Dietary Recommendations and Considerations - Constipation

In general, eat a high-fiber whole foods diet that includes vegetables, fruits, whole grains, legumes, nuts and seeds. The most efficient colon movers contain a combination of soluble and insoluble fiber. Soluble fiber dissolves in water, forming a gel that coats the intestinal wall. Insoluble fiber does not dissolve in water, but rather soaks water up like a sponge as it passes through the intestine, helping to prevent constipation.

Foods highest in soluble fiber include adzuki beans, barley, dried beans and peas, beets, cabbage, carrots, oats, okra and some fruits, especially apples, apricots, bananas, blackberries, blueberries, citrus, cranberries, figs, grapes, melons, peaches, pears and prunes. Psyllium, slippery elm (Ulmus Fulva) and marshmallow (Althaea Officinalis) are also high in soluble fiber.

Foods highest in insoluble fiber include cereals and whole grains, brans, seeds (like ground flax or psyllium seed), and the skins or peels of many fruits and vegetables.

Avoid dairy products, soft drinks, meat, refined carbohydrates, sugar and processed foods, salt, alcohol and coffee.

Drink more water. This is particularly more important when adding more fiber to your diet. Drink at least 64 ounces daily. Rule-of-thumb for water consumption: one third of your body weight in ounces plus 8 ounces for each cup of coffee or tea (diuretics), plus 8 ounces for each one half hour of exercise daily.

Mango, Peach, and Grape Nectar: Blend together 1 peeled and sliced mango, 2 peeled and sliced peaches, 4 ounces white grapes, 1-1/4 cups soy milk/rice milk or nut milk, ½ teaspoon ground cinnamon.

Beet and Carrot Cleanser: Juice together 3 large carrots and 2 beets. Garnish with chopped fresh cilantro.

Can’t Beet It: ¼ cup raw grated beet, ¾ cup carrot juice, ¾ cup apple juice, 1-1/2 cups frozen diced papaya, 2 teaspoons fresh lime juice, ¼ teaspoon grated fresh ginger. Blend until smooth.

Almond Regulator: Blend together 2 ripe bananas, ½ cup ground almonds (almond butter), 2/3 cup fresh orange juice, 2/3 cup plain yogurt, and 1 Tablespoon honey. Serve sprinkled with nutmeg.

Fiber Burst: Blend together ½ cup maple yogurt, 2/3 cup buttermilk, 1/3 cup pitted chopped dates, 2 sliced frozen bananas, 2 Tablespoons bran, 2-3 crushed ice cubes.