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What Are The Health Risks?

A healthy gut is the foundation of wellbeing, so constipation can contribute to:

Foods To Combat Constipation

Food is one of your biggest allies against constipation. Adopt these gut-friendly diet choices and see which ones work best for your body:

Plant Foods, Soluble and Insoluble Fiber

Fruit and vegetables encourage natural hormone balance . They are also high in fiber, which improves digestion, reduces the risk of constipation, can assist in moving food along the digestive tract and stabilizes blood glucose levels, which stabilizes insulin levels. Eating plenty of fiber also reduces other digestive conditions such as diverticulitis (small pouches in the colon and hemorrhoids (small often painful, bulging veins located in or near the anus).

natural hormone balance

High fiber veggies include tomatoes, avocado, broccoli, carrots, peas, and beans. There are two main forms of fiber and it is good to eat both:

The US Food and Nutrition Board of the Institute of Medicine recommend that women under 50 have a fiber intake of 25 g/day and over 50, have 21 g/day. To help you get your head around that:

But when it comes to fiber it is important to listen to your body. If you don’t usually eat a great deal of fiber, increase levels slowly to minimize issues like bloating, flatulence and tummy discomfort, which can occur as your body adjusts. If you suffer from slow-transit constipation, fiber could actually make your constipation worse, so don’t overdo it.

For a new high fiber recipe option, try my recipe for Lentil Stew or Kenneth Cole REACTION Womens Time Faux Button Detail Fabric Ankle Bootie Black/Multi Q9CkK
.

Flaxseed

These are a known cure for constipation because of their natural oils and mucilaginous content, which adds bulk to your stool, helping speed up its transit time through the bowel.

Laxative effects which work in part through the cholinergic pathway and can be Merrell Mens Agility Charge Flex Trail Runner Navy 11 M US wB09Oijf
.
Eat them raw, ground and added to dishes like breakfast bowls and healthy smoothies.

If that does not help, here is my favorite trick, especially when I travel (and tend to get constipated): Take 2 tablespoons of whole flaxseed (not ground) in a 16-ounce glass of filtered water before bed. The seeds will plump up and due to their slimy nature, they will evacuate things nicely.

Herbal Bitters

These stimulate digestion, particularly by boosting the production of bile acids, which are produced in the liver and are natural laxatives that also help break down fats. Recent research shows that a new drug that stimulates bile increases bowel movements by helping to soften stool and encourage their progression through the colon.

View this table:
Table 3.

Number of observations with significant or nonsignificant outcomes in our vote counting analysis of pre-vs. posttest comparisons, across seven response variables and three treatment groups.

When comparing the control group to the nutrition education group or the control group to the garden group, a total of 12 out of 27 of the outcomes were nonsignificant ( Table 4 ). In the remaining 15 observations, the measured response variable was always higher in the nutrition education or gardening group, relative to the control group.

View this table:
Table 4.

Number of observations with significant or nonsignificant outcomes in our vote counting analysis of posttest comparisons between control and nutrition education treatments, and control vs. gardening treatments, across seven response variables.

Although the gardening group showed more positive significant responses (for pre- and posttest comparisons, as well as compared with the control group) compared with the other groups, the large number of nonsignificant outcomes across all treatment groups made it difficult to interpret this data with confidence.

Participation in a nutrition education program resulted in a significant increase in nutrition knowledge [ E ++ = 0.15, CI = 0.05 to 0.22, df = 1, fail-safe number = 0 ( Merrell Mens Moab 2 Waterproof Hiking Shoe Granite bdVw5YJ
)]. The control group also had a significant increase in nutrition knowledge [ E ++ = 0.23, CI = 0.04 to 1.02, df = 2, fail-safe number = 3.4 ( ECCO Edinburgh Mens Loafers Cognac LNoMC
)]. However, the gardening treatment experienced no significant increase in nutrition knowledge [ E ++ = 0.21, CI = −1.19 to 0.43, df = 2 ( Fig. 1 )].

View larger version:
Fig. 1.

Impact of control, nutrition education, and gardening treatments on changes in nutrition knowledge. Plotted points are the cumulative effect size (), and bars represent upper and lower bias-corrected bootstrapped 95% confidence intervals (CIs). was calculated as: where is the effect size for the th study, and is the weight (reciprocal of the sampling variance) for the th study. CIs were calculated for each from resampling tests generated from 999 iterations. When a CI intersects the zero line, the impact of a treatment is nonsignificant. Significant outcomes are marked with an asterisk (*).

The control treatment exhibited no significant changes in preferences for fruit [ E ++ = −0.01, CI = −0.01 to 0.00, df = 1 ( BRIL Dr Punto Rosso Y73 Leather Slipon Womens Ladies Sandals Mule Clogs Slippers Shoes White 1k3onUf
)] or vegetables [ E ++ = −0.01, CI = −0.05 to 0.11, df = 2 ( Adrienne Vittadini Womens Soto Loafer Black TTiQZbY
)]. Although the gardening treatment had no significant effect on preferences for fruit [ E ++ = −0.02, CI = −0.20 to 0.01, df = 3 ( Gabor 63722 Womens Mules Ice VIrehr
)], it did have a significant effect on vegetable preference [ E + + = 0.10, CI = 0.01 to 0.19, df = 1, fail-safe number = 0 ( DrMartens Womens Ariel Leather Sandals Black Ccy5LiB
)]. We did not have enough observations to quantify changes in vegetable preference or changes in fruit preference for the nutrition education treatment.

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