Constipation
Constipation is a common condition that affects people of all ages. It can mean that you’re not passing stools regularly or you’re unable to completely empty your bowel.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
HERBAL
NATURAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS
HOMEOPATHIC
MIND-BODY CONNECTION
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
FOODS TO EAT MORE OF
- Fruits: apples, apricots, banana, bilberries, figs, dates, grapes, melons, papayas, pears, prunes, rhubarb
- Vegetables: arugula, beets, Brussels sprouts, cabbage, carrots, cauliflower, collard greens, kale, leeks, onions (boiled), romaine lettuce, spinach, watercress
- Whole grains, olives, beans, molasses, oatmeal, yogurt
- Garlic, ginger, cinnamon, olive oil, rye
- Seeds (especially flax, psyllium, pumpkin, sesame) & nuts (especially walnuts)
- Fluids, especially water (at least 8 glasses a day). (room temp)
- Green superfoods: Blue-green algae, spirulina, chlorella, barley, wheat grass, alfalfa grass
FOODS TO AVOID OR MINIMIZE
- Alcohol, sugar and refined starchy foods
- Dairy products (except yogurt)
ESSENTIAL OILS
- Anise, Fennel, ginger, hyssop, jasmine, marjoram, orange, patchouli, rosemary, sandalwood, tangerine (on abdomen and bottom of feet).
HERBAL
- Aloe, Boneset, Burdock root, German chamomile, golden seal, chickweed, cinnamon, dandelion, elder, fennel seeds, fenugreek, feverfew, garlic, ginger, lavender, lemon balm, licorice, peppermint, yellow dock
- Make a tea of any of the above herbs and add 1 teaspoon honey, 1 teaspoon salt, and 1 teaspoon freshly grated ginger.
- For constipation associated with nervous tension, bowel relaxants such as chamomile and lemon balm can be worth adding. Avoid conventional "roughage" for this type (such as bran) and anthraquinone herbs including aloes, rhubarb root, yellow dock, senna, buckthorn (rhamnus frangula) and cascara sagrada (Rhamnus purshiana). Relaxation and a general reduction in stress are also important.
- Mix equal parts crushed aloe vera plant and honey. Add a little lemon juice. Take a teaspoon every morning and evening.
NATURAL
- Matcha tea
- Black walnut tea - be careful, can cause explosive diarrhea!
- Take 1 Tablespoon olive oil on an empty stomach first thing in the morning. (For Babies, decrease to 1/2 teaspoon of olive oil and take in the evening). If the olive oil doesn't work, you can substitute castor oil, but only for adults (do not give to children) and only for a couple of days at a time (extended use can cause damage).
- Psyllium: 1-3 Tablespoons powder dissolved in water or juice daily (or take 1-3 Tablespoons ground flaxseeds or 2 teaspoons ground fenugreek seeds. Drink 8 glasses of water daily for these remedies).
- Prunes: drink 1/2 cup juice or eat 3-4 prunes each morning.
- Juice any of the following and drink daily: Endive/chicory/escarole, spinach, rhubarb (omit if you have rheumatism, gout, arthritis, stones), cranberry, concord grape, pear
- Eat an apple or banana on an empty stomach and follow with a glass of water
- 1 pint hot water, 2 Tablespoons Epsom salts, 1/2 Tablespoon cream of tartar; drink first thing in the morning.
- Light exercise/Yoga.
- Abdominal Massage in a clockwise direction.
- Strong Herbal Laxative like senna pods (senna alexandrina).
- Liquid Chlorophyll
YOGA / MEDITATION THERAPY
- Detoxifying Workout (15 minutes - Wai Lana)
- Yoga for Constipation (30 minutes - FemFusion Fitness)
- Abdominal Massage for Constipation Relief (20 minutes - FemFusion Fitness)
- Yoga for Constipation (7 minutes - Yoga with Amit)
- Yoga for Constipation (5 minutes - Healthy Focus)
- Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS (12 minutes - SarahBethYoga)
- Yoga to Fart and Poop (11 Min - Yoga With Bird)
SUPPLEMENTS
- Cascara Sagrada: 100 mg at bedtime (should contain 25% hydroxyanthracene derivatives)
- Flaxseed oil: 6,000 - 7,000 mg daily (or add to your food!)
- Magnesium Citrate: 400-800 mg daily as needed (take with food; reduce if it causes diarrhea)
- Vitamin C: 1,000 mg 3 times daily (dose can be increased by 1,000 mg daily up to a total of 5,000 mg daily until poop becomes regular)
HOMEOPATHIC
MIND-BODY CONNECTION
- Can represent an imbalance between your rational mind and your emotions.
- Can also represent a refusal to release old ideas that are no longer serving you.
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
Apple-Orange Smoothie (GF VG VT)
Barley Water (LC VG VT)
Mango Matcha Smoothie (GF VT)
PB & Jelly Sandwich Smoothie (GF VG VT)
Pomegranate Dandelion Tea (LC GF VG VT)
Superfruit Smoothie (GF VG VT)
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Banana-Blueberry Smoothie (GF VT)
Green Smoothie (LC GF VT)
Mango-Banana Smoothie (GF VT)
Peach-Banana Smoothie (LC GF VT)
Strawberry Banana Smoothie (GF VT)
Tropical Smoothie (LC GF VG VT)
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BananaSauce Smoothie (GF VG VT)
Kiwi-Pineapple Smoothie (GF VT)
Mega-Greens Smoothie (GF VT)
Pineapple Kale Smoothie (GF VG VT)
Super Skin Smoothie (GF VT)
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MAINS
Beef Bone Broth (LC GF)
Chicken Bone Broth (LC GF)
Garlic Soup (LC GF VG VT)
Mujaddara (LC GF VG VT)
Spiced Lentil Soup (LC GF VG VT)
Vegetable Broth (LC GF VG VT)
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Black Bean Soup (LC GF VG VT)
Chickpea Salad Sandwich (GF VG VT)
Ham & Collards Soup (LC GF)
Mung Beans and Rice (LC GF VG VT)
Spicy Black Bean Soup (LC GF VG VT)
White Bean & Spinach Soup (LC GF)
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Buddha Bowl (GF VG VT)
Edamame Rice Bowl (LC GF VG VT)
Instant Pot Chickpea Curry (LC GF VG VT)
Shrimp Power Bowl (GF)
Vegan Black Bean Bowl (LC GF VG VT)
White Chili (LC GF VT)
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SIDES
Asian Cabbage Salad (LC GF VG VT)
Butternut Squash Risotto (GF VG VT)
Cauliflower with Mustard Sauce (LC GF VG VT)
Creamy Kale (LC GF KT VG VT)
Fried Cabbage (LC GF VG VT KT)
Kale Salad with Sesame Dressing (LC GF VG VT)
Molasses Beans (LC GF)
Red Beans & Rice (LC GF VG VT)
Roasted Cauliflower (LC GF VG VT)
Sesame Green Beans (LC GF KT VG VT)
Steamed Edamame (LC GF VG VT)
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Bacon Brussel Sprouts (LC GF KT)
Caraway Brussels Sprouts (LC GF VG VT KT)
Chinese Peanut Salad (LC GF VG VT)
Dill Vinaigrette Greens (LC GF VG VT KT)
Glazed Carrots (LC GF VG VT)
Mexican Chopped Salad (LC GF VG VT)
Pilau Rice (LC GF VG VT)
Roasted Brussels Sprouts (LC GF VG VT)
Roasted Onions (LC GF VG VT)
Smoked Almonds (LC GF VG VT KT)
Warm Red Cabbage Salad (LC GF VG VT)
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Beans & Greens Salad (LC GF VG VT)
Cauliflower Risotto (GF KT)
Collard Greens (LC GF)
Farro (VG VT)
Homemade Salsa (LC GF VG VT)
Miso Slaw (LC GF VG VT)
Quinoa Salad (LC GF VG VT)
Roasted Carrots (LC GF VG VT)
Sauteed Spinach (LC GF KT VG VT)
Spinach & Strawberry Salad (LC GF VG VT)
Zattar Quinoa Salad (LC GF VG VT)
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