Nutritional Tips to Prevent and Treat Constipation

Sep 14, 2022 | 0 comments




The colon is a vital part of the body’s natural system, which helps remove wastes and toxins from the body. It also helps maintain the body’s fluid levels.

Constipation is a common problem that can lead to various health issues. It can be caused by the presence of toxins, and it can lead to more serious problems if left unchecked. Ideally, everyone should empty their bowels at least once a day.

If your bowel movements are less frequent or you have a slow or incomplete evacuation, then you might be experiencing constipation.


Many dietary and lifestyle factors can lead to a lazy bowel. Some of the most common factors that can have a negative influence on bowel movements are:

  • Lack of mobility / exercise
  • Dehydration / high tea & coffee intake
  • Diet high in red meat & saturated fats
  • Diet high in milk
  • Diet high in sugary foods
  • Diet low in fibre
  • Low levels of magnesium
  • Worry & stress


The odd irregularity in bowel habits, perhaps when we travel to a different climate is of no major consequence, but chronic constipation (passing stools less than four times a week on a regular basis) can lead to all sorts of health problems, including:



  • Flatulence & abdominal cramps
  • Bloating
  • Mineral deficiencies
  • Increased potential for growth of polyps & tumours
  • Haemorrhoids
  • Piles & anal fissures
  • Headaches and toxicity
  • Hormonal imbalances/PMS
  • High cholesterol
  • Skin problems


Let’s take a look at 4 main dietary areas to focus on when preventing constipation and what foods to eat:


1) Intestinal lubrication
  • Spinach
  • Banana
  • Sesame oil
  • Raw honey
  • Pear
  • Prune
  • Peach
  • Apple
  • Apricot
  • Pine nut
  • Almond


2) Bowel movement
  • Cabbage
  • Papaya
  • Peas
  • Black sesame seed
  • Coconut
  • Sweet potato
  • Asparagus
  • Fig
  • Pineapple
  • Oat bran


3) Gut flora
  • Miso
  • Sauerkraut
  • Live yoghurt
  • Kefir
  • Kombucha
  • Kimchi
  • Dark green veg


4) Soothing
  • Flaxseed
  • Liquorice root
  • Aloe vera
  • Slippery elm

In summary, the foods we consume have a direct impact on our gut and conditions such as constipation can be treated and prevented by eating the correct foods as well as drinking enough water and moving every day.

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