Constipation is definitely no fun. It makes you feel bloated, sluggish and uncomfortable. It can cause painful bowel movements and hemorrhoids.
Here is a quick explanation about how we digest. Food is ground up in our stomachs into a liquid form and then passes into the small intestine. In the small intestine the nutrients are removed and absorbed into the body. The digested food then goes into the colon and water is removed so that the stool can form. When too much water is taken out it can cause the stool to become hard and difficult to pass.
Drink lots of water throughout the day -- about 8 glasses
Increase your dietary fiber as it helps retain water in the stools. Oat bran and ground flax seeds can be incorporated in your diet by adding them to your hot cereal, muffins or in a smoothy.
Eat lots of raw fruits (with the skins) and vegetables to help increase your daily fiber. Also, keep the skins on your potatoes.
An old staple -- add prunes or prune juice to your diet as they have a mild laxative effect. Raisins are also good.
Limit or avoid sugar and processed foods as much as possible.
Take probiotics such as acidophilus, lactobacillus and bifidobacterium. You can find these in yogurt, kefir and other fermented foods or you can buy them in capsule form.
Some more foods that are recognized as having a laxative effect: coconuts, avocados, dates, dried apricots, nuts (almonds, walnuts, etc.), seeds, olives, figs, pineapple, grapes and green apples.
Drinking aloe vera juice can have a balancing effect on your intestinal flora and may help eliminate your constipation.
Eating a diet of whole foods instead of processed foods, fast foods and deep fried foods can cure many a health problem and get your body back in balance, including balancing your digestive system.
Green drinks or freshly juiced vegetables and fruit can help keep you regular. They are also an excellent way to improve your health and just feel better all around as they are loaded with vitamins, minerals and many other beneficial nutrients.
Chew your food well and eat regular small meals throughout the day. Don't skip meals or eat too much at once.
Good liver health.
If you suspect food allergies, you can either do an elimination diet or get tested to find out what foods you are allergic to. An elimination diet has you leave out a suspected food and see if you feel better. Then you reintroduce the suspected food and notice how you react. This way you can find out what you are allergic to one food at a time. Food allergies can cause constipation, so finding out what foods you are allergic to and avoiding those foods can be very helpful.
Get plenty of exercise.
Vitamin C and Magnesium -- Take up to 5000 mg of vitamin C and 1,000 mg of magnesium. Only do this when constipation is severe. Vitamin C and magnesium at high levels causes diarrhea and so should help get things moving. You can use 500 mg to 1000 mg of Vitamin C and 400 mg of magnesium a day to prevent constipation in the future.
Cascara Sagrada -- This herb has a powerful laxative effect by triggering contractions in the colon. Do not use it for longer than seven days. You can find cascara sagrada in your local health stores or online.
Flax Seed Oil -- Adults take one tablespoon of flax seed oil daily. It not only has a laxative effect, it also is a good source of omega 3. Give children one to two teaspoons a day.
Enemas -- An enema can really get things moving. It adds a lot of water that helps soften or break down the stools so they can be eliminated and it encourages the colon to contract.
Oxy-Powder -- For persistant, very difficult constipation, I recommend Oxy-Powder.
