Constipation- some recommendations

5-7 servings of fruits and vegetables a day.
Needs  20 -30 grams of fiber a day- each fruit or vegetable serving is about 3 grams of fiber.

Need to get there slowly- over a month- cause too much too soon leads to excessive gas
Fluid requirements-50 -60 ounces of fluid a day– 20 ounces of fluid- three times a day or 15 ounces four times a day.
Try to avoid sugar drinks- that have no fiber- and fill you up with empty sugar calories
Probiotics taken orally may help with the gas problem- look for one that has acidophilus and or bifidobacter in it.
Certain foods help your body make the healthy bacteria needed to help with the gas and they include: bananas, garlic, asparagus, onions, whole grain breads.
Include seeds and nuts in the diet for additional fiber.
Include Whole grains such as brown rice, steel cut oats, and quinoa,
Fruits with the skin on them


Probiotics, Prebiotics, Acidophilus etc

Probiotics and Prebiotics

Probiotics are healthy bacteria and yeast that live in our gut where 70% of our immune system is located.
They help us digest food, fend off illness, and need to remain in balance to help us do these functions.
Stress, lack of sleep, unhealthy eating, infections, antibiotics, and certain drugs, can trigger digestive problems and illness. That’s where probiotics come in.
Probiotics keep the bacteria in check, restore balance, and promote health.
That’s why many doctors suggest taking probiotics while on antibiotics.
Probiotics may help reduce cold and flu symptoms.
Probiotics may also reduce the risk of allergy and eczema in children up to two years of age in mothers who took them late in pregnancy.
Certain strains of probiotics may help reduce symptoms of irritable bowel syndrome and ease colic in infants.
Probiotics and Prebiotics ( the carbohydrates that stimulate the growth of healthy bacteria) boost immunity in babies and are added to infant formulas.
Look for live yogurt cultures or formulas that contain lactobacillus or acidophilus and bifido bacteria.
Sauerkraut contains the probiotics leuconostoc, pediococcus, and lactobacillus. Choose unpasteurized sauerkraut because pasteurization (used to treat most supermarket sauerkraut) kills the helpful bacteria. Sauerkraut — and the similar but spicy Korean dish kimchi — is also loaded with vitamins that may help ward off infection.
While probiotic-foods contain live bacteria, prebiotic foods feed the good bacteria already living in your digestive system. You can find prebiotics in foods such as asparagus, Jerusalem artichokes, bananas, oatmeal, red wine, honey, maple syrup, and legumes. Consider eating prebiotic foods on their own or with probiotic foods to perhaps give the probiotics a boost.