Modern diet consisting mainly of refined carbs (rice, pasta, bread), sugary foods and processed meat leads to constipation. If you eat three substantial meals per day and have only one bowel movement – this is constipation.
You might not feel any immediate negative health effects but in the long run waste and toxins will continue to accumulate in the small and the large intestine and will cause many health problems.
People with a healthy, perfectly working digestive system who eat natural fibrous food have 2-3 quick and effortless bowel movements per day about meal times.
Start with eliminating from your diet foods that caused constipation. Introduce foods that simulate bowel movements.
- First of all, remove from you diet all refined carbs and sugars, especially white bread and sweet pastries.
- Avoid pasteurized milk, cooked eggs and overcooked meats. These products are very hard to digest and they can be stuck in the digestive system for days.
- Gradually increase the amount of foods with fibre – especially raw vegetable salads. Fibre helps to keep the food moving through the small intestine and to propel wastes through the large intestine.
- Drink plenty of water. This is very important as having too much fibre in your diet without sufficient quantities of water may lead to dehydration. Soluble fibre found in fruit and veg absorbs water. Too much fibre and dehydration will only make constipation worse.
- When eaten in large quantities oils have a strong laxative effect. Eat plenty of vegetable salads with very generous amounts of top quality vegetable oil. Oils also soften hard mucus in the small intestine and help remove toxins which are not soluble by water.
- Eat more fresh fruit. When eaten in large quantities apples, prunes, figs, pears and kiwi have a potent laxative effect.
- Drink plenty of homemade, freshly squeezed fruit and vegetable juices. Fruit juice helps to soften and dissolve deposits lining the small intestine which makes is easier to remove them.
- Green smoothies are very good for relieving constipation. Raw spinach is an excellent remedy for sluggish bowels. Dark green leafy vegetables are a good source of insoluble fibre which add bulk to the stool and normalises bowel function.
- Any physical activity is very effective for normalising bowel function and preventing constipation. Exercising helps loosen the bowels and to move the waste more efficiently through the large intestine.
- Taking fibre supplements (psyllium husk, flaxseed powder, pectin, alginate) is not the best solution for relieving constipation but it can be helpful in some cases.
- In extreme cases of constipation you may consider laxatives and enemas.
You shouldn’t expect the gut to eliminate the waste perfectly right after you introduce a lot of fresh, live and natural foods in your diet. It may take some time to find the right combination of foods, drinks and physical activity that works best for you.
Initially a lot of people experience very frequent bowels movements and diarrhea when they start eating a lot of fresh fruit and vegetables. This is a very good sign as it indicates that the body has finally got an opportunity and energy to do some intensive cleansing.
The process of cleansing can be actively managed by the amount of fresh fruit in your diet. Increasing the amount of fruit will stimulate the process of cleansing. In some cases you might want to reduce the amount of fruit and vegetables you eat to slow down cleansing of the gut and make it more comfortable.
Getting your gut to effectively eliminate waste is easy for some people and more difficult for others. It is important to start the process, to get the thing moving, so to speak. After that it will be a lot easier to manage the process cleansing the gut by increasing or reducing the amount of fibre, oil and laxative foods in your diet.