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
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
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
- Fennel, ginger, hyssop, jasmine, marjoram, orange, patchouli, rosemary, sandalwood, tangerine (on abdomen and bottom of feet).
NATURAL/HERBAL
- Aloe, 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.
- Matcha tea
- Black walnut tea - be careful, can cause explosive diarrhea!
- 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.
- 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
- Mix equal parts crushed aloe vera plant and honey. Add a little lemon juice. Take a teaspoon every morning and evening.
- 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 & HOMEOPATHIC
- 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)
- Nux vomica 6c
- Sepia 30c
- Sulfur 6c
- 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)
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.
RECIPES/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
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Banana-Blueberry Smoothie GF VT
- BananaSauce Smoothie GF VG VT
- Barley Water LC VG VT
- Green Smoothie LC GF VT
- Kiwi-Pineapple Smoothie GF VT
- Mango Matcha Smoothie GF VT
- Mango-Banana Smoothie GF VT
- Mega-Greens Smoothie GF VT
- PB & Jelly Sandwich Smoothie GF VG VT
- Peach-Banana Smoothie LC GF VT
- Pineapple Kale Smoothie GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Strawberry Banana Smoothie GF VT
- Super Skin Smoothie GF VT
- Superfruit Smoothie GF VG VT
- Tropical Smoothie LC GF VG VT
MEALS
- Beef Bone Broth LC GF
- Black Bean Soup LC GF VG VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chickpea Salad Sandwich GF VG VT
- Edamame Rice Bowl LC GF VG VT
- Garlic Soup LC GF VG VT
- Ham & Collards Soup LC GF
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- White Bean & Spinach Soup LC GF
- White Chili LC GF VT
- Vegan Black Bean Bowl LC GF VG VT
- Vegetable Broth LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- Butternut Squash Risotto GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Cauliflower Risotto GF KT
- Cauliflower with Mustard Sauce LC GF VG VT
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Fried Cabbage LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Homemade Salsa LC GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Pilau Rice LC GF VG VT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Roasted Onions LC GF VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Warm Red Cabbage Salad LC GF VG VT