No we’re not talking normal. What is normal? Who knows? Normal is boring right? We’re talking about being regular, as in, daily ‘movements,’ a good working ‘system,’ ‘dropping the kids off at the pool, doo-doo’…yes people, we are talking poop. So let’s get a little giggle in…and now talk some shop. What are some constipation causes and how to ‘go’ on the reg?
In fact, when we work with clients one on one, we’d say the far too many people fall into this group. Why does it matter? Well aside from feeling totally uncomfortable, ‘bloated,’ heavy and just icky, it can actually result in some toxins (which is what poop really is: waste) getting reabsorbed back into your system. We know, that’s a horrible visual, but it’s more or less what happens on a micro level. We need to eliminate waste in order to detoxify – everything from hormones to environmental toxins. Constipation, if unattended to long term, can lead to hormonal imbalances, skin problems, mood issues – even affecting your day to day personal and work life. People with IBS miss work 3 times more than those without IBS!
IBS and constipation are huge issues – a myriad of things could be at play including bacteria, parasites, deficiencies and more, but the very first place to look, and often a huge problem solver, is to look at the foods you’re eating. Pulling out common food sensitivities is a huge part of the puzzle. Most common sensitivities include gluten, dairy, soy and sugar. But what about adding in foods? It’s absolutely just as important. Check out a handful of suggestions for foods, nutrients and tips to help you relieve that ‘backed up’ feeling.
- Drink plenty of water – at least 8 cups a day.
- Upon waking drink warm water with a squeeze of lemon – this can be the magic elixir for a slow moving system.
- Foods to focus on include:
- fermented foods [sauerkraut, miso, kombucha, yogurt (non-dairy if needed), etc] – this populate good flora for optimal bacterial balance
- ground flax seed & chia seeds – packed with fiber and healthy fats to keep things moving.
- gluten-free rolled oats* – soluble fiber helps add substance to keep #2 smooth sailing.
- whole grains like brown rice and quinoa* – see above.
- beets! very helpful for regularity + detoxifying!
- plenty, and then some: dark leafy greens – kale can act like an inner scrub brush!
- dried figs and/or prunes – packed with fiber for regularity
- raw apple cider vinegar – supports breakdown in the stomach so food doesn’t go undigested
- healthy fats like coconut oil, ghee and olive oil – fats are crucial for slow moving systems!
- bone broth (+ see exciting giveaway below!) – one of the most restorative gut foods there is, supports optimal gut lining!
*some people with IBS symptoms have found they do best when they remove grains, but everyone is different! see how your body reacts with and without
- Get plenty of magnesium! This is absolutely key. You can get it most concentrated from food in pumpkin seeds, sesame seeds, dark leafy greens, whole grains and legumes. You may want to even consider supplementing with additional magnesium – we love Natural Calm.
- Exercise…more if you can! Yoga is very helpful with constipation
Those are just a handful of things to start doing – but remember, when it comes to constipation, food is the FIRST place to look. We clean up the diet big time at Prescribe Nutrition. We don’t mess around and ditch the problem foods and add in the good foods – many people experience massive digestive relief. Jump in our next program and commit to 20 days to see a better operating digestive system by signing up for Prescribe 20. It’s actually a fun [not horrible] gentle detox and you will experience some major shifts for the better.
What’s more? It’s time for a gut friendly giveaway. Kettle & Fire is going to hook-you-up with a chicken and beef bone broth for you and your favorite cooking buddy. Head to our Instagram and follow the directions for your chance to win. The benefits of bone broth are endless so you won’t want to miss this one!