My last post talked about how I relieve acute constipation, because sometimes, despite best efforts, your colon doesn’t want to play nice.
The best course of action is to prevent your bowel movements from becoming too hard to pass.
Here are the methods I use to keep my colon as happy as possible.
- Probiotics can be controversial and counterintuitive to people with IBS and SIBO (small intestinal bacterial overgrowth). I’m going to talk more about my experience with different probiotics in another post.
- The only one that has had any meaningful impact on my constipation is Prescript Assist.
- Prebiotics are food for the probiotics. These can be even more controversial for people with IBS and SIBO because they are in the FODMAP group.
- This can include fiber supplements like Acacia, Inulin and Arabinogalactan. I’ve tried all. I’ll talk more about them in another post.
- Other types of prebiotics are sprouted legumes, sprouted grains, cooked and cooled potatoes and more. Check out this link for more info.
- What I’m currently eating:
- Soaked and cooked quinoa, white jasmine rice, red potatoes and sometimes green banana flour when I bake something.
- I still have to be careful with the amounts I eat. I can’t eat more than 2-4 oz of any of these in one sitting and I’m still avoiding any of them during dinner meals to give my gut a break, and also so I have room for dessert! HA!
- Daily Magnesium Supplements
- I take around 200-300 mg of Magnesium Glycinate daily (mostly at night).
- If my stools have become too soft (variable poops are the highlight of my type of IBS…) then I cut back or stop the magnesium supplements until my poops normalize again.
- Weightlifting, running, walking, jump rope, yoga, bike riding. I try to keep moving and not sit too much. I don’t go overboard though, because it’s bad for my adrenal glands to exercise too much.
- I make sure to always have enough fat with each meal, especially if I’m eating carbohydrates. That includes, ghee, olive oil, coconut oil, beef tallow, or palm oil.
- There are many reasons why fat is important, you can read about that here on Empowered Sustenance.
My process changes all the time depending on how my gut is doing, but the things I listed here are usually what I fall back to. Hope it helps someone else out there.
Heal on my friends, heal on.
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