How to fix constipation

Constipation can range from uncomfortable to agony. One of the most frequent questions we get regularly from Florasophy users is how to handle constipation. 

Research continues to mount and we’re learning that constipation is not simply a “pain,” it influences our risk for developing serious conditions. While we’ve normalized constipation to the point that even medical doctors often suggest that 3 bowel movements a week is acceptable, the truth is that humans should have 1-3 complete and formed bowel movements each day. If you’re not in that camp, this information is for you.

How to fix constipation

1. Stay hydrated. This does not simply mean drinking enough water, it also means getting plenty of electrolytes either through vegetables and fruits or by adding a high quality electrolyte supplement daily.
2. Consume 20 grams soluble fiber a day. In addition to Florasophy Loosen Up, focus on foods like beans, lentils, flax, chia, Brussels sprouts, and avocado. 
3. Take a constipation-specific probiotic.
4. Avoid sweets that can feed yeast and inflame the gut.
5. If you’re still struggling after these important interventions, try an elimination diet for 2 weeks avoiding wheat, dairy, corn, soy, and egg. If this resolves your problem, add one food group back in each week to see which one triggers the problem.
6. Last tip: Magnesium citrate draws water in the bowels and can support healthy bowel movements. This is a great tool, but it doesn’t take the place of the 5 important steps above. If you try steps 1-5 and you’re still constipated, magnesium citrate can provide great relief, but we also recommend reaching out to a trained functional medicine provider.

Struggle with constipation while traveling? Check out our travel-specific post for more tips. 

Takeaway

Chronic constipation isn’t just a digestive issue—it’s a systemic health concern. Early intervention through fermented foods, hydration, exercise, avoidance of constipating medication use, and an anti-inflammatory and high soluble fiber diet and medical evaluation can reduce risks of long-term complications and improve quality of life.

About Megan Barnett, MS, CNS

Megan Barnett, MS, CNS is a clinical nutritionist, research writer, public speaker and educator with over ten years in the field of nutrition science and functional medicine. She co-owns BioLounge, a functional medicine clinic in Portland, Oregon, and she is the co-founder and product developer of Florasophy organic soluble fiber blends. She sits on the board of directors for the American Nutrition Association where she supports the credentialing and professional development of her colleagues while providing leadership in the treatment and prevention of disease using evidence-based nutrition science.