If you struggle with constipation, you are not alone! Let’s talk about some natural options for improving constipation and getting the digestive juices flowing!
First, you want to make sure you are hydrated enough. You should drink HALF YOUR BODY WEIGHT IN OUNCES of water daily. So, if you weigh 150lbs, you should drink 75 ounces of water daily. This is absolutely the first step to address if you are constipated and not drinking enough water.
Next, you will want to consider your fiber intake in your diet. The best way to get fiber is through healthy foods. Here are a few specific ones that can help get things moving, and create a stool consistency that is healthy and easy to pass.
- chia seeds: best if soaked. place in coconut or oatmilk with cinnamon and cardamom and top with blueberries and a drizzle of honey.
- Flax seeds: also best if soaked. throw a tablespoon in your oatmeal, or cold cereal!
- Oat Bran: mix 1TBS with 1TBS applesauce and 1TBS prune juice and take daily
- Apples
- Prunes
- Kiwi
- Leafy greens
Some other great food items to include in your diet iare things like:
- Kefir (which is a femented milk product)
- Kombucha
- kim chi
- pickles
- saurkrat
- olive oil
- bone broth
- coconut oil
Exercise is very important. just by walking 20 mins. daily you may find a dramatic improvement in your bowel frequency. And by working up a sweat you are detoxing, which is very important for the GI system to function.
Abdominal massage is a good way to give your gut a little love and stimulation to move! check out this link to our you tube channel to learn how to do this: Abdominal Massage for Constipation
Sometimes the muscles of the pelvic floor are causing constipation. If you have a history of pelvic floor trauma, abdominal or pelvic surgeries, IBS, back or hip pain or pelvic floor dysfunction your muscles may be a contributing factor to your constipation You will want to see a pelvic floor PT to diagnose what is going on with your muscles and give you help in rehabbing them so they function properly and allow you to have a normal bowel schedule.
You should have a bowel movement daily, up to 3 a day or every other day. It should be soft, formed stool that is easy to pass without needing to strain. There should be no pain during or after a bowel movement. If you don’t fit this description, you might benefit from a visit with a pelvic floor PT to help you find solutions to your bowel dysfunction.
We offer a free 15 minute phone consultation to help you determine if pelvic floor PT is for you!
