Constipation – What can you do about it?
Constipation is something that so many people suffer from you might think it's normal. But while it’s common, it isn't healthy.
Humans need to go to the toilet 1-3 times each day, or they risk reabsorbing toxins, not to mention suffering from bloating, pain, and feeling poorly or even moody.
What causes constipation?
Eating a diet lacking in fibre from vegetables, fruit and whole grains, drinking insufficient water, having imbalanced gut microbes and infections, being magnesium or fat deficient, gut nerve damage from past infections or surgery, brain inflammation, and not moving enough can all contribute.
Resolving constipation is important. Research shows a significant relationship between constipation severity and progression to dementia.
Taking laxatives, which are chemicals, to make you regular isn't healthy either. When used regularly they can cause serious dysfunction to bowel motility (contractions that move things long) such as intestinal paralysis, cathartic colon, lazy or laxative gut, irritable bowel syndrome, pancreatitis and other problems.
What to do about constipation?
Drink sufficient water - this is the #1 cause and simple to resolve e.g. set a timer
Eat fibre - ideally 7 serves of mainly vegetables and some fruit daily, if not more, and if it suits you, whole grains like black or brown rice, quinoa, buckwheat, also legumes IF you tolerate them and don’t have leaky gut
Cut or reduce sugar and refined carbs, which damage your gut and feed infections
Deal with gut bacterial, parasitic, yeast/fungal and viral infections
Move and exercise every day
Do vagus nerve exercises to support motility and strengthen the gut-brain connection as detailed here
Simple hacks
Eat 1-2 tbsp linseed and chia seed ground together in equal amounts twice daily e.g. on rising in some water, in a smoothie or before bed
Take a paleo (no sugar, dairy, grains) fibre supplement that includes plenty of prebiotics
Consider taking digestive enzymes and/or betaine HCl to help you better digest your food
If you've tried all of this and nothing works, then you most likely need professional guidance or testing such as stool testing so you can remedy any dysfunction or infections.