Constipation | what you can do to get moving

digestive health Sep 23, 2018

Do you suffer from irregularity? Constipation appears to be the opposite of diarrhea; really it's the flip side of the same coin.

If constipation has become a consistent problem, it is very important to look at your diet.

There are many foods which promote poor bowel function that can be simply removed and replaced. Highly processed foods with low fibre, such as white bread, pastries and pasta, should be replaced with high fibre, gluten-free, whole food alternatives. Aim to eat 8-10 servings of vegetables and 3 servings of fruit every day; it will go a long way to improving your bowel function.

Remedies to heal your gut and to get your bowel moving

1. Digestive Bitters with Gentian Root

Gentiana Lutea is one of the strongest and most popular bitter plants on Earth. Before eating, try just 3-5 drops of tincture of Gentian root in a bit of water – or right on your tongue, if you’re tough!

Note: Bitters can increase stomach acid. If you get an upset stomach after taking your bitters, back off and take a half or quarter dose. Talk to your Naturopathic Doctor or Holistic Medical Doctor to target the dose that is right for you.

2. Dandelion Greens or Mustard Greens

Add dandelion greens or mustard greens, lightly steamed, into your starter salad – along with pears or apples.

3. Apple Cider Vinegar

The bitter and sour tastes come from acetic acid in the ACV. Be sure to purchase unfiltered ACV and take 1 tsp in a bit of water, 15 minutes before a meal. My friend, Melissa Ramos of Sexy Food Therapy, made me an Apple Cider Vinegar tincture with my bitters right in it. It works like magic any time my tummy is challenged.

4. Triphala Powder

Triphala Powder is an Ayurvedic remedy which helps to alleviate constipation, clean your bowels and normalize your digestive system. In addition, Triphala benefits your body by detoxifying it without upsetting your fluid-electrolyte balance. That's the major reason that Triphala is one of the most used and consumed herbal medicines in the world. Unlike other laxatives, Triphala does not create a direct effect on your liver and gallbladder to force them to secrete digestive juices. Rather, it works like a sponge that swells by absorbing fluid. As such, it helps in cleaning your intestinal tract, and also your liver and blood.

5. Aloe Vera

Aloe Vera is good for constipation that is present in a person with a hot constitution. That's because it's a cooling remedy. Drink a few ounces of organic Aloe Vera Gel when you need a gentle laxative.

6. Increase your probiotics

High levels of good bacteria will increase stool size and ease passage of your movements.

7. Avoid irritating foods

Irritating foods is an individualized issue. However, chronic constipation is often a result of an intolerance to grains and dairy.

8. Increase gentle Soluble Fibre

Ground seeds, such as chia and flax, will aid in moving stool along. Be sure to consume lots of water! If you are dehydrated, fibre can become like a cork!

9. Relax with Yoga

Certain yoga poses can stimulate peristalsis. Try this: Pull your knees to your stomach while laying on your back.

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