How to End Constipation

As a Nutritionist I am always interested in peoples' bathroom habits, because they can be so telling as to diet and digestive health.  The number one complaint I hear about on this topic is constipation, so I thought I would put together a "beat the constipation cheat sheet".

Tips to Beat Constipation - Nourish With Karen

1.  Get enough fibre.  An adult should consume about 30 g of fibre/day.  Whole grains, nuts, seeds, legumes, fruits and vegetables are all great sources.  Refer to my oatmeal blog here.  Consider taking a fibre supplement.

2.  Consume enough water.  Staying well hydrated keeps things flowing smoothly.

3.  Eat probiotic foods.  Yogurt is the first thing you think of when you think about probiotic foods, but if you have an issue digesting dairy, it may not be the right choice for you.  Consider other fermented foods like kombucha, kimchee, or natural sauerkraut .  Stay tuned on these, I will be posting recipes in the future.

4.  Up your magnesium intake.  Stats say that more than 70% of us are magnesium deficient to start with (more info here).  Magnesium is a muscle relaxant.  If you find yourself constipated from time to time taking some magnesium will relax the colon and allow things to get moving.  

5.  Get some exercise.  Just moving can aid in the process, so go for a walk, bike ride or take a class.

6.  Get into a squatting position.  Surprisingly, the toilet does not put the human body in the proper position to facilitate easy elimination.  Placing your feet up onto a small stool will help you get into the right position.

Regular bowel movements are important in moving toxins, cholesterol, fat and waste out of your system.  Hopefully some of these tips will work for you!