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Author: admin, 17.04.2015. Category: Organic Food Delivery

Everyone's body is different; some people may have three bowel movements each day, while others may have only three per week.
Constipation is usually defined as fewer than three bowel movements a week, or your stools are hard, dry, and small, and evacuation is painful or difficult. There are two kinds of fiber: soluble and insoluble, and both work to prevent constipation.
A doctor can help you come up with a diet plan with the right amount of fiber for your body and activity level. Sadly, chocolate can slow digestion and should be avoided if you are constipated and many of us realize this already. Just make sure you stick to the air-popped variety, as movie theater popcorn, or popcorn topped with butter is high in fat, which can cause constipation. One medium baked sweet potato with skin has 3.8 grams of fiber (most of it is in the skin, so leave the skin on!), which can help prevent constipation. Regular baked potatoes with skin have about 3 grams of fiber and are also good options to prevent constipation. Avoid high fat, high calorie toppings such as butter or sour cream, which can make your constipation worse. They contain more than 10 grams of fiber per one-cup serving – more than almost any other fiber source!
A:When you are constipated, it's best to avoid foods that are low in fiber and high in fat. Many processed foods have little to no fiber and will stall food passing through the bowel.
Choose high fiber foods such as those mentioned in this quiz to help prevent or relieve your constipation. It's not a pretty topic, but it's one of the top three things I end up discussing with my clients.
To keep yourself from getting constipated, first, you need to try to consume 25 to 35 grams of fiber a day. Some foods are known for helping to alleviate constipation, particularly if you eat them regularly. Loaded with a rainbow of phytonutrients, just one cup of these leafy greens like Spinach, Swiss Chard & Kale gives you a good amount of dietary fiber and magnesium. All you have to do is eat a small handful of prunes (3 to 4) before breakfast, and again an hour before bed.
For a sweet constipation remedy, take your pick of raspberries, blackberries, and strawberries. Avocados are an incredible fruit that not only help to level off unsteady blood sugar levels, but they're full of muscle-soothing magnesium, too. These are easy to make at home, and cultured vegetables are full of fiber as well as an excellent source of probiotics and digestive enzymes. Freshly ground flax seeds and cold pressed flax seed oil are not just great for helping relieve constipation, but they're great for our heart and blood vessels. Whether for sandwiches or with a meal, the bread you eat should be made from whole grains to help keep constipation away. Olives and olive oil have been used to help stimulate bile juice, that aids in digestion and elimination.
In large quantities, dairy products like milk & cheese, can cause many people to become constipated.
Fast food & refined processed foods cause a variety of health problems, one being constipation.
Green bananas cause constipation because they still have a lot of starch, which can be hard for the body to digest. DisclaimerThis site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice or professional services. Many of us now sadly prefer to rely on processed convenient foods as a source of daily nutrition, without ever giving a second thought to what these foods might be doing to the state of our digestive health. As a result of these modern day meals, constipation is now a common occurrence and exactly the reason why many people visit their doctors, in the hope they will give them a drug to treat it. But there is another way, a gentler way than using medication to relieve the constipation you or someone you know may be suffering from. Blackstrap molasses is commonly used as a sweetener and is a favourite in health food stores because of its incredibly rich source of trace minerals such as iron, copper, and manganese. To try this method to relieve your constipation you will need to boil some water and add 2 teaspoons of unsulfured, organic blackstrap molasses to it, once it is cooled drink it like you would a glass of water.

Many people find that this natural remedy helps even more so if used on a long-term basis, and that it can also help give you a natural energy boost.
Xylitol has been found to be great for keeping teeth and gums healthy[1], and for being a weight loss aid. Many food manufacturers are opting to use xylitol as a sweetener instead of sugar in their products also because it simply does not come with the long list of negative side effects that sugar has.
This alternative sweetener also makes a natural colon cleaner when taken in large quantities. When choosing your xylitol, always opt for GM free types that are derived from birch and not corn. Dark chocolate is totally different to the milk chocolate variety, as it is the dark type that offers all the health benefits.
Some of the health benefits come from the high level of antioxidants that dark chocolate is so renowned for[2].
When choosing dark chocolate go for the organic type that is at least 75 percent cacao, and do so after a healthy meal to reduce the chances of binge eating on this delicious food product. The only type of honey that is good for us comes from the raw, unprocessed types that has not been over heated and over refined so that all the goodness still remains intact.
The most common and effective way to use raw honey as a constipation remedy is to make a mixture of raw honey and warm water, and drink it 30 minutes before eating.
When it comes to constipation, what works for one person may not work straight away for another. But what does seem to always help in my experience as a naturopathic nutritionist is ensuring you are eating enough fruit and vegetables, and drinking plenty of water.
It's not true you need to have a bowel movement every day, and missing one bowel movement does not mean you are constipated. Fortunately, constipation is not generally a dangerous condition and it doesn't last a long time.
When adding fiber to your diet for the first time, do so gradually to avoid bloating and gas discomfort. A medium-sized kiwi has about 2.5 grams of fiber and can help you have regular bowel movements. In a German study, researchers asked people with constipation to name foods they thought caused it, and chocolate was the most frequent answer. You can eat a filling 3 cups of air-popped kernels and get 3.5 g fiber to help relieve you constipation. Beans are an excellent food choice to help relieve constipation, because they contain both soluble and insoluble fiber.
This includes cheese, ice cream, potato chips, frozen meals, red meat, and hamburgers and hot dogs.
These foods add moisture and weight to your waste so it is easier for your body to eliminate it.
All are examples of fruits that have a good amount of fiber, A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams.
These items are also a great source of much-needed omega 3 fatty acid, something every inch of our body can use. Yet another reason to include a square or two of really good dark chocolate in your diet on a daily basis. In fact, a teaspoon of olive oil in the morning on an empty stomach has been used to line the intestinal wall, ultimately relieving constipation.
The lactose in dairy can cause increased gas and bloating that can make you feel even worse if things aren't moving through properly. A study of children ages 1 to 13, found that dairy products could be the cause of their constipation.
It's an Inflammatory food, it can be high in saturated fat, and eating a large portion of red meat can make you constipated. People, especially men, should check their multivitamins to see how much iron they contain. Foods such as corn chips, pizzas, fries, white pasta, frozen dinners and hamburgers are highly processed which causes them to lose their natural fiber content. If you feel that you have a medical problem, you should seek the advice of your Physician or health care Practitioner.
The best time to try this method is first thing in the morning so you can help to get your stools softening over the course of the day, to hopefully bring on a bowel movement later that day. Many studies have shown that xylitol is safe to consume in any amount and daily servings of 40 grams or more may help remedy even the most chronic cases of constipation.
But where dark chocolate can help with constipation comes from it being rich in magnesium, as this mineral helps the bowel muscles contract encouraging excretion.
Some of these good nutrients include essential minerals and enzymes that have a very positive effect on our digestive system.

This can help to prepare the digestive system for the heavy meal that is about to come and invigorate the intestines helping them to cope better with the said meal.
Sometimes certain natural remedies can also take longer than others to kick in, so a handful of patience should always be added to your treatment regime. As the fibre found within these foods mixed with bowel hydrating water, can really help give the bowels the work out they need to get things flowing on a regular basis again. A study in the Asia Pacific Journal of Clinical Nutrition found eating two kiwifruits daily increased the number of bowel movements in adults with constipation. Like cheese, chocolate is high in fat and has little to no fiber, which can slow the passage of food through the bowel. In addition, dairy products contain lactose and those who are intolerant may find they have additional bloating when they eat cheese.
Second, drink lots of water, because if there isn't enough water in the bowels to help aid the digestion process, it can most definitely stop you up.
Replacing unhealthy foods with these alternatives is one of the easiest ways to manage constipation. Prunes are a good source of fiber, but the skin of the fruit has a mild laxative property that will help with elimination.
Berries also are low in calories, so you can eat a big bowl of plain berries with low-fat whipped cream as dessert or toss them on your breakfast cereal, or mix them in pancakes.
It's cheap, easy and an effective way to load your digestive tract with the healthy bacteria it needs. Quick Tip: When using flax seeds, it's best to pick freshly ground, as whole seeds add some bulk to your stool, but they won't get digested.
Check the label before buying: The first ingredient should say “whole” before the grain, such as “whole-wheat flour. Magnesium helps to relax the muscles in our digestive tract (and throughout our entire body), thereby increasing the likelihood that you'll go. Many commercial yogurts are made with lots of constipating sugar, which is not what you need. Almost all the children (80%) who eliminated cow's milk and milk products from their diet had more regular bowel movements. A number of things make red meat constipating, one being the fact that it is high in fat, which causes it to take longer to digest. When you experience constipation, cut back on foods right in iron such as liver, oysters and mussels. But if you're dehydrated, you may find that the caffeine in coffee, black tea, and chocolate only makes you more constipated. Insoluble fiber does not dissolve in water and can be found in whole-grain foods and vegetables. Another study in Advances in Food and Nutrition Research also found kiwis help keep you regular.
In addition, if you suffer from irritable bowel syndrome (IBS), chocolate can aggravate your symptoms.
Make sure to consume around 64 ounces of water on a daily basis to help prevent constipation. However, plain organic yogurts (I like Fage) and even homemade plain yogurts can provide a good amount of probiotics that increase regularity.
It is made up of tough protein fibers that can be difficult for your stomach to digest and it is rich in iron, which can be constipating. Also foods that are very high in sugar and fat tend to be low in fluids and fiber, which will make it much easier for you to become constipated. Drinking water or fruit or vegetable juice can help the dietary fibers work better, making your stools more regular. Flax seed oil should be stored in the refrigerator and milled flax seed should be kept in the freezer. Add a few berries, organic granola, cinnamon, walnuts and a little bit of honey for flavor. Soft drinks, cakes, pastries, crackers, cookies and candy are known to contribute to digestion problems.
Kefir is a fermented food that tastes like a drinkable yogurt that adds millions of probiotics or good bacteria to your digestive system.

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