomfortable and you may find yourself straining during bowel movements. Although constipation can affect anyone, it's more common in women and in people over age 65. It also tends to occur during pregnancy, after childbirth or surgery, with certain medications such as opioid pain relievers, and with some conditions such as multiple sclerosis.
Remedies for Constipation:
1) Fiber
A diet low in fiber may play a role in constipation. Insoluble fiber, which passes through the body almost unchanged, gives stools bulk and a soft texture, making them easier to pass.
Foods that are high in insoluble fiber include fruits and vegetables and ground flax seed.
Soluble fiber dissolves in water and forms a gel-like substance in the intestines. Prunes and figs can be added to breakfast or eaten as a snack.
Another option is to sprinkle one tablespoon of ground flaxseeds over any meal. They can be found in packages at the health food store or some grocery stores. They have a mild, nutty taste.
Add fiber to your diet gradually to avoid bloating and gas. Also, be sure to drink enough water otherwise fiber can have the opposite effect and be constipating.
2) Fluids
Making sure you drink enough fluids such as water may help some people with constipation. Fluids make bowel movements softer and easier to pass.
Watch your consumption of alcoholic beverages and caffeinated beverages such as coffee and cola drinks, which can be dehydrating.
3) Biofeedback
Biofeedback therapy may help people with constipation resulting from pelvic floor dysfunction, a condition in which the pelvic floor muscles do not function properly. It occur as a result of conditions such as obesity, an enlarged prostate, or after childbirth.
Biofeedback therapists teach how to better coordinate muscles used to defecate. Approximately 70% of people have improved symptoms after biofeedback training.
4) Probiotics
Probiotics, such as lactobacillus acidophilus, are live microbial organisms that are naturally present in the digestive tract. Some of the ways they are thought to promote health include suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract, and helping to produce vitamin K.
5) Magnesium
A deficiency of the mineral magnesium may contribute to constipation. Magnesium is found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains and in supplements.
Magnesium is needed for normal muscle function, including intestinal muscles. One recent study examined the intake of magnesium with constipation in 3835 women. Low magnesium intake was associated with constipation.
Other natural remedies:
- Barberry
- Bladderwrack
- Basil
- Buckthorn
- Cayenne
- Dandelion
- Fenugreek
- Goldenseal
- Honey
- Milk thistle
- Red raspberry
- Slippery elm
- Triphala
Other tips:
- Engage in regular physical activity. Not getting enough physical activity can lead to constipation.
- Don't put off the urge. The longer you delay when the urge to have a bowel movement strikes, the more water gets absorbed from stool and the harder it becomes to have a bowel movement.
- If you face chronic constipation, consider going on a juice fast to let your digestive tract a much needed rest from processing more food. Drink at least 10 to 12 glasses of water (8 oz) daily, adding 1 teaspoon of apple cider vinegar with 1 teaspoon raw honey (optional) into your water four times a day. Fresh juices can provide the much needed enzymes that can help with digestion and elimination of waste material with its natural laxative effects.
Healthy life,
Suzanne
