Conquer constipation naturally
By Mercedes Kay Gold, CNP, CPT
One in four Canadians has symptoms of constipation. Are you one of them? Being constipated is described by the Mayo Clinic as having fewer than three bowel movements a week. It’s normal to go through bouts due to dehydration, medications or hormone fluctuations, but after several weeks, it’s time to address the no-pooping problem. Bowel movements are essential, helping eliminate toxins from the body. Nature’s call to the toilet is healthy, straining on the other hand can lead to hemorrhoids. Let’s determine your personal transit time with a simple test. Grate or steam a mid-sized beet, eat and keep an eye out for pink edges on the outside of your bowel movement. Ideally, the magical pink feces are spotted between 12 to 36 hours after noshing on beets. This is the time it takes for food to travel from chewing to elimination. The goal is 24 hours.
Water, exercise, especially jumping, running, and skipping plus the ideal daily fiber intake of 35 grams is the dream for a dynamite digestive system. Eating both soluble and insoluble fiber are the best weapons for avoiding constipation. All fresh produce adds to your fiber count plus focus on drinking a minimum of 30 ml of water per kilogram of body weight.
Here are a few fabulous finds to conquering constipation courtesy of Mother Nature.
For occasional constipation, aloe vera juice is awesome. The outer part of the plant or the leaf contains compounds called anthraquinones. Just one eight-ounce serving contains eight calories. It’s easy to do-yourself, but please choose an organic plant. Start by trimming the edges of an aloe vera spike and slice off the skin on the flat side. Remove the gooey gel, add water to reach the desired consistency and enjoy. Aloe vera is also heaps of holistic health due to antioxidant awesomeness. Aloe is high in vitamin C, a precursor to collagen production and often part of a skin care regime.
To prevent constipation, add these four fabulous foods to meal planning:
Chia seeds
Chia seeds are fabulously fiber-dense. Just one ounce of chia contains 9.8 grams of fiber. The fiber found is this tiny black seed is 85 per cent insoluble and 15 per cent soluble fiber. Chia pudding is all the rage and with good reason. Stir 28 grams or 1 ounce into yogurt or ½ cup of your favorite plant or dairy milk alongside fruit and let it sit overnight. Ta-da! Chia absorbs up to 12 times its own weight. This easy breakfast adds weight to stools. If seeds are an issue, ground chia is an option and can be added to smoothies, baked goods and used as an egg replacement in recipes.
Flaxseeds
Flaxseeds are a timeless remedy for constipation. They are rich in both types of fiber. Just one tablespoon contains 2.5 grams of fiber. Insoluble fiber acts like a sponge, retaining water, increasing bulk and helping soften the stool. Flaxseeds may also have bragging rights for increasing beneficial bacteria in the gut. Flaxseed’s high oil content is the link to laxatives. Flaxseeds are best ground. They are stupendous sprinkled on cereals, yogurt, atop nut butters and used in lieu of eggs in recipes.
Prunes
Prunes are positively perfect and widely used as a natural remedy for generations. There are three grams of fiber per ¼ cup. Prunes contain cellulose, an insoluble fiber which increases the amount of water in the stool, adding bulk. The soluble fiber is fermented in the colon and also helps increase stool weight. Because prunes contain sorbitol, they have a laxative effective in some people. Prunes also contain phenolic compounds that stimulate healthy gut bacteria. This too may increase the laxative effect.
Figs
Figs are fabulous for increasing fiber intake. Just one medium fig contains 1.5 grams of fiber. Figs contain an enzyme called ficin and thought to be the reason behind bowel health. Figs are a first-class snack on their own and fig paste is an awesome alternative to butter or margarine. Figs paired with goat cheese or a plant-based alternative on crackers is a great appetizer for guests or an on the go-to snack.
Digestive health starts with eating an array of fresh produce and since it all begins in the mouth, chewing slowly is paramount. Increasing water intake helps increase fluids in the gut. Hydration helps soften stools and stimulate the body to pass bowel movements. Fiber is your friend. Be sure to add this nutritionist’s top-picks to your menu plan for awesome digestive health. Be the queen or king of the throne at least once daily!Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com or visit www.mercedeskaygold.com
