7 Tips and Remedies to Prevent Constipation or Ease Symptoms of Chronic Constipation.
Linda Anne Kahn CLT-LANA, HHP, CHNC
So you are having a problem with constipation? Are you very stressed and overworked and perhaps eating “on the go”? If you have less than three bowel movements per week, you are constipated. It’s thought to affect around 20% of Americans, resulting in 8 million doctor visits per year. It can be caused by the foods you eat or avoid, lifestyle choices, medication or disease. In this article, you will learn about dietary and lifestyle issues that should be addressed to help prevent or treat constipation.
To prevent constipation, you should aim to consume a mix of soluble and insoluble fibers. The total recommended fiber intake per day is 25 grams for women and 38 grams for men. It is essential to add more fiber to your diet, with fresh fruits and vegetables, legumes, beans, and whole grains. Make beans, peas, or lentils the main ingredient when preparing casseroles, or stir-fry.
People who have chronic constipation have been shown to have an imbalance of bacteria in their gut. It’s thought that probiotic foods could help improve this balance and prevent constipation
Soluble fiber easily dissolves in water and gastrointestinal fluids when it enters the stomach and intestines. Some soluble fiber-rich foods feed gut bacteria, as it is fermentable in the colon, and so it helps the bacteria thrive longer. Insoluble fiber does not dissolve in water and is left intact as food moves through the gastrointestinal tract The presence of insoluble fiber speeds up the movement and processing of waste, helping prevent gastrointestinal blockage and constipation or reduced bowel movements.
Supplements and foods to add to your regime
- Soluble fiber can help lower glucose levels as well as help lower blood cholesterol.
- Foods with soluble fiber include oatmeal, nuts, beans, apples, oat bran, oats, strawberries, and blueberries.
- Glucomannan is a type of soluble fiber, which has been shown to effectively treat constipation.
- Shirataki noodles have glucomannan.
- Insoluble fiber can help food move through your digestive system, promoting regularity and helping prevent constipation.
- Foods with insoluble fiber include beans, whole wheat or bran products, green beans, potatoes, cauliflowers, and nuts.
Magnesium citrate is an osmotic laxative, which means it relaxes your bowels and pulls water into your intestines.
- Eat prebiotic foods – asparagus, jicama, leeks, onions, garlic. Prebiotic fibers improve digestive health by feeding the friendly bacteria in your gut.
- Arabinogalactan is prebiotic that primarily works as a dietary fiber. When arabinogalactan is consumed, it sits in the colon and is slowly fermented by the bacteria there. This fermentation produces short-chain fatty acids (SCFA), such as butyrate, which play an important role in colon health.
- Foods with arabinogalactan include radish, carrots, pears, tomatoes, kiwi
Probiotic foods – sauerkraut -naturally fermented, kefir, fermented vegetables
Take probiotic supplements. Look for Bifidobacterium infantis, Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus Plantarum, and Saccharomyces boulardii.
For constipation, consider adding a non-fermentable soluble fiber, such as psyllium
- Massage the colon to help stimulate the bowels.
- Manage your stress.
- Schedule meal times that are peaceful and take time to chew your food
- Make sure that you have daily exercise as this encourages bowel movements.
- Drink an average of eight glasses of water daily, and avoid caffeine, as it can be dehydrating.
- Consider having a colon hydrotherapy treatment.
- Abdominal manual lymphatic massage performed by a certified lymphatic therapist can effectively stimulate the colon
Supplements at Beauty Kliniek
Apex Energetics Enterovite delivers butyrate and propionate (SCFA) for intestinal health and supports microbiome diversity
Apex energetics – Strengthia has prebiotics, arabinogalactan and also probiotics Lactobacillus Plantarum, and Saccharomyces boulardii
Linda Anne Kahn
Linda Anne Kahn NCTMB CLT-LANA CMT CHNC Is a Clinical Aromatherapist with over 30 years of experience. She is an Internationally trained Beauty Therapist, Clinical Aromatherapist, Holistic Health Practitioner and Lymphedema Therapist. She is the founder and president of Beauty Kliniek Aromatherapy Day Spa and Lymphatic Therapy Services in San Diego. She continues her longstanding mission and philosophy of a holistic approach to treat all facets of a person’s wellbeing for optimum health. She stresses the emotional, mental, physical connection to bring about relaxation, health, energy, and happiness to help her clients, staff, and patients
She can be found at:
https://amzn.to/2DacFN1 Lymphedema and Lipedema Nutrition Guide