Five natural and beneficial techniques for resolving issues with constipation without added fiber that can actually damage the colon over the long term according to the book Fiber Menace.
Constipation is a dangerous condition that slowly poisons and ages the body with toxin overload. It is especially dangerous for babies and children.
Given that the diet of most Americans is composed primarily of processed foods and that eating these types of foods contributes greatly to the problem, it is no wonder that over the counter constipation remedies are some of the best selling at pharmacies and grocery stores.
As many as 15-20% of Americans suffer from chronic constipation. Millions more have intermittent issues with it.
Some folks have little hope of going to the bathroom on any given day without their morning dose of Metamucil or a bowl of All Bran. This is a very unhealthy situation indeed!
Why Fiber is NOT the Best Constipation Remedy
Eating more fiber as suggested in conventional circles as a remedy for constipation is not a wise move. Fiber eaten in the quantities recommended can seriously damage the colon over the long term. Think of using fiber to resolve constipation as the “roto-rooter’ approach to solving the problem.
OUCH.
Konstantin Monastyrsky, author of Fiber Menace, warns that high fiber diets produce large stools that stretch and damage the intestinal tract as well as upset the natural balance of beneficial bacteria. The end result of years of eating a high fiber diet as a band aid approach to constipation is more severe constipation, Crohn’s disease, IBS, hernias, colitis, and ironically, even hemorrhoids. Incidentally, he also warns against getting a colonoscopy which tends to do more harm than good!
Mr. Monastyrsky writes that it is simply unnecessary to consume fiber such as psyllium seed husks (the main ingredient in Metamucil) in order to have normal stools. In fact, many healthy traditional cultures ate diets that included little fiber.
Fiber from grain based foods is the most damaging of all. Consider yourself warned. The result of the USDA endorsed high fiber diet is long term digestive distress far and beyond the annoyance of constipation!
Natural Remedies for Constipation
As one gradually transitions from a high fiber to a low fiber, traditional diet, care must be taken to eat plenty of whole animal fats and bone broths that strengthen the intestinal environment. In addition, any temporary issues with constipation can easily be handled with the no fiber strategies outlined below.
Tip: As you are working to resolve slow moving bowels, witch hazel on a cotton pat will sooth and shrink the tissues to help heal rectal irritation, swelling or hemorrhoids.
Exercise (rebounding)
Exercise has long been known to relieve constipation and promote regular bathroom habits. If jogging or being a gym rat is not your thing, however, it is easy to exercise in the comfort of your own living room with a simple rebounder or exercise ball.
Rebounding stimulates lymphatic activity extremely well and gets things moving very quickly.
Even better, if your kids have a trampoline in the backyard, spend some quality family time with them and tone up your colon at the same time by spending a few minutes bouncing with them each day!
Cleansing Herbs
There are many herbs that assist with elimination problems. Triphala and Slippery Elm are probably my two personal favorites, but in lieu of becoming an herbal expert, it is easier to just pick up some detox tea from the healthfood store. These teas have a number of different herbs in them and work brilliantly for that occasional colon sluggishness.
Taking a few detox teabags with you when you travel is also a good way to keep things moving when the stress of travel, changing of time zones, and sitting for long periods on airplanes or in cars can throw bathroom habits off schedule.
Probiotics
A good balance of beneficial bacteria in the gut is essential to a healthy colon that eliminates regularly and without straining. These probiotics are best consumed on a daily basis in frequent, small doses in the form of lacto-fermented foods and raw, grassfed dairy but when this is not possible, a probiotic supplement can be used instead.
Not all probiotics are created equal, however, so be sure to always go for quality. Check out my Resources page for probiotic brands I have personally vetted.
Vegetable Juicing
A glass or two of fresh veggie juice can work wonders with softening up the stools and making elimination a breeze. Be aware that V-8 juice or any other type of vegetable juice in bottles is not helpful at all.
The juice must be fresh, ideally made no more than 20 minutes before consuming. As a result, vegetable juicing and refrigerating to drink later is not a good idea either.
Also use caution when drinking plain veggie juice on an empty stomach particularly if it is heavy on carrot juice which is high in sugars. Stirring in a bit of cream as traditionally done in France will significantly slow down the blood sugar spike from drinking fresh juice on its own and assist with absorption of the wonderful colloidal minerals from the vegetables.
Enemas
When all else fails to relieve constipation, the tried and true enema works fantastically well.
The enema has been used since Biblical times and was even advocated in the Essene Gospel of Peace (from the Vatican library). Used to flush the colon of impurities and assist with regularity, this safe home remedy has been all but abandoned in recent decades in favor of over the counter drugs.
Many alternative cancer treatments make liberal use of the coffee enema to detoxify and cleanse the colon. However, a plain water enema is simple, fast, and highly effective at treating an occasional bout with constipation.
Enema bags can be purchased at the drug store for about $10. Even easier, ready to use, saline enemas are available for about the same price. Be sure to get one without chemical additives, however!
What a simple, fast, and easy at-home answer to a series of high priced colonics with a hydrotherapist! These professional treatments can cost upwards of $75 each putting it beyond many people’s budgets and squeezed schedules.
Nothing literally illustrates the old adage “an ounce of prevention is worth a pound of cure” better than the old fashioned enema!
More Information
Relieving Baby Constipation Naturally
Squatty Potty Review
Chiropractic for Constipation
Five Strategies to Combat Constipation – The Healthy Home Economist http://t.co/xR5CwNB
I am so glad that you are addressing this problem. I became acquainted with the idea of the a coffee enema through a friend who was a fan of Charlotte Gerson and her work. I admit it took me a couple of years to get the courage to try it, but really it is a great tool for the home health tool box. You can order supplies from the store at http://gerson.org. Also good info explaining the how and why.
The biology behind the benefits of coffee enemas occur because the liver combines toxins with bile and excretes the toxins with the bile flow. The caffeine, theobromine and theophylline in coffee dilate the bile ducts to facilitate bile flow. The palmitates in coffee increase the action of glutathione-S-transferase by 600% in the liver and 700% in the small intestine. It is this enzyme that is responsible for the detoxification of free radicals and it’s also this enzyme that inhibits the re-absorption of the toxic bile. The quart of fluid held in the colon encourages the bowels to quickly move the waste out of the body by increasing peristalsis. Only coffee administered through the colon has the effects of bile duct dilation and glutathione-S-transferase stimulation.
I never thought the big C was my problem until I went on GAPS, especially the intro part. I quickly learned my BMs were nowhere near normal and I needed help. Namely: enemas. I dreaded them and simply refused them. Until I had no choice… and guess what?? They’re not bad. And you feel so good afterwards!! I’ve been on GAPS for almost 6 months and I now have a daily BM. The last 2 days I had 2 BMs a day! (Sorry if this is TMI). Adding dairy kefir and increasing ferments was key for me.
Hi Magda, many folks are constipated and don’t even realize it. Much of this is due to doctors promoting the idea that a BM every few days or even once a week is ok. Such insane advice and what keeps folks in the dark about the truth of their condition, plugged up and on the road to extreme illness from all those toxins putrefying in their gut 24/7.
Sarah,
Could you give your 2 cents on this, please?: My 5 month old’s stooling pattern suddenly changed about 2 weeks ago. Instead of multiple dirty diapers daily, she now is once per day, sometimes every other day. Is this healthy/normal? She is a breastfed baby. Could my diet be influencing her stooling pattern, or is a change in her stools normal at her age?
Thanks!
I’m not seeing any probiotic recommendations on your resources page. I imagine you recommend bio-kult, but I was trying to see if there were any others listed. Am I missing something??
GapsDiet and Cultures for Health are both listed.
Hi Sarah,
I believe eating enough fat, especially good animal fats, is also essential in relieving constipation.
Yes, this is mentioned in the post. When the fiber based carbs are reduced, healthy fats should fill that gap.
Gentle bouncing on a mini trampoline is another option — supposed to be good for the digestive organs and lymph circulation.
My 8 year old son suffered from terrible constipation for years and the last month we’ve been eating real fats, healthy fats, real milk, kefir, butter, etc. he has not been constipated at all. In fact, it’s become a joke because he goes so quickly and it looks normal now– he likes to call me in to show me. All this debate about whether or not raw milk has health benefits–this is proof enough for me.
Magnesium seems to help. It must be a dietary deficiency.
Ciao, Pavil
Water, water and more water! When my kids get constipated I make them drink 8 oz of water every 30 minutes. Works every time! Read this in a natural healing book.
Fats have been really helpful at our house, i.e. coconut oil! And also drinking enough water. I read that if you are having trouble having a bm, that you should drink 3 glasses of water on an empty stomach (on rising) and that gets things moving. Kind of wakes up your system, so to speak.
Thanks for sharing this- info that everyone needs to know but no one really wants to talk about! 🙂
Hi Sarah,
This was a great post. I am so glad you exposed fiber for the problem it can be. I know so many folks who are wedded to eating tons of fiber everyday and all they have are hemorrhoids and polyps…and all sorts of digestive problems!
I also love how you mentioned about adding cream to veggie/fruit juices. My mom has always done this. She is in great health (she’s in her late 80’s) and has never had a problem with constipation. A wonderful juice we make here – – – and especially good when you are battling illness…is apple, celery, ginger, cinnamon, and turmeric…and raw cream and honey. Juice an apple, a few stalks of celery, and a knob of ginger – maybe about an inch. Warm the juice VERY gently on the stove top adding in the ground cinnamon and turmeric. Once the spices are dissolved, remove from the heat and pour into a coffee mug. Stir in a bit of honey to taste (or maple syrup which is especially tasty) and top it off with a splash of raw cream. This is very healing and will also prevent constipation which sometimes accompanies illness.
Love,
Mary