Constipation is defined as having 3 or less bowel movements in a week or having a hard, dry, or difficult-to-pass stool. Ideally, we should have 1-2 bowel movements per day, optimally between 5-7 am, the time the large intestine functions most optimally. See a list of the foods below that help to lubricate the intestines and promote a bowel movement.
Foods to Alleviate Constipation:
cabbage
bananas
apples
walnuts
asparagus
figs
spinach
pears
pine nuts
black sesame seeds
chia seeds
mulberries
grapefruit
yams
honey
papaya
peas
prunes
apricots
azuki beans
greek yogurt
alfalfa sprouts
beets
bok choy
cauliflower
sweet potato
okra
pistachios
salt water
Foods to AVOID for Constipation:
foods with baking soda or baking powder
alcohol
tea
bread
white flour
white rice
white sugar
Natural Remedies for Constipation
1. Rub your belly in a clockwise direction 100 times to stimulate movement of your intestines either over your clothes or by using a massage oil or cream with medium to firm pressure, feeling for stuckness.
2. Mix 2 teaspoons of organic honey in a glass of warm water and drink on an empty stomach.
3. On an empty stomach, eat 5-10 figs and drink a glass of water.
4. Eat cooked asparagus and cabbage, lightly steamed, before bed.
If you are still experiencing constipation, acupuncture and Chinese herbal medicine can help you get unstuck! We can also help you to uncover what foods you have sensitivities to with a simple blood test. Call 321-972-2940 to make your initial appointment today!
References:
Ni, Maoshing, and Cathy McNease. The Tao of Nutrition. Tao of Wellness Press, 2009.
Pitchford, P. (2009). Healing with whole foods: Asian traditions and modern nutrition. Berkeley, CA: North Atlantic Books.