If you’ve recently made any change to your diet (even a healthy one) you may be experiencing some form of stomach upset, including constipation. Occasionally when someone begins to add more protein to their diet, for example, this may be the case. The great news is there are many ways to avoid or treat mild constipation! Here’s how.
1. Make sure you are drinking enough water. Water will help to move food through your system. Aim for a minimum of 8 oz with every meal, and even an additional glass in between meals.
2. Include higher quality sources of protein in your meals. Protein bars and shakes are perfect for convenient meals on the go and can often lead to bloating and constipation. Avoid constipation by cutting protein bars and shakes down to 1-2 times per day max.
3. Add the right carbohydrates. High quality, fiber-rich carbohydrates such as whole grains, sweet potatoes, brown rice, fruit, vegetables and oatmeal will make a dramatic difference in the health of your digestive system. The majority of people should aim for around 25-30 grams of fiber per day (as Americans we get roughly only half of that each day!).
4. Get moving. Consistent exercise is one of the most effective remedies for constipation. Just avoid exercise immediately after eating (give your body a few minutes to digest your food properly).
5. De-stess. Taking a break and learning to use effective coping strategies to manage your stress will help to keep your digestive system on track.
6. Try decreasing your dairy intake slightly to see if that makes a difference.
If you are struggling with constipation, I suggest that you try incorporating all of the strategies above and keep track of your progress with a journal to help you recognize what triggers or helps your stomach woes. And remember to give your body a few weeks to adjust when trying the above tips. If you still are not seeing any improvement, symptoms worsen or your constipation is severe, see your primary care physician. Good luck!
My best,
Valerie Cogswell
Nutrition Coach and Head Chef