Acid fruits and vegetables are excellent laxatives especially in their raw form. Include oranges, grapefruit, plums, prunes, all berries, and fresh tomatoes.
Take a good pro-biotic (2 or 3 capsules daily) until constipation improves. Use fermented foods such as sauerkraut on a regular basis to keep your intestinal flora in balance.
Buy whole flaxseeds, and grind several Tbsp. fresh each day. Sprinkle on cereals or salads.
Take ¼ to ½ tsp. psyllium seed daily mixed into 1 full glass of water. Make sure to drink plenty of water throughout the day!
Drink fresh vegetable juices daily.
Take 1 to 2 Tbsp. of nutritional oil daily.
Use more garlic in cooking. Garlic contains allicin which stimulates the muscular action of the walls of the intestinal tract.
Magnesium 250 to 800 mg daily, in divided dosages. If you take more than you need, you may get loose stools. If this happens, just cut back the dosage until your stool firms up.
Consume a good amount of green leafy vegetables, kale, broccoli, spinach, and Brussels sprouts, which are high in magnesium.
Do not over eat, even of good food.
Prunes and figs are time-honoured sources of dietary fibre Soak them overnight and include them on a daily basis.
Do not foods that are fried or otherwise high in saturated fat, as fat slows travel time through the intestines.
Avoid mucus-forming foods, which also slow the transit time of waste matter. Foods that encourage mucus production include all dairy products, fried and processed foods, refined flours, and chocolate.
Drink 1 glass of water every two waking hours, to keep stools soft.
Avoid caffeine and alcohol as they are hard on the digestive system and are dehydrating.
Do a 3-day juice fast using cabbage, apple, carrot and plenty of green juices from fresh leafy greens. Use psyllium and flaxseeds during the fast to keep bulk moving through the digestive tract.
Mild to moderate exercise daily is essential. Brisk walk for at least 30 minutes daily, and use crunches to strengthen abdominal muscles.
Practice good stress management.
Concentrated foods such as meats, sugar, and cheese are very constipating.
Avoid the use of laxatives, painkillers, decongestants, antihistamines, anti-depressants, or any supplements containing iron.
Chronic constipation can often be alleviated simply and naturally by eating a cucumber salad dressed with lemon, onion, and unrefined, cold-pressed flax seed oil.
Relax and take time to relieve the bowels whenever the urge is felt. Suppressing the urge to eliminate the bowels is a large cause of chronic constipation.