Constipation and Weight Loss
Constipation and weight loss are intimately related, not having a stool movement daily can prevent weight loss or stall your progress. It is important to understand that through the stool, the body eliminates toxins (excess/build ups in the body). Therefore, it is imperative to go to the restroom daily. If you suffer from constipation (only constipation and not IBS and/or IBD), here are some of the things you can do to help you go:
1. FIBER. Eat more fiber, remember there are 2 types of fiber: soluble and insoluble.
Soluble fiber: is the one that dissolves in water, where as Insoluble fiber is the one that does't. Your body needs BOTH.
An often missed practice in the consumption of fiber is only focusing on one group of foods or particularly a food: like only eating papaya or bananas.
Even though fiber is categorized according to its solubility, there are many subtypes: cellulose, hemicellulose, pectin, b-glucan, gums and psyllium.
All of these type of fiber are found in grains, fruit, vegetables and legumes; so that is why you want to add as much variety as you can. Your body really needs all of these types of fiber.
Another important reason of why you want to eat more vegetables is because they contain water. As you eat them, the insoluble fiber (not dissolved in water), swells up and helps to create weight (and volume) and soften the stool.
Moreover, fiber acts as a prebiotic to your gut creating an environment where the good bacteria can thrive (tip: you want to ingest pre-biotics and probiotics, they work together)
2. Fermented Food & Good Bacteria: Help your gut microbiome by adding good bacteria. One way of doing is by eating more fermented foods to your diet. Please take notice that not all fermented foods contain good bacteria that have probiotic activity. Fermented foods that do contain good bacteria and have probiotic activity are: sauerkraut, kimchi, yogurt, kefir, kombucha, tempeh and natto.
I hope this helps you in the quest of having a healthy bowel movement. If you have any questions, please don't hesitate in shooting an email.