According to the National Institutes of Health, approximately $725 million is spent on laxative products each year in the United States. Though there are several factors, including medication usage and lack of physical activity, that cause a buildup of waste matter in your intestines, diet plays a major role in the rate at which food matter passes through your digestive system. In a clean colon, bowel movements should be regular, occurring every one to three days. Waste material should be soft and plump and easy to eliminate. A clean, healthy intestine has an abundance of healthy bacteria and a hearty supply of water. Making and committing to specific dietary changes will flush your body of constipation within one week.
Step 1
Drink at least 64 oz. of water per day. The body is made up of up to 60 percent water. Stool absorbs most water once it has reached your colon. If there is not enough water for absorption at this point, the stool will become hard and dry, making it much harder for your body to eliminate, causing constipation.
Step 2
Include a substantial amount of fiber in your daily diet. Recommendations specify that children and adults get at least 20g of fiber per day, but more is better. Fiber is a carbohydrate that can be broken down into two types, soluble and insoluble. Insoluble fiber is food matter that your intestines can't digest. This attribute allows this type of fiber to add mass to the stool, helping to push waste matter from the colon. Soluble fiber dissolves in water and draws water to your stool, increasing its size, which provides easier transit through the intestines. Aim at acquiring foods that are at least 3 to 4g of fiber per serving. Fruits, vegetables and whole grains, as well as beans, seeds and nuts, are high in fiber.
Step 3
Increase your colon's probiotic, or good, bacteria. These bacteria are a normal part of the intestinal environment. Probiotics aid the digestive process by helping to break down food in the digestive tract. They also fight off disease-causing bacteria. Lactobacillus and acidophilus are examples of good bacteria. Foods that contain probiotics include kefir, tempeh and yogurt that contains live cultures. Prebiotic foods help cultivate good bacteria in the intestines and tend to be high in fiber. Prebiotic foods include bananas, berries, flax, garlic, greens, honey and onions.
Step 4
Reduce your intake of constipating foods. These foods will harm progress made in flushing your body of constipation. Certain dairy foods, like cheese and ice cream, processed foods and meat can back up your digestive system because these foods are often low in fiber, slowing intestinal transit time. Additionally, these foods tend to be high in fat, which takes longer to digest than protein and carbohydrates.
