Almost everyone has experienced difficulty passing a bowel movement at least once in their life. For some, the challenge is a regular occurrence. Dr. Alan Gaby defines constipation as having less than 3 bowel movements in a week. Dr. Bernard Jensen raised concern if an individual was not having 3 bowel movements a day. There are numerous reasons why constipation may be happening, but let’s consider the basics.
The digestive system starts at your mouth and ends with the anal opening. This amazing system allows food to pass through the middle of your body with only the nutrients your body wants getting absorbed. All the rest of the remains of food will provide some support for the trillions of bacteria in your intestines and then will move out with the next bowel movement. The colon is the last section of the digestive system, and a primary role of the colon is to absorb water so that you do not constantly have diarrhea. When this system is working well, your intestines should be regularly moving food remains through with ease.
In order to see regular bowel movements occur with ease, consider the following checklist:
Water – since a primary role of the colon is to absorb water make sure you are consuming enough water that the colon cannot absorb it all. Other beverages like coffee, tea, and carbonated beverages do not count. These beverages will stimulate the kidneys to pull more water out of the body, so additional pure water needs to be consumed to compensate.
Fiber – fiber is that portion of fruits and vegetables that is indigestible. It serves a purpose in absorbing water and toxins from the digestive track and removing them from the body. Consider fiber to be the broom which sweeps through the intestines and keeps them clean. Beans of all kinds, oatmeal, fruits and vegetables are quality sources of fiber. An adult should consume around 30 grams of fiber per day, but the average American only consume half that amount.
Probiotics – Probiotics are the beneficial bacteria you need in your intestines to maintain quality health. These probiotics can be obtained by supplement or through fermented foods like yogurt, sauerkraut, or kimchi. These beneficial bacteria feed on the fiber and produce helpful chemicals that stimulate healing and bowel activity. I recommend a probiotic supplement that has at least 10 different bacteria listed in the ingredient list and to take between 50 billion CFU and 100 billion CFU in the evening before bed.
Food Allergies – make a journal of the foods you eat from day to day and note if constipation is experienced after eating a certain food. Any food can produce an allergic reaction. Some common foods associated with constipation include Cow’s milk, cheese, wheat, and beef.
Flaxseed – Flaxseed oil and flaxseed meal consumed regularly can improve bowel movements and regularity. Recommended intake is 1 – 2 tablespoons of flaxseed oil, or 2 – 3 tablespoons of flaxseed meal per day. Flaxseed provides multiple benefits to the human body from the essential fatty acids, fiber, and additional nutrients packed into this tiny seed.
Magnesium – The intestines only absorb the quantity of magnesium the body needs. However, most Americans are deficient in magnesium as mentioned in a previous article. When you consume more magnesium than your body needs, a laxative effect will be produced to increase bowel activity. Magnesium citrate is an easy supplement to take and 400 mg in the evening before bed will be appropriate to increase bowel activity for most people.
Vitamin C – The intestines only absorb the quantity of Vitamin C the body can use at that time, so excess Vitamin C will also increase bowel movement. If you notice bowel movements are loose or too frequent, check your Vitamin C intake.
As mentioned earlier, there are numerous reasons for constipation to develop. These causes can include hormone levels, medications, stress, sedentary lifestyle and diet. This checklist helps to identify some of the ways constipation may be relieved. Review this checklist and apply what seems best to you. I am happy to discuss individual cases and help you experience a more positive life.
Contact me to discuss your health goals for 2024. I can help you realize greater health freedom in 2024. You can contact me at nutritionproportion@gmail.com, or check out my website at www.nutritionproportion.net
