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How To Alleviate Chronic Constipation

 

 

Things To Avoid

 

So, it starts with avoiding all the things I speak about all the time that TCM + nutrition just don’t like in general: -

 

  • Dairy

 

  • Meat rich foods

 

  • Alcohol

 

  • Refined white carbs (white pasta/rice/bread)

 

  • Fried food (including e.g. swapping fried to poached eggs).

 

 

 

Other things you might not have thought about to avoid:

 

  • Foods with baking soda/powder

 

  • Yeasted breads (bagels, challah, pretzels), instead go for wholegrain sourdough

 

  • NSAIDs (painkillers like ibuprofen) slow down the stools and cause us to produce less mucus in the gut in general (leaving it susceptible to damage)

 

 

 

Things To Do

 

  • Drink 1.5-2L room temp or above water (filtered preferably, NEVER COLD)

 

  • Have a hot breakfast/ hot food in general over cold

 

  • Exercise regularly

 

  • Soaking everything!

 

  • Chew more/better & generally eat more mindfully.

 

  • Separate out meals, less snacking - leave significant time between meals. The intermittent fasting I spoke about here may also help relieve constipation.

 

 

 

Additional Therapies To Try

 

  • Flax seeds/flax-meal/ flax oil - soaked, (up to three tablespoons once/twice daily)

 

  • A bit of apple cider vinegar before each meal (as always, raw, unpasteurised, WITH the mother). Also a note that it’s high in histamine so if you have any allergies/hay fever maybe skip this one

 

  • Aloe vera works as a laxative (but its v.cooling so be careful)

 

 

Teas Are a Good Idea

 

They up your liquid content if you’re bad at drinking water too:

  • Digestive herbs (can be had as teas, supplements or added to food): dandelion or liquorice root, oregano, dill, caraway, mint

 

  • Other good teas include carminative teas, which help with bloating/distension/constipation, these include: Anise, Fennel, Peppermint, Lemon balm, Chamomile, Rosemary, Ginger, Cinnamon, Cardamom, Coriander, Cumin, Fenugreek, Orange peel.

 

In general we want to do three things with our nutrition:

 

  • Lubricate the intestines: spinach, banana, sesame seed/oil, honey, pear, prune, peach, apple, apricot, walnut, pine nuts, almonds, alfalfa sprouts, carrot, cauliflower, beets, okra, seaweed

 

  • Promote bowel movements: cabbage, papaya, peas, coconut, sweet potato, asparagus, figs, wheat/rice/oat bran

 

  • Replenish the gut microflora: i.e. all probiotic foods will help as already discussed (as long as no SIBO)

 

  • Constipation always takes us onto FIBRE. The recommended amount is 35g of fibre per day.

 

 

Lots of love,

Cassie x

 


As always, for more information or to book a nutrition consultation you can find me at:

 

Instagram: @vale.of.health

 

Website: https://valehealth.co.uk/

 

 

 

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