Backed Up? Tips to Dealing With Constipation


It’s something that a majority of people struggle with but never discuss or think about until we are really uncomfortable.

Constipation.

What does constipation look like? Going to the bathroom 1 or less times a day, pushing/straining while on the toilet or having small, pellet like bowel movements.

Sound familiar?

What I find unfortunate is that it is a topic that is not asked about more frequently at health appointments whether that be your doctor, chiropractor, acupuncturist or nutritionist.

Constipation can attribute to a myriad of health issues including cholesterol, diabetes, IBS, headaches, PMS, skin issues and weight loss. So why don’t we take our regularity or lack there of more seriously?

Many of my clients, myself included, can remember being “backed up” as a kid with our mothers forcing calcium magnesium or milk of magnesium down our throats to help loosen thing up.

If you struggled with constipation as a kid, your chances of having some issues as an adult are quite good.

How to get things flowing:

  1. Drink that water: Water helps everything flush out of the body including our bowel movements. Dehydration is an all too common condition that we can easily improve with a bit of mindfulness. TIP – Drink a large glass of water first thing in the morning.
  2. Fat: Healthy fat helps lubricate the colon and can make your trips to the bathroom a lot less stressful. Increasing the amount of olive oil, coconut oil, sesame oil and avocado can help things move along. TIP – Take 1 tbsp of coconut oil with each meal when dealing with bad constipation.
  3. Fiber: Your fruits and veggies hold a lot more than just antioxidants and vitamins. The fiber found in these wonderful foods helps bind toxins and form healthy poos.                                                                                   TIP – Aim for 6-8 handfuls of veggies and 2 fruits a day.
  4. Flaxseed With Applesauce: Apples contain malic acid and pectin which help with regularity. Flaxseed is a great source of Omega 3s and also contains fiber.                                                                                           TIP – Mix 1-2 tbsp ground flaxseed with unsweetened applesauce and 1 tbsp of flaxseed oil. Eat with your dinner to help improve your early morning bowel movement.

What might be “backing you up”:

  1. Coffee: Although many people claim coffee helps them go to the bathroom, over time, it can cause the muscles of the colon to become lazy and dehydrated. This can inevitably cause constipation.
  2. Nuts: A great source of fat and protein but a trigger food for overconsumption, nuts can be a tricky food that can cause constipation issues for many.
  3. Heavy Meat Intake (especially red meat): Overconsumption of meat can definitely be a trigger for constipation. There is no fiber in meat and it tends to be much more difficult to break down.
  4. Sugar: Ever notice your little ones being more backed up right after Halloween? Sugar consumption will most definitely cause some backed up bums.
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