When none is too much: Constipation

There's a lot to learn from what's in the toilet!

You might be one of those people who cringes at terms like "stool," "straining," and "blockage," and perhaps you go to great lengths to avoid any discussion about bathroom habits. If so, you are not alone. Most people think of their bowel function as something to hide or keep private. However, we would all be better off if we started to see bowel movements as a basic, unavoidable, and perfectly healthy thing that the body does.

The relationship between food and the body boils down to three things.

- What goes in;

- What’s absorbed into the cells, where it can be used;

- What comes out.

You’re probably in the habit of monitoring what goes in, the absorption part you likely take for granted, and it’s quite possible that you don’t pay much attention to what comes out.

However, there is so much information to be gleaned from what’s in the toilet! Just by taking a peep in there, a nutritionist can tell you if you have enough variety in your diet, if your gallbladder is working optimally, if you are getting enough Omegas, and more.

But if nothing is coming out, that’s a problem. It’s called constipation, and we all experience it from time to time. Constipation is defined as having fewer than 3 bowel movements per week. So what does being "regular" mean?

Some people go when they wake up, and some people go several times a day. "Regular" is whatever is typical for you, but if you get backed up to where it’s less than 3 times per week, you are considered "constipated" from a clinical point of view.

Fight constipation with a healthy, balanced diet

There are many causes of constipation, including dehydration, a low-fiber diet, small intestine bacteria overgrowth (SBO) and diets high in meat and dairy. A proper diet that keeps you regular includes a wide variety of fibers, and even healthy fats!

We offer custom meal plans that we tailor to your nutritional and digestive needs, taking into account any irregularity. Start by taking our survey to provide us information about your lifestyle, food preferences/restrictions, and any digestive challenges you might be facing.

We then analyze your data and create the right combinations and food pairings to give your gut exactly what it needs. You then receive a personalized 1-week meal plan (up to 7 weeks total), a shopping list for each week, and easy-to-follow recipes for all dishes.

Get back on track with supplements!

When you find yourself blocked up, don't struggle! To get things moving and back on track, try a range of regularity-promoting supplements from the Juno Wellness online store. If you need some guidance selecting the best options for your needs, the Juno Wellness team is here to help.

An example of a very effective and well-tolerated supplement is Magnesium Citrate, a highly bioavailable form of magnesium. It acts as an osmotic laxative, which means it relaxes your bowels and pulls water into your intestines. It is free of common allergens such as milk/casein, eggs, fish, shellfish, tree nuts, peanuts, wheat, gluten, soybeans, and yeast, and contains no artificial colors, flavors, or preservatives.

Enjoy this free regularity-boosting recipe! with 9 grams fiber per serving

Almond & blueberry overnight oats

Servings: 2

Cooking time: 5 min

Ingredients:

- 3 tbs almond butter, divided

- 1 tbsp Maple Syrup

- 3/4 cup Oat Milk (or your favorite alternative milk)

- 2/3 cup Oats (rolled)

- 1.5 tbsps Chia Seeds

- 1 cup Frozen Blueberries (or fresh)

Directions:

In a medium-sized bowl, combine half the almond butter with the maple syrup and oat milk and whisk well. Stir in the oats, chia seeds, and blueberries. Cover and let sit for at least three hours or overnight. When ready to eat, divide into bowls or jars and top with remaining almond butter. Enjoy!

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