Constipation ranges from annoying to future health complications. Some people live with constipation their whole adult lives and take medication for this without fixing the original cause. Other people get this just occasionally. Constipation if left untreated can lead to more serious health problems such as IBS, diverticulitis and diverticulosis.

Constipation is usually caused by a diet low in fiber, inadequate water intake and a sluggish digestive system. This doesn’t mean you have to turn to a vegan or vegetarian diet, it just means you need to add more high fiber foods to your diet. A diet that is high in animal food, dairy and white flour can cause constipation in some people

Current research says that we need between 25 and 35 grams (g) of fiber per day. If you were to add up the fiber you eat every day you would most likely fall far short of those figures. All animal foods such as beef, pork, chicken and dairy products have no fiber or very little, and cheese can cause constipation since it is very binding.

Medication can help in the short term or one time, but prolonged use and reliance on laxatives can cause more constipation in the long term. If your body gets used to these medications it could become necessary to always have to take them just to go to the bathroom properly. There is a time when medication might be needed; you just don’t want your body to have to rely on these all the time.

Building a Better Digestive System

The best way to get rid of constipation naturally is by building up the good bacteria in your digestive system, this way your food will be better digested. To start, you should get a good probiotic (yogurt) at a health food store. Greek yogurt is the best (not brands like Yoplait). There are capsules you can take if you really hate the taste of this, but the actual food would be best. The better ones meet the standards and have all the live good bacteria. Ask the person in that department to recommend one. Miso is also very good at helping the digestive system and relieving this condition.

Eat more fiber by substituting high fiber foods for the low fiber foods. Instead of white bread or buns, use whole wheat. Instead of white rice use brown rice and try whole-wheat pasta for a change. Make soups or buy soups that are higher in fiber such as vegetable, green pea, split pea and lentil soups. Be aware that the sodium content of canned soups can be quite high. Eat fruit for desert or yogurt and fruit. Increasing the amount of fiber you eat per day isn’t that hard to do. One medium apple has 4 grams, a medium pear has 6 grams of fiber and both are helpful relieving constipation. One can of Campbell’s condensed green pea soup has 10 grams of fiber. Also dates, figs and prunes are helpful as well.

Drinking a lot of water will help constipation. Water is very important in keeping your body cleaned out and running smoothly. If you eat a diet of mainly animal foods, then you need to drink more water. Fruits and vegetables have a lot of water in them already, which reduces your overall need to drink water. Vegetables also build a healthy digestive system and are high in minerals and fiber. 

Exercise is also important in alleviating this problem. It doesn’t have to be strenuous exercise, just something to get your body moving again. Walking is fine for this. The more exercise you do, the better your metabolism becomes which aids your body in elimination.

Coffee can be a natural rememdy of constipation since it is a natural laxative. Many people say they become constipated when they quit drinking coffee. That is because the body has become used to the laxative effects of the coffee.

Some people have a hard time digesting certain foods such as a salad, corn and other raw vegetables. If you have this problem at times, avoid these when you are trying to alleviate constipation. Beans and legumes can also be hard to digest for some people, using the product Beano as a digestive aid can help.

You can also try other natural remedies and digestive aids like Swedish bitters. Some of these contain the herb senna, which is an herb and a natural laxative. Follow the instructions and do not use this product longer than it says to. You could also try one of the various fiber supplements available such as Metamucil, Citrucel, Fibercon and Konsyl among others. There are different supplements for different types of fiber. These products differ in the amount of fiber from 1 gram to 6 grams per dose.

If after about two weeks you are still having this problem, you should see your doctor as there are other reasons for constipation that are not diet related.

If you plan to add more high fiber foods to your diet, don’t overdo it. Do not eat several bowls of oatmeal and brown rice in one day. That can cause discomfort if your body is not used to so much fiber. You should slowly add more high fiber foods to your diet. Adding more high fiber foods to your diet isn’t going to work overnight, it could take two weeks to make your feel right again. But it will help in the relieve constipation in the long term.

© 2009 Sam Montana

Helpful articles and books:

All about dietary fiber

List of high fiber foods

Medical information about senna

USDA list of fiber in all foods

12 Days to Dynamic Health by Dr. John McDougall

Digestive Tune-Up by Dr. John McDougall