What Goes In, Should Come Out – Tips for Relieving Constipation

Spending a bit more time in the bathroom lately – or maybe no time at all? You may be constipated!

Tired of Bran? No problem! Check out other ways to relieve constipation

Tired of Bran? No problem! Check out other ways to relieve constipation

Yesterday’s blog mentioned a multi-disciplinary way of treating constipation that you may never have ever thought of and today I’m going to go into a bit more detail about food. Everyone’s heard the good ‘ol saying of “increase your fiber” or “add bran to your morning” to help relieve constipation.

Well, fiber is important, but it’s not just about fiber, and it’s most certainly not just about bran (there are a ton of other sources of fiber that don’t hurt you so much) – it’s also about a functioning digestive system in general!

Here are my top 5 constipation relievers:

Food Tips for Relieving Constipation

  1. Increase your fluid intake in general but more specifically, begin each morning with ½ a lemon squeezed in 1 cup water. It has to be really tart tasting to activate that saliva and trigger digestive movement – or digestive dominos as I call it. You can do this before each meal for extra support.
  2. Chew your food! Yes, chewing actually breaks down your food and allow for better digestion and faster digestion. It’s easier to move a pasty blob, and less work on your digestive enzymes if you’ve broken down the surface area of your food so next time you’re chewing, chew a little more and savour that deliciousness.
  3. Remove food sensitivities – everyone is unique so I recommend doing an elimination diet to help determine this. Even though Dairy can cause diarrhea in most people, it can actually be related to constipation too, especially cheese! Food sensitivities in general can cause inflammation, which means less space for food to move around. So if you suspect a food sensitivity, be sure to discuss this with your Naturopathic Doctor or Holistic Nutritionist so they can guide you on an elimination diet.
  4. Decrease the amount of flour in general (glutinous and gluten free) and opt for the actual grain instead or better yet replace it with fibrous and anti-inflammatory green veggies instead. Flours can be very drying. If you don’t believe me, put a spoonful of flour in your mouth, and then a spoonful of brown rice. Actually please don’t do that and just imagine it.
  5. Increase your healthy fats – think slip n’ slide. I know, very gross to think of, but that’s what needs to happen inside. Your intestines need to have lubrication and same with your food in order for your poop to be lubricated and move through nicely. Fats actually create this, specifically omega 3 fats so even an omega 3 supplement can help. This is especially good for those who have dry and hard poops or inflammation in their body.


So give these tips a try — and if they aren’t helpful be sure to discuss this with your medical or naturopathic doctor — you deserve good poops and having regular healthy bowel movements is important to your overall health 🙂

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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