5 Constipation Causes & Tips For Relief
Even if your family is suffering from constipation or you have a highly sensitive or stubborn system, you don't have to give up feeling backed up and bummed out all the time. To help loosen things up, use my tips below. Constipation is usually caused by the following two or more:
Not sufficient fiber. Nearly every meal you need fibrous foods, including a mixture of both insoluble fibers (e.g. whole grains, non-GMO maize and non-GMO maize bran, nuts, seeds, and fruit and vegetable skins) and soluble fibers (e.g. chia seeds, flax seeds, oats, beans, lentils, and strawberries). Get more examples of insoluble and soluble sources of fiber here and shoot every day for at least 25 grams of total fiber. Rye bread, beans, lentils, flax seeds, chia seeds and celery are real constipation-busting superstars. Enjoy some of these nutritious foods every day for healthy poop.
Not sufficient fluid. To hydrate your high fiber bowel movements, you need water. Your stool becomes dehydrated and hard without enough H2O, making it hard to pass. Target half of your body weight (lbs) every day in ounces.
Not sufficient exercise. At least 20 minutes a day of low-impact aerobic activity such as walking, jogging, dancing or jumping jacks will encourage movement through your GI tract. Try a walking or standing workstation to help you incorporate more activity into your working day, or go for a healthy GI stimulation daily morning, lunchtime or evening walk.
Too much calcium or iron supplement. You may be stopped by an excess of these essential minerals. Check my guides to get calcium and iron through your meals if you think these supplements could be your constipation culprit. These minerals ' food sources on your system are more gentle because they are not as concentrated. Plant sources of calcium and iron also contain fiber and other nutrients that support and prevent constipation in a healthy digestive system.
Too much flesh or milk. These low - fiber foods contain a lot of calcium and iron constipation, plus they tend to mess with digestion. If meat and milk are part of your daily diet and you don't have regular BMs, limit them or eat them with lots of high - fiber foods in a small serving.
