If you’re not accustomed to eating a high fiber diet, then I suggest you slowly incorporate these recommended foods into your diet slowly. A sudden boost of dietary fiber can cause a shock to your system, and can cause further digestive problems.
To battle constipation you need to eat a wholesome diet. Increase your intake of whole grains such as low or lightly cooked fruits and vegetables, brown rice, nuts, beans, and seeds. Chew your food thoroughly and do not eat too much food at one sitting, not even the healthy foods.
People with constipation has also been known to have a magnesium deficiency. Great sources of magnesium are green leafy vegetables. They’re rich in this mineral as well as fiber. You can find magnesium in foods such as broccoli, kale, Brussels sprouts, and spinach.
Prunes and figs are a time-honored source of dietary fiber. The best way to incorporate them into your diet is to eat one or both of them regularly with your breakfast.
A lesser known source of fiber are flaxseeds, which is unfortunate, because they’re loaded with dietary fiber. The best way to use them is to sprinkle them on cereals and salads. Do not cook them or subject them to heat. Adults should take 1 to 2 tablespoons of ground flaxseeds daily, along with 8 to 10 ounces of water. On the other hand, children can take 1 to 2 teaspoons.
A great way to stimulate a contractions of the lower intestine, is to eat or drink something warm for breakfast. I like to drink a warm glass of water about 20 to 30 minutes before breakfast. You can also enjoy some hot oatmeal or herbal tea.
Consuming fermented products regularly will keep your intestinal flora in balance. A good example of these products are kefir and sauerkraut. Eating live cultured yogurt is also a good source of these live cultures.
Keep stools soft by drinking lots of water. Try drinking a glass of water every two waking hours. Drinking that amount is usually sufficient. You may have to drink more if you’re athletic, and workout on a regular basis.
If you continue to suffer from recurring bouts of constipation, you may want to undertake a 3 day vegetable juice fast. Juices that are supportive of cleanse for constipation include cabbage, aloe, and apple and green drinks. You will still need to incorporate fiber into your cleanse, therefore, adding psyllium husks, or flaxseeds to your juices will be beneficial.
Foods that Cause Constipation – STAY AWAY!
Stay away from fried foods that are usually high in saturated fat. Fat slows down the time food travels through the intestines.
Avoid foods that form mucus, which are also notorious for slowing the transit time of waste matter. Foods that increase the production of mucus include fried and processed foods, all dairy products, chocolate, and refined flours.
Abstain from caffeine and alcohol, because they’re hard on the digestive system and are also dehydrating. If you’re experiencing constipation, avoid them entirely. However, when you become regular again, then you can incorporate them back, but slowly.