How Do You Prevent Constipation Without Changing Your Diet?
Constipation is so widespread and common that for many people, it is a way of life. As medically defined, you can consider yourself constipated if you have three or fewer bowel movements per week.
The good news is that constipation is 100% reversible, however reversal depends largely on modifying your poor diet. What causes constipation in the first place? High consumption of eggs, cheese, meat, fast food, and foods low in fiber.
A diet that includes whole grains, fruits and vegetables helps significantly to solve the problem of constipation, but maybe this is where you encounter your first roadblock: if you don't want to change your diet, then what do you do?
Don't worry -- there are other options.
Psyllium Husk: If you do not want to change your eating habits and increase the number high-fiber foods you eat, then you must do something else to combat constipation. The easiest way to give your body the fiber it needs is by eating or drinking psyllium husk, a natural detoxifier, every day.
In fact, psyllium is the active ingredient in many cures for constipation. Psyllium is readily available, sold in capsule, tablet or powder form (think Metamucil). The biggest benefit psyllium offers is that it works as a natural laxative because of its high fiber content.
Flax seeds: As an alternative to psyllium you can use flax seeds, which are rich in fiber and are available in almost any health food store. Flax seeds are also called "linseed" or "flaxseed" -- they are the same thing. Linseed powder is usually consumed by drinking it, mixed with any beverage. Drink a glass of water with flax seed or psyllium, along with breakfast, and surely you'll have a better day.
To be safe, psyllium and flax seeds should be consumed 3 hours before or after taking any medication, because their presence in your stomach or intestines can influence your medicine's effectiveness.
Drink plenty of water: The best advice to prevent problems with constipation while taking psyllium or flax seed is to drink plenty of water. Another of the most common causes of constipation, besides lack of fiber, is the lack of fluid intake. Therefore, a change which for some people is as effective as psyllium and flax seed is to drink 2 liters of water daily.
Reduce the amount of coffee and tea you drink, or eliminate them completely: Coffee and tea are delicious beverages, but are constipating. Stay away from them as much you can and you'll notice an improvement, because they are diuretic drinks that dehydrate the colon, which only promotes constipation.
If you want to say goodbye once and for all to constipation, remember to keep this in mind: lots of fiber, lots of fluids. And hey, if you're normally sedentary, a little exercise wouldn't hurt either -- nothing gets your gut moving like moving.
Fiber has even more benefits you might not know about. Did you know it's good for weight loss? Or that it's especially important during pregnancy? Did you know that dietary fiber is extremely important if you have a medical condition like diabetes?
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