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How to Stay Regular Without Laxatives?

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6 out of 10 Australians do not get enough fibre in their daily diet1 and many suffers from chronic constipation. Laxative may not be your only solution.

How to Stay Regular
So how do you keep the trains running on time? Here are the top tips for preventing constipation.
 
Fill up on fibre
One of the key reversal strategies is to eat more whole-food sources of fibre, which are even better than fibre supplements because of the accompanying phytonutrients. Think legumes, broccoli, Brussels sprouts, peas, artichokes, blackberries, raspberries, and avocados. Ground flaxseed is another great source of fibre. You can add a tablespoon to smoothies or low-glycemic baked goods.
 

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Supplement as necessary
Though it’s best to increase your fibre intake with fibre-rich whole foods, there are times when fibre-rich supplements, such as Metamucil, can be a fine addition.

Stay hydrated. Drink at least half your body weight in fluid ounces of clean, filtered water every day.
 

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Cut out constipating foods
Dairy is a known trigger for constipation. But it’s just one of a handful of foods that can be linked to slow transit time. Doing an elimination diet can help identify if food is playing a role in chronic constipation. For children who resist doing a full elimination diet, simply cutting out dairy might improve transit time.
 

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Embrace fermented foods
Friendly ferments like sauerkraut, kimchi, kombucha, coconut yogurt, and kvass can really help keep things moving. A bonus? You don’t need much. Think of fermented foods as condiments — a teaspoon of sauerkraut on a salad or a shot of kvass can be all it takes to regulate your internal transit time.

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Slow down
Today’s digestive-distress epidemic is fueled by stress, and now, more than ever, we live stressed and isolated lives. We’re always moving from one task to the next and eating on the run. Think about sitting down to dinner, having a social meal! How you eat calms the enteric nervous system — and that can be as instrumental in keeping you regular as what you eat.

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1http://www.australasianscience.com.au/article/issue-januaryfebruary-2014/health-check-are-you-eating-right-sorts-fibre.html

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Source / Reference: Laine Bergeson Becco (2018) How to Stay Regular Without Laxatives