Description
The easiest and healthiest first step to curbing constipation is to change your diet. Eat whole real unprocessed food and always fill at least half your plate with a variety of vegetables. Then consider the following supplements:
MAGNESIUM
A big constipation culprit is magnesium deficiency. We don’t eat enough of this underrated mineral (magnesium-rich foods include nuts, beans and greens), plus things like chronic stress, too much caffeine and sugar and toxic overload often deplete magnesium levels. Even if you eat plenty of magnesium-rich foods, you probably need to supplement to get optimal levels. Consider supplementing with 200 mg to 1,000 mg of magnesium citrate daily. Gradually increase the dose until you go once or twice a day. If you take too much, you will get loose stools. If that happens, back off a bit.
PROBIOTICS
A healthy gut microbiome (good bacteria) is crucial for optimal bowl movement. Taking a good quality probiotic on a daily basis will also assist in curbing constipation.
MCT OIL
One of the best natural“laxatives” is MCT oil. You can put it in your coffee (which, by the way, also helps you go) or use it in your smoothies and salad dressings or alternatively, simply have a tablespoon of MCT oil every morning.
FLAXSEED FLOUR
Flaxseed flour is rich in fibre and protein, and is a great source of Omega 3 essential fatty acids. Flaxseed is a super fibre and a great natural way of getting things going when you struggle with constipation.
HOW TO USE FLAXSEED FLOUR
- Click here for a great flaxseed bread recipe.
- Flaxseed flour mixed with water can also be used as a substitute for eggs in baking. Click here for a flax “egg” recipe.
- Add to smoothies for a natural fibre boost.
And then lastly, exercise is a great laxative. So move your body everyday to help move those bowels. And don’t forget water: Hydration is critical, so drink at least 6 to 8 glasses of water each day.
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