6 Ways to Alleviate Constipation
Most of my clients who come to me are constipated and they don’t even know it. We should be moving 12 inches of poop to have a healthy colon and proper digestion. If you are not eliminating a good amount of waste daily you may want to investigate because constipation over time can be very toxic and a sign of looming health issues.
Here I share why certain food can help alleviate constipation and which ones to avoid to help relieve constipation.
Gluten and Grains: The key to alleviate constipation is to remove grains from your diet. Grains cause major problems in the digestive tract and block many minerals from being absorbed. When minerals are blocked then smooth muscles won’t function properly for elimination. Grains also neutralize digestive enzymes which cause gas and bloating which slows down peristalsis.
Soy: dramatically stifles thyroid hormone production which is a major player in proper elimination. Cut out all soy products pronto to alleviate constipation and get back to regularity!
Magnesium: is a vital mineral needed for over 300 bodily processes. It is necessary for good poops. Our soil is depleted of this super mineral and so is our food. A standard American diet is very low in colorful vegetables needed to help us get enough magnesium. So make sure to get enough magnesium if you are looking to help alleviate constipation. Some people may need to cook vegetables well to break them down which does not affect the magnesium status. Bone broth is also a great source of magnesium many people overlook.
Two great magnesium products can be found here:
Magnesium Citrate such as this one
A combination mineral product like this one
Vegatables and fruit are good sources of fiber
Fiber: Some people take psyllium husk fiber supplements to help alleviate constipation which can cause more harm than help. Psyllium husks can be very irritating to an already inflamed gut lining in the constipated person because they are impossible to digest. Using psyllium regularly is not a good idea because it does not address the bigger picture of why a person has constipation in the first place. Getting fiber from vegetables is much better idea for improving motility.
Probiotics: Many courses of antibiotics over a lifetime kill off our good bacteria that help move wastes out of the body. It is important to repopulate the gut with beneficial bacteria like Sauerkraut and Kim-chee. Antibiotics, processed fo also slow down our metabolism which additionally affects regularity. An abundance of sugar and carbs in the diet will also cause proliferation of poor flora causing dysbiosis, an imbalance of beneficial flora. Dysbiosis has been linked to colon cancer in many studies so it is very important to get the bowels moving by introducing good probiotic organisms. See my recipe to make your own sauerkraut at home.
Stress: When we have a lot of stress our body stays in the flight or flight mode and the last thing it will do is relax enough for a proper bowel movement. Eating in a hurry, overeating and multi-tasking during meals also negatively affects digestion because poorly chewed food increases putrefaction and stagnation. It is important reduce digestive stress by eating slowly, chewing well, and eating a blood sugar balancing diet. It is also critical to sleep 8 hours a night and participate in relaxing exercise like walking or slow yoga to achieve normal bowel rhythm.
Watch my video below about how to alleviate constipation and get relief:
Sources:
and Digestive Wellness by Liz Lipski Ph.D.
I think something that is often overlooked is simply posture. It might not be the root of the problem, but just bringing your knees up higher can be a big help too. Not everybody can or is willing to squat on a toilet, but most people can try putting a tall stool under their feet.