Constipation is one of the most common digestive complaint, but lucky for us it is easy to treat. If your family suffer from irregular stools, not going to the restroom after each meal, is very likely the culprit is some of these: wheat products, dairy, saturated fats, flour, yeast, spices and sugars. Irregular stools become worst where there is lack of fruits, vegetables and whole grains on your daily diet and too much processed and refined foods.
Vegetables, fruits and whole grains are full of fiber, the key to a smooth-running digestive system. Better food choices and plenty of fluids are a major part of the solution.
Fiber is particularly dense in the the skin, stems and leaves of fruit and plants, so don’t peel the apple or get rid of the stalks of broccoli.
Dark green leafy vegetables such as spinach and broccoli not only are rich in fiber but also in magnesium, like prunes they act as a mild laxative, stimulating muscles to push waste through the large intestine. Raisins work as well, like prunes, raisins are very high in fiber.
Keep in mind that excess protein can sometimes contribute to constipation. Also, stay away from white foods such as white bread, white rice and white pasta, all of these have been stripped from its fiber and many other nutrients. These foods lack the fiber needed to stay regular and contribute to many other health issues.
“Drink lots of water with fiber. Fiber acts like an intestinal sponge to soak up water and soften the stools, which allows it to sweep the intestines clean. Without enough water, the fiber can turn into a thick glob that ends up contribution to constipation instead of curing it.” – Dr. Sears LEAN kids
Healing juices and smoothies
Be sure to increase your fiber slowly; if your body is not use to getting the recommended daily value of 25g of fiber, adding more fiber to your daily nutrition can cause cramping and gas, so gradually add fiber daily over a period of several months
Products that might aid constipation
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