Treating Constipation: Nutrition

Constipation is a very real and daily preoccupation for some. The pain and general discomfort is unfortunate and because of this many seek to chemically remedy their situation only to exacerbate the problem. How then, can a person pull themselves from this seemingly unending daily cycle? There are three specific techniques to utilize on the daily basis (note the emphasis which is mine) for long term, lasting relief. Proper nutrition, stress relief and detoxification are essential for great intestinal health. This article will focus on nutrition.

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Proper Nutrition

We in the western world have a fast food problem leading us down a road of epidemic health concerns. Obesity, hypertension, malnutrition (more on this later) and of course constipation are just a few of the outcomes of constantly pulling around to the drive-thru window. Before we go any further in this discussion the need to explain what fast food is arises so we can all be on the same page. We have our usual suspects of course. Those places labeling themselves as “fast food” or the new catch phrase “quick service” restaurants (in an attempt to confusion and befuddle people who are on to them) are obvious but there are other types of fast food. Please consider that just about anything you can microwave as a meal or snack from your grocers freezer or shelf  is “fast food”. We don’t traditionally think of restaurants that you sit down and order from a menu without numbers as being fast food but they most certainly can be. Fast food isn’t about how quickly you get your food. It’s about how processed the food is and it is these highly processed foods (to include junk food) that wreak havoc on our digestive health and then our health overall. 

When it comes to proper nutrition a great place to start is with fruits and vegetables. Obvious, right? Fruits and veggies should comprise at least 60% of the diet especially if you are prone to constipation. Not only are fruits and vegetables nutrient rich but they are easily digested which is extremely important where constipation issues are concerned. 20% of the diet should come from complex carbohydrates (whole grains, cereals), 15% from proteins and 5% from fats (quality fats like Omega 3 and Omega 6 found in legumes and nuts). Here is an interesting fact. Adding 20g (just under an ounce) of bran to the daily diet will increase fecal weight by 127% and reduce food transit time in the digestive tract by 40%! Food transit time is a great indicator for how well the digestive tract is functioning.

There are many people who now avoid carbs like the plague but without complex carbs, where the majority of our fiber comes from, we risk chronic constipation. Our bodies were built with some level of balance in mind not extremes. The extreme of avoiding all carbs will only cause issues. It is agreed that all simple carbs should be avoided when possible (highly refined sugars and highly refined flour products) but complex ones should be embraced. Extremes in any form will ultimately lead to suffering. 

Malnutrition was mentioned earlier because not many people know or realize just how malnourished we are as a society. We think we have plenty of food but we do not. What we have is plenty of “stuff” designed to look and taste like food and can be highly addictive (a subject for another article most likely). The truth is most of what we consider food today is void of the most basic nutrition and as such is extremely difficult to eliminate from our bodies. The “stuff “ we eat turns into a sort of gelatinous goo which coats the intestines preventing the uptake of nutrients when we do get something wholesome into our stomachs. The result is constipation. The result is malnourishment. The result is degenerative disease. The result then becomes premature death. After all, it has been noted by ancient physicians and new that death begins in the belly. 

Not So Fun Fact: It is estimated that 90% of all acid reflux issues are due to slow digestion predicated by poor elimination of waste in the colon (i.e. constipation).

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