Q: How Do I Relieve Constipation?

I have digestive issues, however during the holidays it gets worse.  I am always constipated and have been most of my life.  What can I do to eliminate, or at least decrease, the symptoms so I can enjoy my holiday more?

Coreen: Here are some simple changes you can make today to relieve constipation and improve your digestion:

• Limit all dairy and wheat/flour based products for a week.
• Drink LOTS of water and add lemon if you can.
• Eat mostly fruit and veggies with healthy fat and healthy protein.
• Rice based crackers, brown rice or any other rice based grain should be okay.
• Limit cheese as this is very constipating.

In addition, here is a list of supplements & products to take that will help, especially if you know your diet isn’t very good with all the holiday festivities.

1. Digestive Enzymes – take 2 with each meal.  Buy Gold Digest if you can find it (made by Enzymedica); you need a STRONG and powerful enzyme, so ask what else they have if you can’t find this brand.
2. Probiotics – I like Bio K as it is the best, but the store near you may not have it.  Have the salesperson recommend the strongest they have.  If you have access to Bio K (it is like a small yogurt), take 1 per day.  If not, take a high dose probiotic (1 in am and 1 at bedtime).
3. Organic Flax Oil (Spectrum or whatever other brand they have that is good – get the high lignin as it has more fiber, but you have to shake it well each time you use it otherwise it all settles to the bottom).  Use 4 tbsp daily; can be on salads, in tuna salad or whatever.  You can use more as this will help with constipation.
4. Calm Magnesium made by Natural Vitality – this is VERY helpful for chronic constipation and for any bowel issues.  You need 1-3 tsp per day.  Start with 2 and if this isn’t enough go up to 3 tsp, but if it is too much back down to 1 tsp.  I think you will likely need the higher dose as you start, and then you can decrease if your bowels get looser.

I hope this helps to improve your digestion.  Happy Holidays!