I have used a number of different methods in combination to avoid constipation and while none of them are perfect by themselves the combination seems to work great for me. Here they are:
- drinking more water (I would shoot for 80 oz. minimum/day, more in hot weather or with exercise)
- eating more salt (unless you have serious hypertension this will make you more thirsty)
- eating higher fat foods like nuts (both the fat and the fiber in them helps, but no peanuts, as they are a legume)
- eating higher fat meat (80%/20% ground beef etc.)
- getting some extra magnesium from magnesium citrate (smaller amounts, maybe one tablet /day)
- starting the day with one cup of regular coffee in the morning (which usually gets things going), then going to decaf or none (otherwise it will dehydrate you)
- if all these are not enough, regularly adding a small amount of psyllium fiber (psyllium husk) that does not have grains in it, on a regular basis with a large glass of water or other liquid. Psyllium is the primary ingredient in Metamucil, but you can also buy it by itself online or in health food stores. Here is an explanation of the Psyllium plant:
Here is a short explanation of it: en.wikipedia.org/wiki/Psyllium_seed_husks
There are no carbs to count as all the carbs are fiber and it is a natural food, psyllium husk is higher in fiber than any other food.
In many cases if you eat enough fat (around 80%) you won't need all the fiber, but sometimes hormonal imbalances like hypothyroidism can lead to constipation and psyllium will improve things. If that does not help please see a doctor.
Eating grains will cause far worse problems than constipation because of the systematic inflammation that anything with grain or sugar will cause for most people, affecting all their organs.
Hope this helps,
Edited by: HOUNDLOVER1 at: 3/22/2013 (12:56)
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