Do you suffer from constipation? Constipation is medically defined as having less than 3 bowel movements per week but most natural health enthusiasts say you’re backed up if you are not having two or more bowel movements per day. I tend to agree with the latter. I know if I don’t go at least once per day, I feel lousy. I’ve struggled with constipation and I know how you feel.

What Causes Constipation?

Constipation has a wide variety of causes. The most common causes of constipation are:

• Lack of Fiber in the Diet

If you’re like me, you’re on the run a lot and you just don’t have a lot of time to sit down to a nutritious, fiber-packed meal.

• Not Drinking Enough Water

Try trading in a few of your soda pops or cups of coffee for pure water. Something this simple can relieve your constipation symptoms.

• Side Effect of Medications

If you are taking medications for anxiety, depression or allergies, you are at risk for constipation. I know I have to drink a lot more water during spring because I take antihistamines.

• Lack of Exercise

This is especially true for those in their senior years. Moving your body helps moving your bowels a lot easier!

Constipation Symptoms

Some constipation symptoms are obvious, some may surprise you. Let’s take a look at them.

Hard, Painful Stool

Of all the constipation symptoms, a hard painful stool is the most common. If you feel you have to strain to go to the bathroom and it feels like you’re passing rocks, you’re constipated.

Infrequent Bowel Movements

If you are not visiting the bathroom at least once per day, you’re backed up.

Bloated Belly

Can’t quite get your tummy flat no matter how many sit-ups you do? I’ve been there. A bloated belly is one of the most common constipation symptoms.

Brain Fog

One of the constipation symptoms you may have never thought of is brain fog. An extreme build-up of toxins in your body can cause you to feel spacey, confused and forgetful.

Depression

You may never have thought that depression would be on a list of constipation symptoms, but it is. Toxic build-up in the body can not only cause depression, but irritability, anxiety and insomnia.

How Can I Relieve Constipation?

If you’re like me, you may have thought the best way to relieve constipation was to reach for an over-the-counter stimulant laxative. The problem with those, as I found out, is they can cause dependency and eventually stop working.

In order to really relieve constipation, it’s important to get to the root of the problem, instead of just occasionally relieving the symptoms.

Here’s what you need:

Soluble Fiber

Soluble fiber is essential to keeping your digestive system balanced. Common sources of soluble fiber are apple pectin, psyllium fiber and kiwifruit powder. Of the three, I prefer gentle, fiber-rich kiwifruit.

Enzymes

Digestive enzymes have been a part of my supplement regimen for years. Recently, however, I discovered I could get both my soluble fiber and enzymes in one pill made primarily from kiwifruit.

Phenolic Compounds

What’s unfortunate about the three common constipation remedies: probiotics, digestive enzymes and soluble fiber is they all lack essential phenolic compounds that inhibit the growth of bad bacteria and encourage the growth of good.

Prebiotics

Prebiotics are another essential ingredient in relieving constipation symptoms that are also not included in common constipation remedies. Prebiotics encourage the natural growth of friendly bacteria in your gut.

Recently, I discovered I could take just one dietary supplement and not only get permanent relief from my constipation symptoms, but I lost weight and got a flat tummy for the first time in my life!

Including probiotics and phenolic compounds in your daily diet is the easiest way of getting rid of constipation once and for all. A quality supplement containing kiwi fruit extract is your best bet. Try it out and see for yourself.