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Denver Nutrition, LLC
Transformation Through Nutrition
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Debbie Allen, MNT, CHHP
Master Nutrition Therapist

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Eliminate Constipation with Good Nutrition

Constipation is one of the most common digestive complaints in the United States. Constipation can also make you feel bloated and uncomfortable and you may find yourself straining during bowel movements. If there is one health problem all Americans have in common, it would undoubtedly have to be constipation. Yes, constipation! More than 90% of Americans are constipated. Constipation plays a major role in obesity which is an American epidemic these days. Constipation is defined as: Difficulty in passing stools or an incomplete or infrequent passage of hard stools.

Diet For Constipation
Prevention is always better than suffering from the painful symptoms of an impacted bowel. One of the best ways to avoid problems with constipation is to maintain good hydration and well-balanced healthy natural foods. An intestine-friendly diet can help keep stool soft and easy to pass. It can also help you have a regular schedule for bowel movements.

Hydration: 6-8 Glasses of Water Daily
One of the main causes of constipation is a lack of hydration. You should drink 6 to 8 glasses of purified water each day to promote a healthy bowel. Adding lots of water is always good in the diet for constipation sufferers.

Eat Fresh Organic Fruits and Vegetables
It may seem like common sense, but most people don’t get enough of these nutritional power foods. You should have at least 3 servings of raw vegetables every day and at least 2 servings of pure fruit. Adding fruits and vegetables introduces live fiber to your diet.

Fiber is instrumental
Fiber is instrumental in helping the bowels move regularly with ease. A diet with enough fiber (20 to 35 grams each day) helps the body form soft, bulky stool. High-fiber foods include beans, whole grains and bran cereals, fresh fruits, and vegetables such as asparagus, brussels sprouts, cabbage, and carrots. For people prone to constipation, limiting foods that have little or no fiber, such as ice cream, cheese, meat, and processed foods, is also important.

Increase Whole Grains
Most whole grains (and wheat bran) are rich in insoluble fiber.
What is a whole grain?
This is a grain that is unrefined. Things made with whole-wheat flour contain whole grain, but things made with white flour do not. You should have 6-11 servings of whole grains each day. This may seem like too much, but serving sizes aren’t that large. A sandwich made with 2 slices of whole wheat bread contains 2 servings of whole grains. Good sources of whole grains include oatmeal, whole grain rice, whole grain cereals, and sprouted pasta.

Gluten-Free Whole Grains:
t's important to note that gluten-intolerant people CAN eat whole grains. In fact, as you'll see from the list below, a large number of gluten-free grain choices are available. Amaranth, Buckwheat, Corn, Millet, Quinoa, Rice, Teff, and Wild Rice are the best

Limit Meat Consumption
Meat is difficult for the body to process. Try to eat only 3-4 ounces at a time, which is a healthy serving - about the size of the palm of your hand. You don’t have to completely eliminate it, but limiting it is a good idea. You should have only 2 to 3 servings of protein each day and most of that can include fresh organic nuts and seeds, beans, chicken, and especially seafood supplying Omega-3 oils.

Increase Your Exercise
Exercise is a very effective means to treat constipation. Try a few minutes walk after each meal to promote better digestion. Keeping a light exercise regimen such as walking, gardening, and light housework will enhance blood circulation and a healthier digestive system, thus preventing constipation. Oxygen is life. When we increase oxygen to our body cells, they are able to function more efficiently.

Probiotics, such as lactobacillus acidophilus, are live microbial organisms that are naturally present in the digestive tract. Science is revealing that probiotics are especially important because of their positive effect on the bowel. Many do not realize that the bowel is the source of core health and vitality.

This is where the all-important transfer of nutrients to the bloodstream takes place. It is also the command center of the immune system and eliminator of waste products. If the bowel is not working properly, optimal health is impossible and the body is vulnerable to myriad conditions. If the problem is not corrected, severe bowel or gastrointestinal conditions sometimes develop. For the bowel to work properly, a partnership with billions and billions of probiotics is necessary in every critical intestinal function and to prevent the proliferation of harmful bacteria.

Life9 High-Potency Probiotic Supplement

My favorite probiotic that is a very unique formula is Life 5 Hi-Potency Probiotic Life 5™ is a high-potency probiotic, representing the culmination of years of extensive research. Life 5 provides a daily boost of five of the most clinically proven and advanced probiotics, including three super strains that represent the most health-promoting and viable strains ever prepared in a supplement. Life 5 contains 8 billion active cultures and improves colonization up to 10 times.

Recipe Remedies for Constipation
1 quart of distilled water
2 tbs lemon juice
1 cup pitted prunes, cut in half
1 tsp cinnamon

Directions: Put all ingredients except lemon juice in a pot. Bring to a boil. Simmer for 15 minutes, stirring occasionally. Stir in lemon juice. Eat as is or spoon over oatmeal as a sweetener.

How The Ingredients Work:
Water: The water provides lubrication necessary for movement.

Lemon: The lemon juice is a mild astringent which tones and strengthens the intestines. It is also a mild antiseptic and loosens the material from the intestines.

Prunes: Prunes provide the bulk or fiber and stimulation to move the intestines.

Cinnamon: Cinnamon is a stimulant it also creates a sense of well-being.
A spoonful of this recipe brings a relaxed smile to one's face.

More "Home Remedies": There are many ways to treat constipation.
Each person should find his own remedy. Here are some home
remedies you can make yourself at the comfort of your home.

  • Carrot juice and tomato juice are very good for constipation.
  • You can mix 1 teaspoon of olive oil with lemon juice and water. You should drink it in the morning before a meal.
  • A mixture of thyme and honey is very good for constipation. A teaspoon of thyme is enough.
  • Apple cider vinegar can be used to relieve constipation. 2 tablespoons of the vinegar will be enough. It's important to drink it on an empty stomach right before you eat your breakfast.
  • Drink plenty of water, at least 5 glasses of water a day.
  • Do not eat bananas, they cause constipation.
  • Drink potato juice, just grind it and drink up the liquid.
  • Guava is a very effective remedy for constipation. You should eat it with its seeds.
  • Squeeze one lime in a glass, add salt and water and boil it. Let it cool off a little and then drink it.
  • Take 2 tablespoons of flaxseed oil with warm water after a meal.

Good health begins with taking responsibility for our own body.
Contact Me Now to Begin Your Transformation.

If you have questions, need more information or would like to schedule
a FREE 30 minute phone consult: Call Debbie Allen, MNT at 303-782-4842.

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