Constipation Food & Lifestyle Goals

If constipation is a chronic condition for you, or you are pregnant, these rules should be followed strictly. If you are having a bout of constipation, follow these rules until the constipation passes.

Lifestyle Modifications:

• Exercise daily - walking, running, stretching - whatever makes you feel good!

• Practice deep breathing so that your stomach is massaged by your diaphragm

• Practice massaging your stomach in a clockwise circle to promote movement

• Magnesium citrate supplement can help you ease your constipation too

Food Do’s & Don’ts:

• Limit dairy, fried, fatty foods, meats, snack foods such as chips, pretzels, etc.

• Avoid all foods you have an allergy or sensitivity to

• Increase the amount of fiber in your diet: whole grains, veggies, fruits, etc.

• Drink plenty of fluids - water, teas, soups, stews, water-filled fruits, etc.

• Hot water with lemon every morning when you get up to jump-start the digestion

What does that look like?:

• Primarily meals with: cooked vegetables, especially roasted roots, such as sweet potatoes, carrots, squash; Leafy greens such as kale, spinach, Swiss chard, and collard greens; Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts,

• Homemade bone broths and broth based soups

• Wild caught fish, and farm raised eggs

• Grains such as quinoa, brown rice, barley, and whole grains

• Eat organic produce when possible

• Eating breakfast, lunch & dinner when you can enjoy and savor it