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If you’re one of the 4 million folks in the United States who struggle with constipation, it’s more important than ever to find the get-up-and-go you need to become regular.
We’ve known for a while that lack of exercise, not consuming enough liquids or fiber, postponing going to the bathroom, and irritable bowel syndrome can back you up. So can medications such as NSAIDs (non-steroidal anti-inflammatory drugs), iron supplements, and some blood pressure and depression meds. Overuse of laxatives can also perpetuate constipation.
But recent research reveals a whole new cause of constipation: disruption of your gut biome.
One study examined data on more than 110,000 people over six years and found that constipation was associated with fewer gut bacteria that produce butyrate, a fatty acid that provides energy to colon cells, may support the immune system, and reduces inflammation. Constipated-prone people also had fewer bacteria responsible for digesting dietary fibers.
The most eye-opening headline from that study of gut bacteria is that constipated people had 73% higher odds of reporting cognitive decline compared to folks who had daily bowel movements. On the other side, the study also found that going to the bathroom more than twice a day was associated with a slightly increased risk of cognitive decline—possibly because that also reveals an imbalance in the gut microbiome. Having the right amount of poop seems to clear our minds as well as our colons.
There’s more: A second study out of UT Health San Antonio examined fecal samples and cognitive measures from 140 cognitively healthy middle-aged people and found elevated levels of Alzheimer' s-associated amyloid and tau were associated with lower levels of neuro-protective gut bacteria.
Now we know that constipation affects cognition, we can add that to the list of other profound health consequences that come from being backed up, which include elevated blood pressure, heart disease, and depression.
To restore balance to your gut biome, protect your brain, and help your body move waste through your digestive system smoothly, adopt these four habits.
Eat high-fiber, unprocessed, 100% whole grains, fruits, and vegetables. Aim for 25g of fiber a day. Eliminate over-processed foods and added sugars.
To get the amount of fiber you need daily, enjoy these foods:
Drink water, coffee, or tea as needed. Eight or more glasses may be appropriate, but you should never get thirsty. Ditch sugar-added and artificially sweetened beverages
Ask your doctor if any of your medications may cause constipation, and if so, look for alternatives.
Try natural laxatives like psyllium fiber and probiotics to restore gut health. Aloe vera juice or supplement may ease constipation, as may senna (tea or supplement) and rhubarb (as food or supplement).
For a full list of foods that may help, check out this article: “Best Constipation Natural Remedies from a Dietitian: Foods, Tips, Supplements.”
References:
By Dr. Mehmet Oz, M.D. 
