Constipation, Nutrition, and Supplementation
The best way to improve bowel movement frequency is to have 8 to 10 cups of water per day.
We should also aim to have a diet high in fibre – for example, dark leafy greens, green vegetables, apples, carrots, and celery would be a good start. Supplementing the diet with a wide variety of nuts and seeds and healthy sources of saturated fat such as coconut oil, olive oil and avocados would also be very helpful.
Probiotic foods aid in improving digestive health. Examples of these foods, added at each meal, would be olives, sauerkraut, kimchi and tempeh (fermented soy).
Avoid foods that have a laxative quality such as caffeine (in black and white teas, coffee, and chocolate) and psyllium husks which can aggravate the digestive tract.
Foods that can have a negative effect on bowel health and promote a ‘leaky gut’ leading to constipation are: refined sugar, simple carbohydrates, caffeine, alcohol, genetically modified foods...