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Constipation is one of the most unpleasant digestive disturbances to cope with especially when it’s occurring regularly. Constipation is uncomfortable and can leave you feeling bloated and irritated until you have a bowel movement. Digestive disturbances are one of those taboo topics that no one likes talking about, however, in the world of Holistic Nutrition, healthy elimination is a frequent topic because it is so vitally important to our overall health.
Our gastrointestinal tract produces an essential neurotransmitter called serotonin and houses approximately 80% of our immune system. Therefore, having a healthy intestinal flora is essential to how we think, feel and act. More specifically, constipation is a condition in where there is difficulty emptying the bowels which is usually associated with hardened feces. There can be a moderate to high level of constraint or restriction which a pronounced lack of ease to eliminate, infrequent or incomplete bowel movements or a perception that bowel habits are different than usual.
Symptoms of Constipation
Typical symptoms can range from gas, bloating, abdominal pain, chronic fatigue, aches, mental sluggishness and headaches. When these symptoms are occurring, nasty toxins and bacteria are re-released into the bloodstream which the body is attempting to eliminate. Chronic constipation, left untreated, will lead to poor liver function, weight gain, hormonal imbalance and skin conditions like acne.
Causative Factors
Emotional stress, diet high in processed foods, food allergies/sensitivities, and poor microflora status are among the top causes of constipation. In the long run, conditions such as under/overactive thyroid, diabetes, kidney disease, multiple sclerosis and spinal cord injuries can also play as an underlying cause of constipation just to name a few. Hormones also play a role, as women notice their bowel habits change with their menstrual cycle and pregnancy. The aging body is a factor with elderly because of slowed peristalsis and lack of fibre in diet due to heavy reliance on pre-packaged meals. As we age, the body’s ability to manufacture digestive juices like bile, hydrochloric acid and digestive enzymes slows, which will influence the digestive system as a whole.
Optimal Transit Time
In essence, bowel movements should be painless without any straining and optimally bowel transit time should be 12 to 24 hours. For example, if you are having 3 bowel movements a week, you have a transit time of 56 hours which is way too long. Slow bowel transit times rise of the risk of re-absorption of bacteria and toxins back into the bloodstream which will then have to go back through your cardiovascular system, lymphatic system, liver, and kidneys on top of the new bacteria and toxins for elimination. In the long run this can contribute to colon diseases and studies show that chronic constipation increases the risk for colon cancer.
To read more about how to conduct your own transit time test, click here.
Top Healing Foods and Supplements for Constipation:
- Add More Fibre: Legumes, whole grains, fresh fruit, brussels sprouts, asparagus, cauliflower, peas, kale, parsnips, flaxseeds and sweet potatoes are just some great options for increasing your fibre intake. The recommended daily dose of fibre is 35g – 50g. One pear, for example, contains 5g of fibre.
- Spinach: Spinach cleanses and strengthens the digestive system and helps to regulate bowel movements. Mix 100ml of organic spinach juice and water, do this regularly.
- Papaya Fruit: Papayas are high in antioxidants such as carotenoids and flavonoids are also a good source of vitamin A, B9, C, E and K as well as magnesium and potassium. Papaya contains papain which is a natural enzyme that digests protein making it a great option for constipation. Partially unrip papaya is the highest in papain because it prevents the accumulation of partially undigested protein in your large intestine. It’s fibres are insoluble therefore it bulks up and helps move the hard stools. Eat 1/2 papaya fruit on an empty stomach.
- Psyllium Husks: 2 tsp x1/daily drink before and after consumption of a meal. Increase the dose after 1 week to x2/daily and make sure that you take it away from other supplements because psyllium husks can bind to minerals and will prevent absorption. To this until you have optimal transit time which is between 12 and 24 hours. If you have been suffering from digestive issues for a longer period of time, a more gentle approach would be to use chia seeds, flaxseeds or a specific fibre supplement product by a qualified healthcare professional.
- Fennel Seeds: Fennel speeds up the digestive process therefore increase the frequency of bowel movements. Before bed, mix 1/2 tsp into a glass of warm water. Let it stand overnight and drink it on an empty stomach. Do this every night until constipation decreases.
- Raw Honey: Honey is a natural laxative that helps by strengthening the digestive system, stimulates the elimination of hard stools and strengthens the immune system. Mix 1 tsp raw honey in a glass of warm water, for added benefit add 1 tbsp of apple cider vinegar (with the mother).
- Add Magnesium: 75% of magnesium is lost during food processing and not putting magnesium back in soil therefore most people are deficient. Magnesium helps to promote peristalsis by regulating proper contraction and relaxation of muscles. Take at least 200-400mg/daily and increase the dose as needed. Magnesium in the form of citrate works best for constipation.
- Hydrate: Dehydration is the main reason behind constipation therefore consuming 6 to 8 glasses a day of water and at least 5 servings of fruits and vegetables daily helps soften and move hard stools.
- Exercise (Access Stress): Address stress by using stress management techniques such as walking, running, weight training and yoga. This helps promote peristalsis by massaging the intestines therefore increasing movement throughout the body.
- Improve Bowel Habits: Do not ignore your body’s natural urge to eliminate because ignoring it can cause constipation.
- Improve Bowel Flora: Poor digestion can cause the natural process of digestion to move slowly. Taking probiotics each morning can be beneficial and also eating fermented foods such as Sauerkraut is also a great option. A maintenance dose is between 10-15 billion daily.
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