Constipation is a common problem and can be caused by any number of things including prescription medications, stress and diet. Some people experience constipation when they travel, others when have to deliver a speech. According to health experts, stools that are hard to expel are also considered constipation. Many people reach for over-the-counter relief when they could be choosing from a number of healthy natural remedies. Although not everyone is comfortable talking about their bowel habits, constipation can lead to serious health problems as toxins from the stool are reabsorbed into the blood.
Don’t Hold On
There are many things in life worth hanging on to but a bowel movement is not one of these things. If you suppress the urge to use the bathroom repeatedly, you become less sensitive to the movement of your bowels and just ignore the signs. The urge to go move your bowels goes away, which is known as a “Ghost Poop.” This leads to constipation. It is essential to use the bathroom when you need to in order to avoid an uncomfortable and unhealthy back-up.
Consume Plenty of Healthy Fat
People who consume remarkably little fat in their diet tend to have a problem using the bathroom more frequently than those who get enough fat. Healthy fats such as that found in olive oil, nuts, coconut oil, avocados, olives, fatty fresh-caught fish and flaxseed oil are great healthy fats to add to your diet. These fats not only help keep the digestive system lubricated, but they also fight off obesity, improve cognitive function and increase energy. Aim for a little fat with each meal and stay clear of the fats in processed foods – they will only exacerbate problems in the digestive system.
Eat More Fiber
The benefit of fiber in the diet should never be underplayed. Both insoluble and soluble fiber are necessary for healthy elimination. Insoluble fiber passes through the body virtually unchanged. It provides bulk for stools and makes them easier to pass by keeping the texture smooth. Foods that have a high amount of insoluble fiber include fruits, vegetables and whole grains. Soluble fiber is found in food such oatmeal, legumes, fruits and green vegetables. This fiber dissolves in water and makes a gel-type substance in the intestines. Soluble fiber slows digestion and allows the body to absorb as many nutrients as possible from food.
Probiotics are living organisms that are found in the digestive tract. Probiotics promote health by suppressing the growth of harmful bacteria while improving immune function and protecting the digestive tract. Recent research has noted that several strains of probiotics may be useful in the treatment of constipation. Consuming fermented foods such as kefir, tempeh and sauerkraut are terrific ways to include live bacteria in your diet. Because Westerners eat so many dead, processed foods, most of us have an unhealthy balance of good and bad bacteria in our guts. This leads to a whole host of problems, including constipation.
Watch this Video for ==> 4 tips for healthy digestion and regular bowel movements
Eating just a few tablespoons of raw, fermented foods daily will help to keep the digestive system healthy and promote regular elimination. You can also opt to take a high quality probiotic supplement. If you consume probiotics for constipation, be sure to follow the manufacturers directions.
-The Alternative Daily