There are so many medications and/or all natural remedies for digestion issues and constipation that tend to mucky up the water on what is good and what is not. I came across this article, on HealthAmbition.com, and thought I would share because it gives a better understanding of what causes irregularity, answers the question of whether or not juicing can help, and throws in a few other helpful tips that may make a some of your digestion issues a thing of the past.
If you believe everything you read, you could be forgiven for thinking that juicing is a miracle cure for all that ails you. It’s true to some extent – juicing is a fast and efficient way to boost your intake of vitamins, minerals and other nutritious goodies.
Almost everyone will notice an improvement in energy levels, digestion and general well being when they try it. However, I like to verify the science behind each claims before passing the info onto you, my dear readers.
Something that came to mind recently was juicing for constipation. Bunged up bowels are nothing to be embarrassed about. As the kids’ book says – “everyone poops”.
Last month I took a ten day vacation, and I admit, I strayed quite far from my usual healthy diet. I filled up with meat and carbs with a side of sugary cocktails. Forget the recommended five fruit and veg a day, I was lucky to get one portion a day on this trip.
So, it shouldn’t have been a surprise when I ended up bringing most of my meals home as an unwanted souvenir – in my bowels. During the drive home I was doubled over with painful cramps and full of gas. We had to stop at a pharmacy to buy some laxative pills. A few hours later, I got relief. It wasn’t pretty but I was finally back to my normal self.
Luckily, you don’t have to turn to pills to cure constipation. There are lots of natural methods which work just as well. The one I’m going to look at today is juicing. Read on to find out how best to use juicing for constipation
What is Constipation?
Constipation is a decrease in frequency of your bowel movements. When you do have a bowel movement, the stool will be small and hard and often difficult or painful to pass.
When I say “decrease in frequency”, the meaning will be different for everyone. You know what’s normal for your own body. Some people go every day, others only a few times a week. Constipation means fewer bowel movements than your “normal”.
How does it it come about? Well, your digestive system takes in food and pushes it slowly through from your esophagus to your rectum. As it moves downwards, a few different things happen. It gets mashed up (to put it simply) and nutrients and water are sucked out into your body.
If the volume of food is too small (fiber and water help bulk it up), then your digestive system has trouble pushing it downwards. This means it hangs around too long and too much water gets removed – leading to rock hard poop – ouch!
Symptoms of Constipation
Symptoms of constipation vary depending on severity. Here are some common ones:
- Decrease in frequency in bowel movements
- Difficulty or pain passing stools
- Sitting for longer than usual on the toilet
- Feeling that you haven’t emptied your bowels fully after using the toilet
- Increased gas
- Bloating in the abdomen
- Cramps in the abdomen
- Haemorrhoids
What Causes Constipation?
As I mentioned already, a lack of water and fiber in the diet leads to constipation. When you have a large volume of food in your intestine, it triggers something called “peristalsis”. Peristalsis is the automatic pushing action of your digestive system to move food onwards and outwards.
Lack of exercise or a sedentary lifestyle can contribute to constipation. Just think about the action of running – the movement shakes up your bowels and helps gravity give that extra push.
If you put off going to the bathroom for long periods it can lead to hard stools too. Anything that causes your food to hang around too long in your bowels will dry it out.
Medications such as opiate painkillers, antidepressants and iron supplements can directly cause constipation. Advancing age is another factor – peristalsis slows down as you get older.
Luckily, whatever the cause, diet and juicing can help relieve your constipation. Let me explain in more detail.
Can Juicing Help with Constipation?
Before I got my juicer, I was all about smoothies. I love the consistency of juices (they’re just more refreshing over ice on a Summer day, am I right?) but I was rather horrified to see the residue of pulp left over after I combined a few fruits and veg.
That’s where most of the fiber is! Luckily I found ways to use it (check out this vid) but I was doubtful as to whether juicing for constipation could really work when you’re leaving out all the good stuff.
All is not lost when you toss your fresh produce into the juicer. There are several ways to get your fiber dose and some other special plant chemicals which can get your bowels on the move again.
Check our other safe and effective cures for constipation here.
Soluble vs Insoluble Fiber
I’ve talked a lot about fiber already but do you know exactly what it is? It’s a type of carbohydrate mostly found in fruits, veggies, legumes and whole grains. Unlike other types of carb, your body can’t absorb fiber. This means it stays in your digestive tract, giving bulk to your stool and triggering peristalsis.
It does more than just keep you regular. Fiber can lower your blood sugar, keep you feeling full for longer, help reduce your cholesterol and even prevent cancer.
There are two types of fiber which are slightly different – soluble fiber and insoluble fiber. Soluble fiber absorbs water and expands to form a gel. Flaxseed, oatmeal or chia seeds are a good example. You will notice they expand a lot if you leave them in a liquid for a few hours.
Insoluble fiber includes things like fruit peels, celery and whole grain products. They don’t absorb water but still pass through your digestive system without breaking down too much. This results in a milder laxative effect.
It’s fair to say that juicing removes pretty much all of the insoluble fiber from your fruit and veg. I can’t find an authoritative source that says how much of the soluble fiber is removed. I would imagine quite a bit is lost as soluble fiber is usually solid before it comes into contact with water. So for constipation, I recommend either blending instead to make a smoothie or adding some of the pulp back into the juice.
For more on this article and for some great juice recipes go to http://www.healthambition.com/juicing-for-constipation/.
