Drink plenty of water!
Constipation is sometimes the result of simply not drinking enough water. Be sure to drink 8-10 glasses or more (depending on climate and activity level) of water per day. The bowels require water to move waste through the colon! Water is a key for proper elimination.
Probiotics / Acidophilus reintroduce friendly bacteria into your colon. If you've recently taken antibiotics, much of the good and all the bad bacteria was destroyed. A 6 to 8 week regimen should help re-establish this vital intestinal flora; and you may continue using it as part of a general health program. Probiotics come in chewable, capsule, tablet and powder form and the potency ranges from 500 million to 200 billion bacteria per serving. Lindberg Probiotic 8 Billion contains 3 strains of beneficial bacteria.
Try alfalfa tablets
Start with 3 or 4 alfalfa tablets and increase to 6 to 10, then take that amount twice a day. The optimal dosage may be 20 to 30 tablets taken throughout the day, until your bowels are regular; then cut back to 3 or 4 tablets daily. Alfalfa is known as nature's "broom and deodorizer," and is an excellent source of fiber, chlorophyll and trace minerals (besides being a very nutritious food).
Consume 25 to 35 grams of fiber a day
Legumes are one of the highest fiber foods to consume. However, if you cannot eat enough legumes, veggies and fruit, try adding a fiber supplement to your diet.
Sprinkle chia seeds or flax seeds into oatmeal or add to salads or a protein shake. These delicious and popular seeds are not only high in fiber -- 5 g per Tbsp -- but are also high in omega-3 fatty acids.
Psyllium is a popular fiber which absorbs water and carries extra moisture through the bowels making a softer stool. One tablespoon provides approximately 4 grams of soluble fiber. Simply add a scoop into water or liquids and drink quickly before it thickens. Try Lindberg Psyllium Husk or Fitness Labs Psyllium Husks and use 1 Tbsp daily. Increasing fiber in the diet will help elimination. Or, try other fibers like acacia, oat bran, pectin, guar gum and glucomannan.
Try a colon health formula
Colon health formulas generally contain a mix of probiotics, prebiotics, fiber and more. Lindberg Super Colon Health conatins psyllium oat bran and apple pectin to help sweep waste out of the colon. It also contains plant-sourced prebiotics from oat fiber, red beet and inulin to create a healthy matrix for probiotic bacteria to flourish. It also includes probiotics from 5 strains to help colonize the GI tract. Take 4 capsules daily with at least 10-12 ounces of liquid.
Magnesium is one of the most important minerals in the body which helps with maintaining proper nerve and muscle health also helps soften stools. Take an additional magnesium capsule to benefit the heart, nerves, muscles and keep stools soft.
Herbal laxatives may help
Many people rely on cascara sagrada and senna for chronic constipation. These herbs increase the intestinal movement and promote a strong laxative effect. Be sure to replenish your fluid levels since laxatives can cause a rapid loss of electrolytes. These should be used only occasionally.
Copyright 2014, Lindberg Nutrition.
Reprinted with permission.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.