● Outside of these common factors, more serious root causes of constipation could be medical conditions like diabetes and stroke, prescription medications like antidepressants or painkillers, or using enemas and laxatives. In these instances, it’s best to talk to your physician about alleviating constipation.
Get Your Fiber
The recommended daily allowance of fiber is 20 to 30 grams per day. Eating natural fiber in the form of fruits, vegetables and whole grains will boost your metabolism, lower your cholesterol and keep your bowel movements regular.
● Prunes, pears and kiwi are excellent fruit choices to battle constipation. Kiwis pack 2 to 4 grams of fiber while pears pack 5 to 6. Both are rich in nutrients and promote regular bowel movements. But prunes are absolutely king when it comes to fighting constipation. In fact, a University of Iowa study enrolled two groups of patients in an 8-week study. Half were given the laxative psyllium and the other half prunes. The patients who were given prunes had more spontaneous and regular bowel movements than those who were given laxatives.
● Eat a piece of fruit (i.e. apples, pears) an hour after a meal to avoid constipation.
● Raw carrots, flaxseed and broccoli are excellent sources of fiber. Avoid cooked carrots, though --- they can lead to constipation. Try to eat more raw vegetables than cooked vegetables as a general rule to fully benefit from their phytonutrients. Flaxseed for its part is rich in omega 3s that reduce inflammation and lower cholesterol and packs 3 grams of fiber to aid in regular bowel movements.