Dr. Bakker’s Tips to Say Hello to Good Digestion and Goodbye to Constipation
January 15, 2014 | Published by Dr. Eric Bakker
Now that I’ve covered the common causes of constipation, let’s get to the good stuff: how to fix it. Here are my easy, sensible tips to help ease and prevent constipation:
Stay away from “junk” foods
- The phrase “garbage in, garbage out” very much applies to your gut. Processed boxed goods, sugary treats, fast food and potato chips slow down digestion, create stomach discomfort and often lead to constipation.
Eat smaller, more frequent meals to avoid overeating
- Many of us treat eating as a secondary act we have to do. We eat while working, while watching TV, while browsing the internet on devices. We may feel like we’re saving time by multitasking, but we’re really not. Distracted eating makes for difficult digestion. Take the time to sit down, unplug, chew and enjoy your food. Skipping/combining meals is a big no-no as well. Ideally, have a bigger breakfast, a good sized lunch, a modest dinner, and several healthy snacks in-between.
Cut back on the caffeine
- Caffeine irritates the stomach lining, causing excessive production of stomach acid, which can lead to a variety of digestive disorders. Included in this is a loss of liquids (dehydration), which can easily lead to constipation.
Get more bran in your life
- Unprocessed oat bran is a great food additive than can help promote digestion and regularity. Bran can be added to hot cereals and yogurt. When choosing a bran/fiber cereal, make sure it does not contain processed bran or junk filler.
Eat more “lubricating” foods
- Foods such as okra, kiwi fruit, beets, honey, prunes, pears, apples, walnuts, almonds, alfalfa sprouts, cauliflower and carrots can help keep the digestive system running like a well-oiled machine.
Eat more “moving” foods
- Foods such as papaya, cabbage, coconut, peas, asparagus, kiwi fruit and figs can help move stool through the intestine and promote regularity.
Keep a good bacteria balance
- Fermented foods such as yogurt, kombucha tea, miso, and sauerkraut contain bacteria, which can be good for the gut. Bacteria is natural and essential to digestion, but when the gut is overrun by bad bacteria, bad things can happen. Keeping a good bacteria balance is essential.
Eat more fresh fruits, vegetables and whole grains
- I know you probably hear it all the time, but I have to say it: get more fresh vegetables, fruits, and whole grains in your diet. Year after year, the CDC’s report on intake shows most Americans are not consuming nearly enough fruits and vegetables, which are key to good digestive health.
- Another one you probably hear all the time, but I have to ask: are you drinking enough water? REMEMBER to drink plenty of liquids, especially water. Dehydration can be hard to detect, but the effects are quite noticeable: fatigue, constipation, headache, and nausea to name a few.
Take Squeaky Clean
- This outstanding product developed by Dr. James Wilson was designed to comprehensively support intestinal health by promoting regularity and complete natural evacuation and elimination of toxins, cleansing and conditioning the small and large intestines, and helping to establish a healthy balance of intestinal flora. More information on Squeaky Clean
Speak with a specialist
- Are you already living and eating according to the tips above and still constipated? Diet and lifestyle won’t help every case of constipation. Sometimes there’s a deeper root cause, so making an appointment with a specialist or your trusted physician could be best.
About the Author: Eric Bakker B.H.Sc. (Comp.Med), N.D, R.Hom. is a highly experienced naturopathic physician who has been in clinical practice for 25 years. Eric is passionate about improving people’s lives through proven wellness and lifestyle principles, natural medicine practice as well as public and professional practitioner education. Eric specialises in candida yeast infections, as well as adrenal fatigue, and thyroid disorders. Dr. Bakker has written one of the most comprehensive books on yeast infections called Candida Crusher. Website: candidacrusher.com You can complete his online survey to determine if you have a yeast infection here, or link through to his many YouTube videos: www.yeastinfection.org Dr. Bakker’s Blog: www.ericbakker.com
Categorised in: Digestive Health