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You are not alone when feeling full and bloated, constipated or simply uncomfortable. In fact, there are millions of people suffering from constipation several times a week or somedays even longer. We should be moving our stools a minimum of once per day and if you think deeper, we actually produce waste after each meal that should eventually be eliminated.
What causes constipation?
Some common factors to consider are:
Not enough fluids intake: drinking often during the day, for example every 20 minutes will help move your bowel and hydrate your colon. If you are drinking too much coffee, note that this will dehydrate your body, so bear in mind to drink water often.
Not enough Fibers:
The minimum daily requirement is 25 to 30 gr; avoiding processed foods and increasing natural and fiber-rich fruits and vegetables can make a big difference in alleviating constipation. Some fibers might be to harsh and might do the contrary
It is known that iron is a contributing factor. It is best to consume iron in a multivitamin with your largest meal of the day, since it is then that your hydrochloride acid level in the stomach is most elevated that will help digest iron adequately.
Chewing Your Food:
It is important to remember that the digestion of foods starts in your mouth and when not adequately broken down, your stomach might get upset.
Digestive enzymes are of great assistance when you encounter digestive issues.
A mineral closely related to constipation is magnesium, because the digestive tract is basically one long muscle.
which will help initiate peristalsis (moving bowels through your intestines and food into your stomach) is magnesium. It helps absorb calcium, relaxes the muscle which will ease the rhythm to help eliminate constipation and increases water in your intestines to soften the stool.
The Ileocecal Valve:
Located in the appendix area, between the small and large intestine. Its function is to prevent toxic waste from the larger intestine to back up into the smaller intestine. It further helps keeping the food particles in the small intestine until digested, before moving on to the larger intestine. When this valve gets stuck shut, it can cause constipation symptoms.
1. Eur J Clin Nutr. 2007 May;61(5):616-22. Epub 2006 Dec 6.