No I’m not talking normal.  What is normal?  I don’t know.  Normal is boring right?  I’m talking about being regular, as in, daily ‘movements,’ a good working ‘system,’ dropping the kids off at the pool, doo-doo…yes people, I am talking poop. So let’s get a little giggle in…and now talk some shop.

constipationToo many people are constipated. In fact, when we work with clients one on one, I’d say the majority of the 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 . I 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 simply to look at the foods you’re eating.  Pulling out common food sensitivities is a huge part of it – most common ones include gluten, dairy, soy and sugar.  But what about adding in?  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.

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  • Drink plenty of water – at least 8 cups a day. Upon waking drink warm water with a squeeze of lemon
  • Foods to consume include:
  1. fermented foods {sauerkraut, miso, kombucha, yogurt (non-dairy if needed), etc.}
  2. ground flax seed & chia seeds
  3. gluten-free rolled oats*
  4. whole grains like quinoa*
  5. garlic
  6. beets!  very helpful
  7. plenty, plenty of dark leafy greens
  8. dried figs and/or prunes
  9. apple cider vinegar {before meals}
  10. healthy fats like coconut oil, ghee and olive oil

*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 in all of our programs and many people experience massive digestive relief, if you’re interested in trying it out, hop on board our upcoming Prescribe 20 in January!  It’s a fun program and  you should experience some major shifts.