What To Do When You Are Suffering From Constipation
Constipation is an acute or chronic condition in which bowel movements occur less often than usual or consist of hard, dry stools that are painful or difficult to pass. Most often constipation is caused from a lack of fibre and water.
- Eat high fibre foods such as green leafy vegetable (as raw as possible), asparagus, cabbage, carrots, garlic, kale, sweet potatoes.
- Eat foods high in pectins – apples, carrots, beets, bananas, cabbage. Pectins help improve digestion and aid regulation of bowel movements.
- Drink more water – important when increasing fibre, at least 2 litres/ day.
- Avoid dairy, soft drinks, flour, processed foods, salt, coffee, alcohol and sugar.
- Do some exercise – speeds up bowel movement.
- Probiotic – e.g. Acidophilus – These are used to restore the balance of good and bad bacteria in the bowel.
- Psyllium husk – take 3 times/ day with food. This is a natural bulk forming laxative to make bowel movements easier.
- Flaxseed – contains a compound called mucilage which provides bulk and ease to stool.
- Ginger – stimulates digestive system and eases passage of food.
- Milk Thistle – stool softener and liver function.
If you are suffering from constipation or another bowel related condition then further examination is always recommended before making dietary changes.
Dr. Chris Braxton D.C.
Balch, P. 2006. Nutritional Healing. 4th ed., Avery: New York.
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