- my iParenting
- quick clicks
- recipes today articles
- recipes today q&a
- community & groups
- research baby names
- prepare a birth plan
- content channels
- ip channel rss feeds
- read birth stories
- read parenting stories
- recommended books
- e-newsletters
- safety recalls
- ip diaries
- ip store
- mom of the month
- dad of the month
- editor's letter
- letters to the editor
From Our Sponsors
- e-newsletters
- Sign up to receive our free weekly e-newsletters
- award-winning products
The iParenting Media Awards program helps parents find the best products for their families.
Expert Q&A
 |  |  |
| By Monica Montag Licensed Nutritionist Process Acupressurist Certified Holistic Lifestyle Teacher Founder, Be Well Associates | ||
 |
What can I eat and/or drink to help alleviate constipation?
Many factors contribute to constipation. Among them:
- Dehydration
- Lack of fiber in the diet
- Reduced digestive enzyme production from stress
- Yeast/bacterial overgrowth or zinc depletion
- Chronic tension
- Not enough time in the morning to respond to natural urges
- Lack of a daily routine
Here are some solutions:
Hydration
Drink adequate water using this formula to determine your amount: half your body weight in pounds, divided by two, equals number of ounces you need per day. So, a 140-pound person requires 70 ounces of fluids/day. If you drink anything dehydrating replace it with an additional glass of water to compensate. Adding magnesium to your supplement regimen also helps by rehydrating dry stools and making a hard stool easier to pass.
Fiber
Choose whole-grain breads and cereal (look for 4g fiber per serving), have one to two raw salads a day (mixed greens and other veggies), and two to three pieces of fruit.
Digestive Enzymes
You may need to use some vegetable-based digestive enzymes for a while. Look for bromelain/papain/lipase on the label. Take one or two per meal.
Yeast/Bacterial Overgrowth
This requires the help of a qualified nutritionist or doctor that is trained in treating candida overgrowth, but you can get started by taking a refrigerated probiotic (acidophilus/bifidus), which will start to restore the balance of healthy flora in your intestines.
Chronic Tension
Learn stress management techniques such as meditation, mindfulness or yoga to release excess tension and relax your lower back and trigger the elimination response.
Lack of Time in the Morning
This relates to tension and the inability to "let go" in the morning due to stress overload.
Lack of Routine
Humans are a bundle of conditioned reflexes so we benefit from routines – predictable times for meals, sleep, work and play. This will greatly aid the elimination process."
Related Expert Q&A
More Answers by this Expert
- I found out that my triglyceride level is almost 600. What exactly are triglycerides, and how can I lower my level?
- Is it crucial for a pregnant woman to eat organic vegetables?
- Can my wife take too many vitamins during her pregnancy?
- I found out that my triglyceride level is almost 600. What exactly are triglycerides, and how can I lower my level?
- I'm not a big vegetable eater, but want to include more in my diet now that I'm pregnant. What are some ways to incorporate them into foods so I'm not eating "straight" vegetables?