Relieve Constipation and Bloating
By Yuri Elkaim, BPHE, CK, RHN & Amy Coates, RHN, BSc.
Constipation is a big problem in the western world.
According to the medical community, constipation is defined as having 1 bowel movement every 2 to 3 days. But as holistic health care professionals, we know that’s absolute nonsense!
For optimal health, you should be passing 2-3 bowel movements each day! Anything less is considered constipation. If you’ve ever had a colon cleanse, good for you. If not, you need to read the following important information regarding constipation and colon health and learn how to relieve constipation and bloating.
What Causes Constipation?
Constipation is usually a result of years of abusing your digestive system through poor food choices and not listening to your body. Chronic intake of foods that irritateyour 
digestive and intestinal system eventually causes them to function at a sub-optimal level.
For instance, non-foods like coffee, refined sugar, alcohol, and other processed foods stress your colon and digestive system and eventually hinder their function.
For optimal colon health, the goal should be to remove these irritating foods and provide your system with nutrients that will allow it to heal and function as it should.
Being constipated can also come about by resisting the urge to do your “business”. At a very young, we simply went when we needed to go – no problem except for the clean-up our parents were subjected to. But as we age, we tend to suppress our body’s natural urge to defecate. Whether it be class or work schedules or travel commitments, we’ve started to ignore our body’s many cries to head to the toilet.
In the end, we have instructed our body that we will have a bowel movement (or at least try to) on our terms, when we’re willing and ready. However, it isn’t that simple because your body knows when it needs to go. Passing a bowel movement is not a logical decision, it is a primal need your body is destined to satisfy.
So it is our fault, our lifestyle, and our poor dietary choices that has led to being constipated.
Why is Constipation Dangerous?
This could quickly turn into a very lengthy discussion but we’ll give you the essentials. The problem with being constipated is that your body’s waste does not get to its final destination – the toilet.
Rather, it sits in your colon, putrefying and expelling more toxins back into your body. This is called auto-intoxication and is a serious health concern if it persists over time.
Think about it. If you were to let garbage pile up in your home for weeks, months, or years can you imagine the type of disgusting and toxic environment you’d be creating?
Well, the same thing happens in your body if your “garbage” is not regularly removed.
Over time, these endogenous toxins will be stored in your fat tissue which includes your fat cells, brain, and nervous tissue. It’s no wonder there’s a considerable correlation between constipation, auto-intoxication, and degenerative diseases!
Natural Constipation Remedies
Constipation is incredibly common and it affects around 20 percent of Americans. It results in more than 8 million doctor visits annually and is usually caused by various factors such as medication, disease, lifestyle choices and foods you eat or avoid.
However, for many people the main cause of their constipation is often unknown and this is commonly known as chronic idiopathic constipation. Constipation is mainly characterized by less than 3 bowel movements per week but can also include other unpleasant symptoms such as abdominal pain and bloating, discomfort or pain when to the bathroom due to stool being dry, hard and difficult to pass.
The first thing is to listen to your body. If you need to go, then go!
Second, remove the irritating foods that we spoke about above.
Third, drink plenty of water. Constipation can also be a result of being dehydrated. Provide your body with more water and it will assist your waste removal.
Dehydration is one of the most common causes of constipation. You can prevent this by simply drinking more water in order to stay hydrated throughout the day. You can also relieve constipation more effectively by drinking sparkling (carbonated) water.
According to some studies, carbonated water is more effective than regular tap water when it comes to relieving constipation even for people suffering from idiopathic chronic constipation.
Fourth, eat more fiber.
Increasing soluble fiber intake increases the consistency and bulk of bowel movements. Including soluble fibers found in foods such as barley, seeds, lentils, fruits, nuts, beans, peas, and vegetables makes it easier to pass stool.
Insoluble fibers commonly found in whole grains and wheat bran also bulk stools and help them pass more easily and quickly through the digestive system. Studies show that up to 77 percent of people suffering from chronic constipation benefit from incorporating more fiber (both soluble and insoluble) in their diet.
Constipation can have several serious negative effects on your mental and physical health as well as the quality of life. Therefore, it is extremely essential to look for safe and effective ways to relieve constipation even at the comfort of your home.
The goal (from an overall health perspective) is to hit 35 grams of fiber per day. But really, are you going to count? Probably not. Therefore, simply by eating more whole foods or even following a raw food diet will greatly assist you.
The goal is to get both soluble and insoluble fiber. Ground flaxseeds are a great source of balanced fiber and a terrific source of omega-3 fatty acids.
Fifth, getting more essential fatty acids (omega-3s) will provide the lubrication required to allow your colon to pass along the waste smoothly and effortlessly. If you strain to pass a movement, that’s a good indication you could use some more lubrication.
Finally, you need to follow a detox diet that will cleanse your body. If you’ve been constipated for some time, then you need to face facts and realize that your body is a toxic feeding ground!
The only way to better your health and prevent future problems is to get the waste out of your body through regular bowel movements and other means that will detoxify your body.
And of Course – Exercise more!
Recent randomized controlled studies show that exercise reduces the symptoms of constipation. Therefore, if you’re constipated you can try exercising more even if it simply means going for regular walks.
You don’t have to be a prisoner to constipation any longer. Allow us to show you the light…
Yuri Elkaim is a renowned fitness, nutrition, and weight loss expert. He is a registered holistic nutritionist and the co-creator of the Total Wellness Cleanse – a 30-day food-based cleansing program that has helped thousands of people lose weight, cleanse their bodies of toxic overload, and restore incredible health.
Child Constipation Symptoms
Some of the signs and symptoms of constipation in children include:
- Baby is in pain and crying when straining to have a bowel movement
- Your child is applying extra pressure to pass stool
- Blood stains in your child’s stools due to ruptured blood vessels
- Hard and dry poop
- Your child has the urge to pass stool but is unable to do so.
- Your child refuses to eat because of discomfort.
- Firm tummy
- Your child goes for several days without a bowel movement
- Irregular bowel movements along with vomiting.
Home Remedies for Constipation in Kids
Constipation is a very common condition in kids and it’s commonly recognized by absence of bowel movements or hard bowel movements. Dealing with your child’s constipation can be very depressing. Although severe constipation might require medical intervention, you can try some proven home remedies to relieve your kid from constipation and its symptom. Here are a few home remedies for constipation in kids:
- Water
Dehydration is one of the prime causes of dehydration. Therefore, it’s essential to ensure that your child drinks enough water each day to help avoid constipation. If your kid has missed passing stool or is having difficulty passing stool, encourage them to drink at least one liter of water per day. You can also try lemon and warm water which is a great home remedy for indigestion.
- Whole fruits
Offer your child whole foods such as bananas, prunes, apples and guavas to help beat constipation especially in kids. Offer your kid whole fruits over juices and fruit pulp to ensure that the fiber content remains contact.
- Yoghurt
Yoghurt keeps good bacteria flourishing in your kid’s gut. This allows easy passage of the bowels hence preventing constipation.
Home Remedies for Constipation in Babies
Here are some home remedies you can offer your baby if they are constipated:
- Change the formula or adjust your diet
Formulas which have been thickened with cereals such as rice cereal and formulas which are rich in casein tend to be more problematic. If your baby is having persistent problems with constipation, you can ask the baby’s doctor to change the formula. However, if you’re breastfeeding your baby, you can adjust your diet since your baby may be reacting to certain ingredients in your diet.
- Use solid foods
If your baby is already eating solid foods, you can add a few high-fiber foods to their diet. Offer foods such as prunes, peaches, pears, broccoli, barley, wheat, quinoa, and skinless apples instead of puffed rice and cereal. Bran cereals, crackers and whole-grain breads may also help clear constipation.
- Massage and exercise
You can do several gentle lower abdomen and stomach massages throughout the day to help stimulate bowel movement. On the other hand, you can encourage your baby to walk around in a bid to speed up digestion. Leg bicycles may also be helpful if your baby isn’t walking yet.
