Sunday, September 12, 2010

Are You Suffering from Irritable Bowel Syndrome?

by admin on August 16, 2010

Irritable bowel syndrome is something that no one really wants to talk about, but more people need to hear about, especially since so many people suffer from it, most of them without realizing it.

This condition affects an average of 50 percent of those that visit the gastroenterologist each year. Even if you have not gone there yet, it is likely that at some point, you will want to make the journey.

The condition is one that is likely to cause you a great deal of pain and discomfort. For that reason, it is imperative to learn all that you can about what irritable bowel syndrome is as well as how it can be relieved. That is what we aim to do with aloeride. But, before you can find relief from irritable bowel syndrome, you must know what it actually is.

What exactly is irritable bowel syndrome?

IBS, as it is called for short, is also known as spastic colon. In this condition, individuals will experience pain in their abdomen. The pain is due to a disorder related to the function of your bowel. In addition to pain, you may also experience changes in normal bowel habits.

IBS Symptoms

There are many symptoms that can be contributed to that of irritated bowel syndrome. Learning about these can help you and your doctor to get a start on what is wrong. In many cases, IBS symptoms may seem like a normal bowel, but in fact there could be additional problems lurking.

The most frequent symptoms include:

Pain in the lower abdomen


Pain that is relieved by defecation

If you are suffering from any of these conditions, you may want to talk to your doctor, especially if they are recurring.

The symptoms that you may experience may feel like diarrhea or even constipation. In some individuals it moves from one extreme to the next. A change in the stool is often a symptom of IBS. It is also believed that those that have other conditions are more likely to experience IBS.

Those conditions include chronic fatigue syndrome, stress, chronic pelvic pain and fibromyalgia.

Some doctors have found that there is a link between irritable bowel syndrome and mental conditions. They link IBS to having both neurological and psychological components. In addition to this, conditions can make it worsen. For example, menstruation usually makes IBS worse or makes the symptoms more pronounced.

A good supplement of aloe vera can help in most cases return your bowel movements back to normal but you will have to make sure that the supplement you use is natural and clinically developed to make sure you are dealing with high quality that will positively influence your irritable bowel problems.

Sharon James runs a successful aloe vera website, offering free information on the benefits of the aloe vera plant, especially how to relieve IBS symptoms with pure aloe vera supplements.

Tagged as:Bowel, From, Irritable, Suffering, Syndrome

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Friday, September 10, 2010

Top 7 Tips to Treat and Prevent Irritable Bowel Syndrome

by admin on August 17, 2010

Irritable bowel syndrome (IBS) is also known as colitis or spastic colon. This syndrome is a chronic intestinal disorder characterized by abdominal pain and cramps, constipation, and diarrhea. Flare-ups can usually be traced to something you have eaten. Among the most common triggers are milk and dairy products, spicy foods, fatty foods, and gas-producing foods such as beans, broccoli, cabbage, and cauliflower. The frequency and intensity of flare-ups can vary greatly from one person to the next. Some folks barely notice their symptoms, while others must cope with crushing pain as well as urgent trips to the bathroom. Here are some tips that you can consider to adopt to get relief fast.

1.Mind Your Dining

Take your meals without distraction, worries, and interruptions. The idea is to focus on your eating. If your attention is drawn to something besides your food, you can develop indigestion, gas, bloating, and cramping.

2.Learn To Relax

Since stress can make the irritable bowel syndrome even worse, learning to take it easy may ease your discomfort. In particular, if you are a Type A personality, aim for an A-minus instead. Relaxation tapes can help, as can books on coping and stress-management techniques.

3.Think Small

Feasting on a five-course spread can tax your intestines and lead to cramping and diarrhea. So eat smaller but more frequent meals, say, six mini-meals spread throughout the day rather than the standard three squares or switch to smaller portions.

4.Takes Notes

Keeping a food diary can help you detect the dietary sources of your irritable bowel syndrome flare-ups. If you begin to notice a pattern pointing to a potential culprit, eliminate the particular food from your diet and see if your symptoms disappear as well.

5.Don’t Forgo Fiber

Perhaps the last thing you would think of feeding an angry bowel is fiber. Yet a high-fiber diet can actually help relieve the intestinal spasms of irritable bowel syndrome by slightly distending the colon it may also relieve constipation, another irritable bowel syndrome, by retaining water in the stool. To increase your fiber intake, it is recommended to addmore whole-grain breads and cereals and more fresh fruits and vegetables to your diet. You can also take a fiber supplement. Be aware that eating more fiber can temporarily aggravate irritable bowel syndrome by producing more gas. This usually subsides in just a few weeks.

6.Capitalize On Carbs

Fill your diet with complex carbohydrates such as pasta, rice, fruits, and vegetables, while trimming the fat as much as possible. Fatty foods, especially meats, can send your intestinal into spasms.

7.Be Aware Of Dairy

Many people develop twitchy bowels because they cannot digest lactose, the sugar in milk. You might try to give up milk and milk products for a while to see if your symptoms clear up. If you just cannot bear the thought of sitting down to a bowl of dry cereal in the morning, consider taking a lactase supplement instead. You can purchase this product in grocery and drugstores.

Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of “Neck Exercises and Workouts.” Visit for more information.

Tagged as:Bowel, Irritable, Prevent, Syndrome, Tips, Treat

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Wednesday, September 8, 2010

Diets for Irritable Bowel Syndrome

by admin on August 18, 2010

Irritable bowel syndrome is a common problem with the intestines. Functional disorder means there is a problem with the function of a part of the body, but there is no abnormality in the structure. This disorder most commonly affects people between the ages of 20 and 30 and is twice as common in women as in men. The syndrome can be divided into four types depending on which is the main symptom – abdominal pain, diarrhoea, constipation or diarrhoea alternating with constipation. Up to 1 in 5 people in the UK develop IBS at some stage in their life. IBS can affect anyone at any age, but it commonly first develops in young adults and teenagers.

Women are affected more often than men. IBS is very common and is present in perhaps 60% of patients that see a specialist in gastroenterology. There are a number of dietary changes a person with IBS can make to prevent the over response of the gastrocolic reflex. A bowl of high fibre cereal such as untoasted muesli, weetbix or porridge with fresh or tinned fruit and reduced fat milk or a calcium fortified soy milk and/ or wholemeal or grain toast with minimal margarine and honey or vegemite. A low fat diet will also help to decrease contractions of the intestines right after meals.

Peppermint oil is widely used for irritable bowel syndrome. It is thought to decrease the abdominal pain and bloating of irritable bowel syndrome, possibly by blocking the movement of calcium into muscle cells in the intestines. Partially hydrolyzed guar gum (PHGG) is a water soluble, non-gelling fiber that may help to reduce constipation and to a lesser extent diarrhea and abdominal pain in people with irritable bowel syndrome. Caffeinated drinks such as coffee, and carbonated soft drinks can aggravate symptoms and should be limited, especially in the initial stages of dietary modification.

Yogurt to your diet may help ease symptoms of irritable bowel syndrome. Keep a daily diary of what you eat and whether you experience symptoms after eating. Eat slowly and have meals in a quiet, relaxing environment. One should drink a spoonful of olive oil formerly in the dawn and another at night. Other laxatives such Epsom salts can too be advantageous. One can too go psyllium stalk milkshake but should come it upward with probiotics. One should too consume lecithin as a supplementation. Other unconventional diet charts can too be advantageous. One can drink a really hot cup of water, which in twist induces the intestine campaign in the dawn.

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Tagged as:Bowel, Diets, Irritable, Syndrome

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Sunday, September 5, 2010

Acupuncture Treatment Of Ibs

by admin on August 18, 2010


Irritable Bowel Syndrome (IBS) is one of the most common disorders seen by physicians today. As many as one in five American adults has IBS and yet it goes unspoken because of the seemingly embarrassing nature of the symptoms.

Diagnosis is usually a process of elimination because there are no physical signs that can definitively diagnose IBS. According to the diagnostic criteria developed by researchers, the Rome criteria, you must have certain signs and symptoms before a physician can diagnose you with IBS:

Abdominal pain and discomfort lasting at least 12 weeks, though the weeks don’t have to occur consecutively. You also need to have at least two of the following:
A change in the frequency or consistency of your stool. For example, you may change from having one normal, formed stool every day to three or more loose stools daily. Or you may have only one hard stool every three to four days.
Straining, urgency or a feeling that you can’t empty your bowels completely.
Mucus in your stool.
Bloating or abdominal distension.
Symptoms are almost always aggravated by stress. Episodes may also be aggravated by eating, and are frequently relieved after a bowel movement. IBS according to Chinese Medicine

While other patterns may be present, IBS is almost always considered a disharmony between the liver and the spleen in traditional Chinese medicine. The liver is responsible for the smooth flow of substances throughout the body. This flow can be upset by emotions or stress, causing stagnation of Qi (energy) or blood. Traditional Chinese medicine views the spleen as being associated with the function of digestion and transforming food into energy (Qi and blood). The spleen can be weakened by a number of factors, including overeating unhealthy foods, overwork, too much worry, fatigue, and lack of exercise. When the spleen is weak and the liver is not moving smoothly, the liver overacts on the spleen and can manifest as symptoms of IBS.
To support the spleen and the liver common supplements include Chinese herbal formulas along with digestive enzymes and even probiotics. Acupuncture on a weekly or bi-weekly basis helps to rebalance the body and can correct the liver/spleen disharmony and thereby correct the symptoms caused IBS.

Finally, diet and lifestyle cannot be overlooked and must be addressed. Here are some general guidelines that can be used to balance IBS and liver/spleen disharmony:

Diet should include good protein and good fats, with moderate complex carbohydrates that emphasize vegetables. Good protein sources are wild and low-mercury risk fish or free range chicken, grass fed beef and lamb free of growth hormones and steroids. Other good sources of protein are nuts, seeds, beans, and free-range eggs.
Vegetables that are especially alkaline and contain a good amount of water and fiber. They will help to cleanse the body and support the liver. Eat vegetables steamed or sautéed, it helps to support the spleen and digestion. Raw, cold vegetables should be avoided.
Squashes, pumpkins, sweet potatoes/yams are especially nutritive to the digestion and spleen.
Whole grain brown rice supports spleen Qi as well.
Stocks, broths and soups should be a staple in the diet as a great spleen Qi tonic.
Do not consume water or beverages with meals as to not dilute gastric juices and natural digestive enzymes.
Avoid common food triggers: caffeine, alcohol, dairy, greasy/fatty foods.
Getting adequate exercise and practicing stress-relieving measures such as yoga. breathing exercises and meditation regularly.
Getting adequate sleep to minimize the effects of stress on your body and digestive system. Posted by Lakeshore Wellness Center

Susan J. Wojcik is a Naturopathic physician and board certified acupuncturist in private practice at Lakeshore Wellness Center in Chicago, Illinois.

She has been practicing Naturopathic and Integrative medicine at Foothills Neurology in Phoenix, Arizona since 2002 and has only recently settled down in Chicago to begin her own private practice. She is a graduate of the University of Wisconsin

Friday, September 3, 2010

Irritable Bowel Syndrome (ibs) – a Functional Disorder

by admin on August 20, 2010

Food becomes an important part when affected by IBS. There is no one food which triggers this problem. Any food which is high in fat, insoluble fiber (which cannot be dissolved in water like fruits, vegetables, whole grains and cereals and caffeine (in any form like carbonated beverages, tea, coffee and even decaf) can cause this problem. Soluble fibers on the other hand are our saviors. They can get through problems like diarrhea and constipation. An increased fiber diet really helps you beat this problem. But excess of anything can be trouble. Other than helping you out from this mess it may push you further into it. There are no specific treatments which can cure IBS problem but by using preventive measure we can relieve the symptoms. A change in ones lifestyle can make a huge difference to fight this condition. Some dietary changes, changes in medicines as well as counter attacking stress-related problem make a lot of difference.

Home Remedies for Irritable Bowel Syndrome (IBS)

Instead of having one large meal, eat small meals which will not add too much stress on your digestive system.

Another method of treating this syndrome is by the use of hypnotherapy. It is one of the drug-free solutions to combat this problem.

Avoid stress by doing some relaxing activities like reading, chatting up with your friends, listening to music and many more.

In dietary changes avoid all the fatty foods like French fries, cheese, ice-cream, chocolate, alcohol and many more.

You can include soluble fiber in your diet such as rice, pasta and noodles, oatmeal, barley, fresh white bread, turnips, sweet potatoes, avocados, papayas and many more.

Drink enough fluids to remain hydrated as well as to have smooth bowel movements.

Avoid gas generating vegetables like beans, cabbage, broccoli, cauliflower and onions.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

For More Article Visit ::

Tagged as:Bowel, Disorder, Functional, Irritable, Syndrome

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Wednesday, September 1, 2010

Peppermint Oil For Irritable Bowel Syndrome

by admin on August 21, 2010

Irritable bowel syndrome is a painful and frustrating disorder of the intestines that is very difficult to treat. It causes cramps, gassiness, bloating, and alterations in bowel habits and is called a functional disorder because there is no visible sign of the disease when the colon is examined. Although irritable bowel syndrome causes a great amount of pain and distress, there is not any damage actually occurring in the intestines. The symptoms range from mild to severe and depend upon the person. Some people may experience diarrhea, while others may have constipation, and still others may experience both. This disorder is caused by hyperactivity of the intestine, with individuals having irritable bowel syndrome to be more reactive to stressors and diet than usual. Researchers also believe that irritable bowel syndrome can also be caused by emotional problems or significant amounts of stress. Although everyone experiences queasiness as a response to everyday stress or certain foods, those with irritable bowel syndrome have and exaggerated response.

Irritable bowel syndrome is very common, being one of the most frequent problems seen by family physicians. Because so many people suffer from irritable bowel syndrome, the disorder results in significant socioeconomic costs along with a reduction in quality of life for many individuals. A person suffering from irritable bowel syndrome will have abdominal cramps and pain, sometimes severe and disabling. The person’s bowel movements will be irregular and range between diarrhea and constipation. Other symptoms of irritable bowel syndrome include abdominal bloating, passing of gas, nausea, lack of appetite, heartburn, belching, disrupted sleep, fatigue, anxiousness, and depression. A person diagnosed with irritable bowel syndrome will have the continued presence of the above symptoms for at least three months and all other intestinal conditions including Crohn’s disease, ulcerative colitis, inflammatory bowel disease, colon cancer, inflammatory conditions of the stomach or pancreas, ulcers, infectious disease, or gastroesophogeal reflux disease will have been ruled out.

There have been a few natural alternatives to the over-the-counter drugs that are prescribed by doctors. These include enteric-coated peppermint oil and clown’s mustard, which both have significant amounts of scientific research behind them and have been demonstrated to benefit individuals with irritable bowel syndrome. Clown’s mustard, also called wild candytuft or bitter candytuft, is a white-flowering plant from Spain. However, it is also grown in Britain, France, and the United States. Its key components are glycosides and flavonoids that have specific actions on the gastrointestinal tract. There has been a great deal of impressive research on clown’s mustard, in conjunction with other herbs, which has proven great success on those suffering from irritable bowel syndrome and other gastrointestinal diseases. Studies have proven that clown’s mustard can reduce symptoms of abdominal pain and diarrhea. Clown’s mustard can also help those who suffer from symptoms similar to irritable bowel syndrome as a result of long time medications for cardiovascular diseases, arthritis, and autoimmune diseases that have caused erosion of the stomach lining and ulcers. Reglan, which is often prescribed by physicians to reduce the symptoms of irritable bowel syndrome, is not only an effective medication, but it also has numerous side effects. These side effects include fatigue, anxiety, agitation, jitteriness, insomnia, yellowing of the skin or eyes, changes in vision, hallucinations, and seizures. Because of its serious side effects Reglan can not be taken for a period longer than twelve weeks. When comparing Reglan to clown’s mustard, both give the same improvement to symptoms of irritable bowel syndrome. However, side effects occur much more frequently with those that take Reglan verses those that take Clown’s mustard and Clown’s mustard has no limit on the duration of use.

Peppermint oil has also been shown to relax the intestinal muscle. People suffering from irritable bowel syndrome in Great Britain are currently being prescribed peppermint oil by physicians, where it has been used as a digestive aid to soothe upset stomach for many generations. Recent research has proven that peppermint oil shows significant effects on the symptoms of irritable bowel syndrome. These good results caused additional studies of peppermint oil on irritable bowel syndrome. Because straight peppermint oil is rapidly absorbed into the bloodstream from the stomach, studies have concluded that enteric-coated capsules of peppermint oil deliver the benefit directly to the intestines, rather than to the stomach. An enteric-coated peppermint capsule that contains rosemary and thyme is extremely effective in the treatment of irritable bowel syndrome because all three oils are classified as volatile oils, which are derivatives of plants that impart taste and aroma, The combination of these three oils can provide a great deal of relief to irritable bowel syndrome related pain.

Both clown’s mustard and enteric-coated peppermint oil can be taken together, but depending on the symptoms, people with irritable bowel syndrome may want to start with one supplement and then add the other one if it is needed. Both of these formulas are available at health food stores, natural product supermarkets, pharmacies, and from health professionals. Most sales personnel and health professionals that are knowledgeable about medications can direct consumers to the most effective products. When purchasing peppermint oil, be sure it is enteric coated, so that the oil is prevented from being absorbed in the stomach. The enteric coating on the capsule will deliver the peppermint oil directly through the stomach to the small intestine and eventually to the colon, where it can give the maximum benefits. To treat an irritable colon, 0.6 ml per day of enteric-coated peppermint oil is recommended by the German Commission E. This product can also be purchased in capsules. Sometimes, the enteric-coated peppermint oil can cause a burning sensation in the rectum when moving bowels. If this occurs, a simple reduction in the dosage will cure this. Those individuals who must refrain from alcohol should not take clown’s mustard in an herbal tincture, which could possibly contain alcohol.

Along with the above natural alternatives, irritable bowel syndrome patients have some other options to help themselves feel better. Because food allergies or food intolerances may be associated with irritable bowel syndrome, determining which foods cause episodes of irritable bowel syndrome and eliminating them from your diet can be very helpful. Reducing saturated fat, limiting calories, and increasing fiber can also be helpful in preventing symptoms that occur after a meal. Since stress also stimulates the intestinal hyperactivity, relaxation training, listening to therapeutic audiotapes, hypnosis, counseling, or biofeedback may help to reduce some of the irritable bowel syndrome symptoms. Peppermint Oil and other natural supplements are available at your friendly internet vitamin store.

Visit VitaNet Health Foods at VitaNet sells high quality supplements like Peppermint Oil for Irritable bowel Syndrome. Please link to this site when using this article.

Tagged as:Bowel, Irritable, Peppermint, Syndrome

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Monday, August 30, 2010

For My Tummy – 7 IBS Diet Principles

 Special Offer: Get Permanent Relief From IBS in 7 Days Guaranteed!For My Tummy – 7 IBS Diet PrinciplesDavid December 8th, 2007

Tummyblogger over at recently blogged about 7 diet principles when it comes to IBS. I have to agree with all of her principles especially #1. I always start my day with a nice fiber-rich bowl of cereal such as Raisin Brand or Fiber One. It gives me confidence knowing that I’ve put down something solid so I won’t find myself having to run to the bathroom as soon as I get to the office.

I’m also a strong believer in principle #6 which has to do with getting off your butt and exercising. Now I go to the gym 3-4 times a week for two reasons. First off, it’s good for me and I enjoy staying fit and secondly and more importantly it reduces stress so I’m less likely to have an IBS stomach issue.

Here’s the full list tummyblogger has put together on the blog:

Principle 1 – Never eat on an empty stomach
Principle 2 – Get actively involved in food shopping
Principle 3 – Read all food labels in the store
Principle 4 – Start with an elimination diet
Principle 5 – Emphasize fruits and vegetables for added foods
Principle 6 – Move and grow
Principle 7 – Add these to your new diet

If you haven’t tried exercise and/or a strong fiber diet, I highly recommend you start there first. It will take a week before you really notice a difference but you’ll be glad you did. I also drink green tea which has helped as well. Soda and coffee don’t get along well with my stomach which I figured out by doing an elimination diet (principle #4).

Friday, August 27, 2010

Foods That Cause Constipation – The Things to Be Avoided

 Special Offer: Get Permanent Relief From IBS in 7 Days Guaranteed!Foods That Cause Constipation – The Things to Be AvoidedDr John Anne December 13th, 2007

Constipation is often the result of a poor diet. It is important that you eat a healthy diet that consists of foods that help your digestive system to work properly. It is just as important that you avoid foods that cause constipation. Since constipation is something that can affect anyone, it is important for you to know what foods are beneficial to the prevention and treatment of constipation and what are the foods that cause constipation so that you can limit or avoid the intake of these foods.

A Healthy Diet in Constipation

It is essential, not only to your overall health, but also in the prevention of constipation that you eat a healthy diet and exercise regularly. A healthy diet consists of fresh fruits and vegetable, foods high in fiber, and foods that provide Omega-3 fatty acids. Your healthy lifestyle should also include planning your meals and maintaining a daily schedule for eating. Eating on a schedule will help your digestive system to stay on a regular schedule, which will aid in the prevention of constipation.

Foods to Avoid in Constipation

There are many types of foods that cause constipation. You should limit or eliminate your intake of these foods in order to prevent the onset of constipation symptoms. While constipation can occur in anyone and is not a serious illness, repeated bouts of constipation can lead to more serious illnesses. Sometimes constipation is a side effect of a medication or illness. If you are taking the medication or suffer from an illness that may involve constipation as a symptom of the illness, you should try to avoid foods that make the risk of constipation higher. Here are some common foods that cause constipation:

Wednesday, August 25, 2010

How can you tell the difference betweeb IBS and Celiac Disease?

Sasha C asked:

My stomach has been very weird since I was stationed in VA.
I saw a show about Celiac Disease and swore up and down that I was going through the same things.

I am always tired, I have constipation/diarrhea in alternation, sometimes I’m bloated, my allergies change (one minute I’m allergic to wheat and can eat dairy and then I am lactose intolerant and can eat wheat), my body really shuts down at times,…

It’s not so bad now but I begged my doctor to test me for Celiac and he told me I was overexaggerating and it’s just lactose intolerance. I wanted to smack him because I don’t even eat a lot of dairy products and I knew it was the wheat doing those things to me. Ironically, some months later, dairy products tore me up but the symptoms weren’t the same.

I had a colonoscopy, everything and all my test results came back negative. SO, how can you REALLY tell whether it’s IBS or Celiac?

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Monday, August 23, 2010

How will IBS affect my life? What changes to my diet should I make?

AG asked:

I have been diagnosed with IBS today, but I don’t really know what it means! Of course I understand the medical side, but I don’t really understand how it is going to affect my life if at all.

I have always been incredibly regular, but this changed after visiting Cambodia (3 months ago). My doctor has checked for parasites etc and has made the diagnosis of IBS. He thinks the travellers diahorea I experienced on holiday has brought to light my IBS. My boyfriend is really pleased that I don’t have parasites. He said having parasites would be serious but that IBS isn’t.

I am really confused though! I am currently living in Japan and have a doctor who doesn’t know me.The information I have on the internet says I should change my diet. However, one website says eat insoluble fibre but another say eat soluble fibre! All I know is that I have lost weight, feel tired and am spotty.

I have found the IBS Network but instead of making me feel better I now want to cry!

Please help!

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Saturday, August 21, 2010

Foods That Relieve Constipation

As you probably already know, constipation is classified as a person that only has three bowel movements or fewer in a week. Their stool is hard and dry and sometimes it can be painful to pass. You also may feel bloated, clogged up, and full.

You might hear people tell you that it’s healthy to have a bowel movement at least once a day. While that may be true for some people there actually is no “right” number of bowel movements a typical person should have. Everybody is different and just needs to figure out your body’s normal number of bowel movements. There are many factors that determine this such as the type of food you eat, how much you exercise, how stressful your life is, etc.

At one time or another, almost everyone gets constipated. In most cases, it lasts for a short time and is not serious. When you understand what causes constipation, you can take steps to prevent it. If you have IBS with constipation you probably already know how important fiber-rich foods are to your comfort.

The major cause of constipation is unhealthy eating habits and you’d be surprised how quickly you’d have a bowel movement after changing your diet for a few days. Fiber foods are also important in helping to reduce the cholesterol levels in the body. They are not easily digestible by the intestinal tract hence putting them in the position of bulk forming enhancers and enable the feces to pass easily.

If you don’t already include foods like bran, wheat, fruits, vegetables, and whole grains in your daily diet it’s time to start now. In short, all high fiber foods are part of the .

The American Dietetic Association (ADA) recommends you eat 20-35 grams of fiber a day but in order for a high-fiber eating plan to work its magic, you have to do three things:

Reach the higher-fiber target (of 20-35 grams of fiber a day) almost every day.Spread your high-fiber foods throughout the day so it works better on your bowels.Drink plenty of water and other non caffeinated, noncaloric liquids/beverages throughout the day as well. Fiber works better in the intestines if there is plenty of water to go with it.

For me, I found my solution by learning from someone else who has lived with constipation for many years. She travels three times a month (and probably just like you and I), her constipation was worse on the road. After reading her step-by-step e-book and learning her techniques, I was able to prevent my constipation in the future. I’ll include a picture and link to her e-book below if you’re interested in getting a copy.

Now I usually start the day by waking up and drinking a large glass of water and then eating a bowl of Raisin Bran or Fiber One. Just make sure to pick a cereal (or oatmeal) that has a lot of fiber and ideally low sugar. Look at the side of the box when you’re at the grocery store for the number of grams of fiber it contains. Having this for breakfast helps me have a bowel movement usually right after lunch or on a good day a few hours after breakfast. I also eat lots of green vegetables and drink green tea. The green tea helps in more than one way and is a natural way to help cleanse the body.

To help relieve constipation in the fastest and most painless way possible, try following some of these tips which have worked well for me:

Change your diet and start eating more fiber on a daily basis. I’m not asking you to drop all junk food and just eat spinach but instead try something like a bowl of high fiber cereal in the morning, 1 to 2 slices of whole-grain bread with peanut butter & a banana for lunch, and steamed vegetables with brown rice and a meat dish.Drink water regularly and other liquids such as fruit and vegetable juices and clear soups. At least 6 glasses of water a day would be very great and therapeutic. Large amounts of water aids quick digestion and enables easier bowel movement.Get regular exercise which will help your digestive system stay active and healthy. You don’t need to become a great athlete. A 20 to 30 minute walk every day may help. I personally go to the gym 2-3 times a week which also helps me reduce stress.Add fiber supplements to your daily intake. Products like Fiber Choice, Metamucil, Konsyl, FiberCon, or anything basically containing psyllium husk powder will do the trick. You may get gas the first couple of days while your body gets used to the additional fiber but give it a week and the gas will pass (no pun intended).

I hope these tips help you as they’ve certainly helped me with my constipation and diarrhea as well. Bulking up your stool by eating fiber really helps push out and clean your bowels so besides feeling better, it’s a healthy way to live.

If you’ve got any questions or comments, please add them below. As you can see, I’ve added direct links to the fiber supplement products I mentioned above. You can order them from without having to make an embarrassing trip to the grocery!