Do you suffer from constant and severe constipation? Do you often feel as if you are never going to get the full bowel movement that you desire? There are many different factors that can contribute to an uneasy feeling, but most experts agree that diet is one of the main causes. If you’re not careful, constipation can become a chronic condition and take over your life. Luckily, there are many different things that you can do to help with constipation. Some are quite simple while others require some special considerations.
Researchers conducted one study showed the effect that increasing fiber intake can have on constipation. It was found that by adding flax seed to the diet lowered the risk of developing constipation by almost fifty percent. The fatty acids in flax seed act like a laxative and help move waste through the bowels. It is important to eat at least one tablespoon of flax seed every day.
Another great thing to consider for treating constipation is your daily consumption of soluble and insoluble fiber. You should consume two to three grams of soluble fiber per serving and up to six grams of insoluble fiber per serving. Both chia seeds and avocados are rich in soluble fibers and both can help with constipation. The problem is that chia seeds are richer in calories than avocado which means it will be more difficult to meet your daily fiber requirements.
Many people think that laxatives can be used for constipation. While they may temporarily relieve the symptoms of constipation, laxatives aren’t a permanent cure for the problem. Constipation is simply caused by a lack of regular bowel movements. If you are able to eat a fiber-rich diet and add in plenty of soluble fiber supplements, laxatives don’t really work. Instead of looking for laxatives to help with constipation, look for a good digestive system cleanser that includes probiotics and enzymes.
When considering a remedy for constipation, you also need to consider a healthy diet that doesn’t include too much refined sugar, salts and dairy products. These things cause dehydration, which causes your stools to become hard and dry. It is best to include more water and avoid processed foods as much as possible. One easy way to make sure your diet is as healthy as possible is to include lots of fresh fruit and vegetables in it, including: peas, carrots, celery, beets, corn, and sweet potatoes.
A recent study showed that a dried version of pomegranate oil can reduce symptoms of constipation. This dried version of pomegranate oil contains the antioxidant polyphenols quercetin and proanthocyanidins. Another study showed that dried apricots contain an ingredient that prevents bacteria from sticking to cell walls. The bacteria don’t stick to the smooth cell walls of the gut and therefore are not trapped inside the colon as they are in other parts of the body. This prevents constipation.
Eating a diet rich in fiber-rich foods such as green vegetables and whole grains is a great way to help with constipation. Green vegetables and whole grains help to clean out the digestive system and improve the health of your colon. Fiber-rich foods are also a great source of dietary fibers. Some fruits that are high in fiber include: apples, oranges, peaches, pears, prunes and raisins. These foods are high in fiber and therefore will help to soften stools and get rid of constipation.
Another great herb to help with constipation is prunes. Prunes have a tonic effect on the bowels. When taken regularly after meals, prunes relieve constipation because the psyllium seeds in the prunes help to move stools around the intestines more easily and efficiently. The psyllium seeds store water in the form of bile, which helps to move stools around the bowel. Some people also believe that drinking a glass of prune juice every day relieves constipation.