8 Natural Laxatives to Relieve Bloating and Constipation

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

If you’re like the majority of newly Paleo folk, your digestion has probably improved threefold since eliminating grains, processed foods, and excess sugar. However, it’s not uncommon for even the strictest of gluten-free eaters to experience a bout of constipation.

Whatever the reason behind feeling a little stopped up, one things is certain: it’s uncomfortable. Of course, we want this overly-full and bloated feeling to go away as soon as possible, so we might reach for an over-the-counter laxative.

The problem with doing this is that, for one, over-the-counter laxatives can be overly harsh on the digestive system, causing cramping; and two, laxatives can cause dehydration and electrolyte imbalances if used incorrectly or too often 

Luckily, there are several foods you can eat that act as gentle, natural laxatives to get your digestion back on track, without the scary side effects of store-bought laxatives.

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8 Natural Laxatives

1. Chia Seeds

A great source of plant-based omega-3 fatty acids, chia seeds also possess gentle laxative characteristics. Like flaxseeds (which we’ll talk about below), chia seeds form a gel-like consistency when soaked in water, which may help lubricate the intestines and help promote regularity.

This type of fiber is a far cry from popular supplements that use insoluble fiber as their fiber source, creating bulk in the intestines that can actually make the problem worse. Instead, chia seeds contain soluble fiber, which is more viscous to help “move things along”.

Add chia seeds to your daily diet by making chia pudding (soaking chia seeds in water or almond milk), adding seeds to a smoothie, or making homemade fruit jams.

2. Aloe Vera

Aloe is probably one of the most popular remedies for an immediate laxative effect. Unlike fiber, which takes time as it works to clear out constipation, aloe offers slightly faster relief.

One study even found that compared to a placebo, aloe vera was “stronger than the stimulant laxative phenolphthalein.” This stimulant property comes from a class of compounds in aloe called anthraquinones, which increase peristalsis and draw water into the intestines.

In addition, aloe vera contains several anti-inflammatory properties that help soothe the digestive lining, which can lead to improved digestion as a whole.

Of course, even though aloe is a mastermind at moving things along, it still doesn’t treat the root cause of continuous constipation. If you find you’re constantly using aloe for its laxative effects, it might be worth it to analyze your diet and discover the true cause of the issue.

3. Flaxseeds

The fiber in flaxseeds is similar to chia seeds in its ability to create stool bulk and help quicken stool movement through the colon.

But that’s not all. The oil and mucilage components of flaxseed have also been studied for their ability to act as natural laxatives by drawing water into the intestines, while also lubricating hard stools.

This is truly the key to getting rid of constipation, since using bulking fibers like Metamucil will exacerbate the problem by creating more bulk in your intestines without helping it move out!

Add a couple tablespoons of flaxseed to your daily smoothie, yogurt, and Paleo baked treats for a constipation-relieving boost.

4. Prunes

Almost everyone has heard of drinking prune juice for constipation, even before the start of the nationwide natural food movement.

The recommendation remains strong, showing that prunes (which are dried plums) are even more effective at treating constipation than psyllium supplements, another popular constipation treatment.

One study even stated that the fiber found in prunes will “double” bowel movement frequency “with 6 dried plums eaten twice daily”.

With that being said, be sure to try eating whole dried prunes before opting for prune juice. This will help you avoid blood sugar spikes and also guarantee you’re getting the goodness of the fiber as well.

5. Probiotic Foods

The build-up of bad bacteria in the gut due to a high-sugar, processed food-filled diet is a recipe for digestive troubles like constipation.

Probiotic foods like sauerkraut, kimchi, kombucha, and raw yogurt contain beneficial bacteria and enzymes that help fight and keep this bad bacteria at bay. Studies find supplementing with just a few strains of probiotic species “improved stool consistency and frequency” in constipated patients.

Aim to add at least one of these probiotic foods to your meals every day to keep your digestion regular and running strong. For instance, use sauerkraut or kimchi as a flavorful topping in salads or stews, or try drinking a daily kombucha drink with your meals.

6. Dark Leafy Greens

Dark leafy greens like kale, spinach, dandelion greens, collard greens, and Swiss chard not only contain soluble and insoluble fiber (proven to increase waste movement through the colon), but also a great deal of magnesium.

Magnesium is a powerful electrolyte that, unfortunately, most Americans are deficient in. Among a huge list of benefits, magnesium is responsible for pulling in and retaining water in the intestines, which softens stool and increases its mobility.

It’s also commonly used as a natural relaxant, which may help stool flow more easily through the stomach.

7. Apples and Apple Cider Vinegar

An apple a day keeps constipation at bay – that is how the saying goes, right?

Well, it definitely should be a variation of the traditional phrase, considering the constipation-relieving fiber found in apples.

This type of fiber, called pectin, is a water-soluble form of fiber that has been shown to stimulate bowel movements and increase their frequency when eaten regularly. It does this by increasing “bulk” in the stools while also fermenting short-chain fatty acids that stimulate and accelerate waste movement through the colon.

But the stomach-loving benefits of the apple don’t stop there. The liquid sibling of the apple, apple cider vinegar, is also useful for treating and preventing constipation.

The by-product of apple fermentation that is abundant in apple cider vinegar is acetic acid, which helps in normalizing the pH of the digestive system while also fighting potentially harmful bacteria. Both of these factors are crucial when it comes to normalizing digestive function for smooth, regular bowel movement.

One thing to note: when you’re purchasing apple cider vinegar, be sure to go for the bottle “with the mother” (it will state this on the label). Your apple cider vinegar should contain natural strands and beneficial debris, which you’ll be able to clearly see.

8. Coffee

It turns out your morning cuppa not only wakes up your brain, but your colon as well. Coffee contains a compound called chlorogenic acid, which has been shown in studies to “increase colonic motility”, aka stimulate movement in the colon.

And don’t worry if fully-loaded coffee gives you the jitters – decaf coffee also contains chlorogenic acid. As a bonus, it also contains a host of antioxidants that can help fight inflammation, possibly helping to ease an irritated gut.

One thing to note: coffee is similar to aloe in that, yes, it can be used to get quick relief from constipation. However, it should not be used continuously for its laxative effects without addressing the root cause of your constipation first.

Watch this video – BEST Foods to Help Constipation that Relieve Stomach Pain and Bloating

The Bottom Line

With all of these natural options, constipation doesn’t have to equal downing harsh and dehydrating laxatives. The beauty of these foods is that not only do they help push along stopped-up stool, but they simultaneously nourish the gut lining and promote future gut health.

Try adding a few of these to your daily routine, even if it’s just to keep you consistently regular.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Hashimoto’s Disease Treatment – 3 Supplements to Boost Thyroid Health

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

6 Signs & Symptoms of Hashimoto’s Disease (Plus 3 Supplements to Boost Thyroid Health)

An in-depth look at Hashimoto’s Disease, what factors increase your risk, and what you can do to reverse the condition.

Over 30 million Americans struggle with a thyroid condition and many more are completely unaware.  Women are more affected, as one in eight will uncover a problem at some point in their lifetime.

Interestingly, Hashimoto’s Disease conditions have increased dramatically over the past decade, raising your risk of a full-blown hypothyroid condition, as well as your risk of developing thyroid cancer.

This underlying condition can slowly develop over many years and can be difficult to uncover. Your thyroid gland communicates with every single cell in your body, so if it’s not firing on all cylinders your energy levels, waist-line and vitality will all suffer.

What Is Hashimoto’s Disease?

An autoimmune condition occurs when your body, specifically your immune system, starts attacking itself. This “friendly fire” occurs when your immune system gets scrambled, and rather than sending out immune soldiers to fight off bacteria and viruses, the immune cells mistakenly attack your body’s tissues.

Autoimmune conditions can impact various areas of your body – intestinal cells in Celiac disease, pancreas in type-1 diabetes, nerve cells in multiple sclerosis, or your thyroid cells in the case of autoimmune thyroid.

Hashimoto’s disease (also called Hashimoto’s Thyroiditis) is the medical term for an autoimmune thyroid condition, named after the Japanese researcher who discovered it in the early 1900s.

Approximately 90% of patients with a hypothyroid condition test positive for autoimmune antibodies, highlighting the role of your immune system in the dysfunction.

Autoimmune conditions can build silently for 10-15 years before you experience exaggerated symptoms, such as; unexplained fatigue, sluggish bowels, brain fog, inappropriate weight gain, dry hair or hair loss, always feeling cold, high cholesterol, poor immunity or low libido, just to name a few.

What causes an autoimmune condition? Like most chronic diseases,  it’s multi-factorial. Let’s look at some of the common risk factors.

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Causes of Hashimoto’s Thyroiditis

Leaky Gut

Hashimoto’s conditions are not thyroid problems at all, as I discussed above, they’re immune system problems; your immune system is inadvertently attacking your thyroid. 

Over 80% of your immune system is in your gut, which makes your digestive health a top priority. Stress, a high-sugar diet, too much alcohol or caffeine, allergenic foods and a whole host of other factors can lead to dysbiosis – the build-up of bad gut bacteria – and ultimately a leaky gut.

A leaky gut occurs when contents from your intestine – undigested food particles, bacteria, viruses, etc. – make their way into your bloodstream through tiny holes in your intestinal wall.

Imagine a long cheese-cloth lining your digestive system, from your mouth to backside, which keeps these unwanted particles out of your bloodstream and allows only the passage of nutrients into the body.

Now imagine tiny holes in the cheese-cloth that let these foreign invaders penetrate the bloodstream. This is a leaky gut and it triggers a major inflammatory reaction by your immune system that sets the stage for autoimmune conditions like Hashimoto’s Disease.

Gluten

Gluten, a group of proteins found in wheat, rye, barley and other grains – play a major role in thyroid autoimmunity. Gluten wreaks havoc your digestive tract by punching little holes the cheese-cloth that allows a leaky gut to occur.

The gliadin protein looks very similar to your thyroid tissue, and thus when your immune system decides to attack the gliadin protein, it mistakenly also attacks your thyroid gland. Alarmingly, leaky gut can occur in totally healthy individuals, and not just those with digestive conditions like Celiac disease.

Nutrient Deficiency

Nutrient deficiencies are very common today and the depletion of nutrients, in particular minerals, from the soil is a major reason. 

Selenium is a key mineral in thyroid health, converting T4 hormone into T3, as well as quenching inflammation in the body. Low levels are often seen in clients with thyroid dysfunctions and low levels also increase your risk of thyroid cancer.

Selenium is protective to the thyroid, and you’ll see in the solutions section below, sometimes food isn’t enough if you suffer from Hashimoto’s Disease. Other key nutrients like iron, magnesium, vitamin D and CoQ10 are also important.

Fluoride

Your thyroid hormones are made from iodine, a member of the halogen family of chemical. Unfortunately, other halogen chemicals like fluoride and bromide compete with iodine binding, which is harmful to your thyroid.

The fluoride in your tap water may be a root cause in impairing your thyroid function, a recent study finding higher levels of fluoride in drinking water predicting prevalence of hypothyroidism in the United Kingdom.

Excess Iodine Supplementation

One of the most common suggestions to clients looking to improve their thyroid health when they go to a pharmacy or health store is supplemental iodine. The average iodine intake in America is between 138-353 mcg, per person, per day.

Some practitioners or laypeople suggest taking mega doses of supplemental iodine, far greater than the recommended intake, which can wreak havoc on your thyroid. Studies show it may trigger a Hashimoto’s condition.

Age

The risk of thyroid dysfunction increases with age. Women over 60 are at greater risk of diagnosis, therefore being proactive with your thyroid health is important as you get older.

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Supplement Support for Hashimoto’s Disease

You can’t “cure” a Hashimoto’s Thyroiditis condition. The damage that is done to your thyroid is irreversible, however if you catch it early enough, you can bring it into remission.

How do you know if you have Hashimoto’s Disease? This simplest way is to get a blood test (i.e. Anti-TPO) that will tell you if your thyroid is under attack. 

If your results are less than 35, that is the gold standard, however in clinical practice I see anything less than 300 as non-problematic. If your levels are greater than 500, you should think about additional protective support.

Like all thyroid dysfunction, If you’re struggling with Hashimoto’s, addressing your diet, movement and lifestyle factors are absolutely crucial to your success. 

However, supplement support can be highly beneficial in Hashimoto’s sufferers. Here is a list of the most beneficial to consider:

Vitamin D

Vitamin D is crucial for thyroid health and deficiency is very common. If you live in a northern city during the winter, or struggle with high blood sugar levels, chronic inflammation, or poor health then chances are you’re deficient in vitamin D.

New research shows vitamin D provides a protective effect to the thyroid in those with Hashimoto’s, lowering antibodies levels in the blood. Some people also have small “blips” in their DNA, called single nucleotide polymorphisms (SNiPs) that increase your risk of low vitamin D.

You can start by adding 1,000-2,000 IU of supplemental vitamin D daily. However, you should check with your doctor and get your blood levels check before increasing this dose further.

Selenium

Selenium is critical for healthy thyroid support, but also protects your thyroid when under attack from an autoimmune condition.

Adding supplemental selenium has been shown to reduce inflammation and thyroid antibody levels. Symptoms of low selenium include feeling sluggish, catching colds and flu easily, brain fog and poor fertility.

Iron

Iron is critical to produce hemoglobin – a protein carrying oxygen around the body via red blood cells – and myoglobin, an oxygen binding protein found in muscle. It’s also crucial for energy production in the mitochondria of your cells, the tiny furnaces that power your body. 

If you’re low in iron, it’s like having a poor cell phone signal… the connection is sluggish and leaves you feeling stuck in the mud. 

Furthermore, if your levels are low, your thyroid won’t be working as effectively because iron is also required to convert T4 into the “active” T3 hormone.

Common signs of iron deficiency are lightheadedness, fatigue, irritability, brittle hair and nails, and headaches

The good news is a Paleo diet is the best platform to reboot your iron status, as organ meat, grass-fed beef, wild game, and seafood are the top sources.

If you supplement with iron, your best bet is the iron-bisglycinate form.

It’s well tolerated (doesn’t cause constipation) and absorbed very well by the body. (If you take thyroid hormone medications, remember to take your iron separately from the thyroid hormone, as it will interfere with your medication.)

Watch this video – Natural Remedies for Hypothyroidism and Hashimoto’s Disease

The Bottom Line

Hashimoto’s Thyroiditis conditions are the most common form of thyroid disorder and are on the rise. If you uncover a Hashimoto’s condition, address the underlying root causes by upgrading your diet, movement and lifestyle habits, and adding supplemental support to protect your thyroid and overall health.

Written by Dr. Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

6 Core Exercises to Fix Your Bad Body Posture

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

If you work from a desk all day or sit in a car for a long commute to and from work, chances are that you’ve experienced the painful effects of poor posture.

From neck, shoulder, and back pain, to weak abs, and tight hip flexors, sitting too much takes a severe toll on your body.

Incorrect posture is often characterized by the following signs:

– Rounded shoulders
– An excessive arch in the lower back (Lumbar Lordosis)
– Tight chest muscles and a stiff thoracic spine (Kypholordotic)
– Forward head
– Weak glutes
– Weak abdominals
– Tight hamstrings
– Lower back pain
– Mid and upper back pain

How Your Core Affects Your Posture

Our core muscles play a vital role in how we move our body. They have a direct affect on posture, movement, and mobility. Your core is always working – when you stand up, walk, lift an object, or even breathe. The strength of your core determines your ability to balance, stabilize, and control weight every time you exercise.

The spine and pelvic girdle act as the control center of your core with the surrounding muscles – like your abdominals, erector spinae, and gluteus – contracting and providing stability.

Since incorrect posture leads to both tight and weak muscles, it’s important to implement a good stretch and mobility regime with exercise.

Our six core exercises to improve posture will strengthen all of the muscles surrounding the spine and pelvic girdle to help correct the pain, weakness, and tightness that comes with improper posture.

6 Core Exercises To Improve Posture

A note on proper breathing: Just as proper form is important to receive all of the benefits of an exercise, proper breathing is too. As you complete the following core exercises, it is important that you breathe properly in order to engage the core and strengthen it.

• Inhale through nose
• Exhale through mouth as you pull your navel up and in towards your spine to contract your abs.

Plank | 45 sec

This exercise strengthens the rectus abdominis – the six-pack muscle – along with the internal and external obliques. It also works our back muscles like the erector spinae and the glutes.

1. To begin, lie down on the floor. Prop yourself up onto your forearms and spread your fingers wide so that your hands are flat on the ground. Your forearms should be parallel to one another.

• Tuck your toes under and lift your knees up off the floor. Straighten out your legs and keep your hips in line with your shoulders.

• Pull your navel up and in towards your spine, firm up your quadriceps and squeeze your glutes. Press firmly against the ground with your forearms. Focus on breathing in through your nose and out through your mouth as you hold for 45 seconds.

Prone Back Extensions | 15 reps

This exercise strengthens the erector spinae and glutes, and helps to improve the mobility of the spine.

1. Start by lying down on the floor on your belly.

• Straighten your legs out behind you with your toes untucked and place your forehead on the mat. Bend your elbows and place your palms on the mat next to your ribs with your elbows pointing up towards the ceiling.

• Keep the tops of your feet pressing down into the mat the entire time. Inhale to peel your forehead, chest, and palms off the mat. Hold for a moment at the top to feel your lower back and glutes working. Then, exhale to slowly release back down.
• Repeat for 15 repetitions.

Bird Dog | 20 reps, alt sides

This exercise strengthens the rectus abdominus, the obliques, the erector spinae, and the glutes.

1. Begin kneeling on the floor in a tabletop position. Stack your shoulders over your wrists and your hips over your knees. Spread your fingers wide and press down through your palms and engage your abs.

• Press down firmly with your left palm and your right knee. Take an inhale and lift your right hand off the ground while at the same time lifting your left leg off the ground. Straighten your right arm forward and your left leg back, reaching through your fingertips and toes.

• Pause for a moment to balance, then slowly place the right hand and the left knee back down as you exhale. Switch sides, then continue alternating for a total of 20 repetitions.

Russian Twists | 20 reps

This exercise strengthens the internal and external obliques, the rectus abdominis, and the erector spinae.

1. Start by sitting on the floor with your knees bent and your feet on the ground.

• Reach your arms straight out in front of you and bring your palms to touch. Lean your upper body back an inch or two and squeeze your shoulder blades together. Engage your abs and pick your feet up to make your shins parallel to the ground.

• Take an inhale and then as you exhale, twist your torso to the right, bringing your hands to tap the floor next to your right hip. Inhale, to come back to center and then, exhale to twist to the left. Inhale to come back to center and then continue going side to side for a total of 20 repetitions.

Modification: If you feel your lower back hurting or if your shoulders begin to round forward, modify by keeping your feet on the ground.

Side Planks with Hip Dips | 15 reps per side

This exercise works the transverse and rectus abdominis, the obliques, erector spinae, and the glutes.

1. Begin by lying down on your right side. Prop yourself up onto your right forearm and take your left hand onto your left hip. Flex your feet and stack your left foot on top of your right foot.

• Press into your right forearm to lift your right hip off the ground. Then, reach your left arm straight up towards the ceiling.

• Inhale, lift your left hip an inch higher, then exhale to dip your right hip down a couple of inches towards the floor. Inhale to lift left hip back up then continue for 15 repetitions. Then, switch sides.

Bridge with Bent Elbows | 45 sec

This exercise strengthens the erector spinae and the glutes.

1. Start by lying on the floor with your knees bent and your feet hips-width distance apart. Bend your elbows to 90 degree angles and press the triceps into the floor with your fingertips pointing towards the ceiling.

• Keep your knees in line with your toes and inhale to lift your hips up towards the ceiling.

• Press down through your heels and squeeze your glutes and abs. Hold for 45 seconds and then slowly release.

Watch this video – How To Correct Your Posture – 5 Home Exercises To Fix Your Posture

Written by Kelly Collins

Author Bio:

Kelly is a certified Personal Trainer with NASM, a Yoga Alliance Registered Yoga Teacher, and has her B.S. in Kinesiology from San Diego State University. She is co-owner of Roaming Yogi Adventures, a yoga and adventure-based retreat. She believes that having fun and well-rounded exercise is the key to maximizing strength, flexibility, and mental health.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook