Dealing with Constipation

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ConstipationWhat is one condition that no one likes to talk about?  If you said constipation you are right.  It is one of the most common problems that can wreak havoc in your life and be so embarrassing that most people won’t discuss it.   But it is there and companies make millions of dollars selling products and drugs to deal with this problem.

While it can be just a brief inconvenience for most people, for others it can be a lifelong struggle.  Constipation is not just an inconvenience, but can lead to many serious health problems if the problem is chronic.

The causes of constipation range from lack of fiber in your diet, dehydration, side effects of prescription drugs, health conditions, and not enough contractile movement of the colon.  The wavelike contractions of the intestine, called peristalsis, are vital to keep waste products eliminated daily and keep toxins from being absorbed into your bloodstream. 

Lack of peristaltic movement appears to be one of the main causes of constipation and this lack of movement in the intestines can be a life-long problem for some people.  Without the peristaltic movement, you end up going through long periods of constipation and suffer through those bloated feelings that are very uncomfortable.

Another cause of constipation is the condition of irritable bowel syndrome.  This condition has other side effects beside constipation, including upset stomach, bloating, diarrhea, and stomach pain.  There are several causes of irritable bowel syndrome, including food allergies, lack of peristaltic movement, and poor diet.

Many people who have suffered through years of dealing with irritable bowel syndrome have found relief by eliminating grains from their diet.  Many people switched to a Paleo diet, which focuses on healthy meats and vegetables, while avoiding grains.  Ironically, some people develop constipation on the same diet because there is no fiber in any kind of meat.

Many people have had lifelong problems with the lack of peristaltic movement and have had to suffer with years of constipation, trying anything to help alleviate the problem.

One of the first things you need to do is make sure you are getting enough fiber in your diet.  The average daily requirement for fiber ranges from 30 to 40 grams.  Another measure is to make sure you get about 15 grams of fiber per 1,000 calories.

There are two types of fiber – soluble and insoluble – and you should be consuming both types of fiber.  Soluble fiber is fiber that dissolves in water and is found in oats, legumes, nuts, psyllium, and fruit.

Insoluble fiber is found in whole grains, vegetables, nuts, and seeds.  This type of fiber does not dissolve in liquids.

While you need to make sure you are getting enough fiber, it is not the only solution for constipation.  Another factor is food sensitivities and food allergies.  This is a growing problem and more and more people are turning out to have food sensitivites to grains, especially wheat and the protein in wheat called gluten.

To keep from going through bouts of constipation, you must drink lots of water, get enough fiber in your diet, check for food sensitivities by a process of elimination, and eat plenty of vegetables and some fruit. 

If you are looking for a short-term solution you can take a mixture of vitamin C powder and magnesium powder on an empty stomach.  You should be able to have a bowel movement in a few hours.  This is for only a quick solution and not to be used for extended periods of time.


3 Responses to “Dealing with Constipation”

  1. Kaylee 2014-02-26

    I had problems with constipation when I was on a Paleo diet and I needed to add psyllium and flaxseeds to help get rid of the problem. Don’t overload on the meat or you could get constipated.

  2. Ken W 2014-02-27

    I used to be a big meat eater but I noticed I was getting bouts of constipation and I have cut back and added more fiber. Now things are running smoothly.

  3. Jessica 2014-03-7

    I am about to start the Paleo diet and now I am thinking I better have a heavy veggy part of the diet because I can do without the hassle of constipation. Is psyllium acceptable under the Paleo diet?


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