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Relieving Constipation starts with How Often Are You Pooping?
So, How Often Are You Pooping?
Relieving constipation is not rocket science.
Your colon works optimal when it is full of water and indigestible plant fiber. This means lots of vegetables, fruits, raw nuts and seeds. A meal in, should be a meal out.
Let me explain; the average North American transit time is 72 hours when you should be pooping out that meal within 12 – 24 hours. You should be having two- to- three easy and formed bowel movements per day that does not require any straining.
Your colon works optimal when it is full of water and indigestible plant fiber. This means lots of vegetables, fruits, raw nuts and seeds. A meal in, should be a meal out.
Let me explain; the average North American transit time is 72 hours when you should be pooping out that meal within 12 – 24 hours. You should be having two- to- three easy and formed bowel movements per day that does not require any straining.
Are you pooping optimally?
Fiber is considered a complex carbohydrate. It is the part of the plant material that cannot be digested, broken down into nutrients, or absorbed into the bloodstream. There are two types of fiber; soluble and insoluble. Soluble fiber retains water and turns to gel in the digestive tract, slows digestion aiding in nutrient absorption in the small intestines. Insoluble fiber speeds the passage of foods and adds bulk to the stool. Together, fiber is important because it will clean mucus along the small intestines, pull toxins from the colon, and balance hormones by binding to and removing excess estrogens in your body.
So, what can you do to get rid of gas bloating and other digestive symptoms?
You now know what causes constipation and that fruits, vegetables, nuts and seeds are bulking agents loaded with fiber that scrape and clean the intestinal tract, while eliminating excess estrogen and toxins; simply amazing! Consider them the diet to help constipation.
Have You Heard of Prbiotics?
Fiber has got a new side known as prebiotic fiber. Research has shown that inulin and oligofructose creates a bifidogenic shift in the composition of the colonic microbiota and its function. Inulin-type fructans may reduce the production of potentially toxic metabolites while inducing important immune-mediated effects. In other words probiotic fiber has the ability to increase gut microflora thus boosting your immune system1.
Prebiotics are non-digestive fiber found naturally occurring in carbohydrates. Most manufacturers use inulin from chicory root. Inulin is digested by microorganisms in your gut and promotes an environment that will allow for the colonization of Bifidobacteria and Lactobacillus to flourish while strengthening colon cells, thus allowing for optimized mineral absorption such as calcium and magnesium. If you are getting your daily recommended amount of fiber you are going to feel renewed less bloated, less irritable and full of energy and want to make it a part of your healthy lifestyle.
Do you know about your Microbiota?
While we are on the subject of microbiota; probiotics are also a daily ritual you want to incorporate into your healthy lifestyle. You wreak havoc on your micro flora and ultimately your immune system every day. Some you can control like diet and the foods you choose, and others you cannot such environmental toxins and pollution. These all take a toll on your colon.
You need to replenish and build up with the right bacteria that are going to keep you healthy. A healthy intestinal flora provides a barrier from opportunist bacteria setting up shop and making you ill. Strong numbers mean your good bacteria can fight off invading bacteria so that you do not get sick. Microflora are needed for the synthesis of some vitamins such as B12 and produce enzymes that aid in breaking down your food. Your critters also aid in detoxifying harmful substances from your body. Let’s face it, without a good strong healthy microflora you are not serving yourself justly.
Along with foods to eat to avoid constipation you need to incorporate into your healthy lifestyle fiber and probiotics that are cultured from human strains, that can resist stomach acid and bile salts and capable of colonizing the digestive tract. Look for probiotics from companies that have a quality assurance management system. Quality assurance guarantees that quality, type and numbers of microflora stated on the label exist when you get the product. For more information on choosing quality supplements that are right for you reach out and email me.
A word of caution when it comes to fiber; please consult with your healthcare practitioner before implementing fiber. Do not take medication or supplements within 1 hour before or after taking fiber. Sometimes the medication will not be absorbed.
If you decide to take a fiber supplement, start slow, especially if you have never taken fiber before. For now, do not follow what it says on the label, which is the full dosage. Instead start with a ¼ teaspoon in an 8 oz glass of water and increase every 3-5 days until you have reached the recommended dosage on the label. Be sure to drink at least 8-10 8 oz glasses of water throughout your day to allow the fiber to work properly.
If you decide to take a fiber supplement, start slow, especially if you have never taken fiber before. For now, do not follow what it says on the label, which is the full dosage. Instead start with a ¼ teaspoon in an 8 oz glass of water and increase every 3-5 days until you have reached the recommended dosage on the label. Be sure to drink at least 8-10 8 oz glasses of water throughout your day to allow the fiber to work properly.
The same goes for incorporating fruits, vegetables and other high fiber foods. Start slow. Your bowels are not used to having to work for a living. In the beginning they will protest with gas and bloating (which is why you have to take the fiber implementation slowly) which will subside in a couple of days.
A special thank you to Jada for sharing her recipe with us.
Jada K. Giberson, C.N.C., R.Y.T.
Certified Nutrition Consultant Registered Yoga Teacher
Source Wellness
The Galleria Wellness Center
740 Front Street, Suite 250 Santa Cruz, CA 95060
831.566.8973
jada@mysourcewellness.com
http://www.mysourcewellness.com
Jada K. Giberson, C.N.C., R.Y.T.
Certified Nutrition Consultant Registered Yoga Teacher
Source Wellness
The Galleria Wellness Center
740 Front Street, Suite 250 Santa Cruz, CA 95060
831.566.8973
jada@mysourcewellness.com
http://www.mysourcewellness.com
Karen Langston is an Internationally recognized Certified Holistic Nutritionist, Life Style Educator, and Speaker training Health and Wellness Professionals who want to truly help their clients, increase revenue and become the Expert in their community. If this sounds like you then --> click here. <--
