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Two Essentials Required For Regular Bowel Movements

Dr. Karlo Mauro, N.D.

You may find this hard to believe, but thousands of women go days, if not weeks, without ingesting a SINGLE gram of two of the most essential things for a healthy digestive tract. And, I'm not talking about women in third world countries. I'm talking about women who eat three meals a day, in the most developed nations on the planet.

These two essential ingredients are not only necessary to ensure you regularly have 2 - 3 bowel movements every day, but they are critical to the overall health of your body. Without them, symptoms crop up quickly. Though most conventional doctors don't trace cancer, heart disease, kidney failure, etc. back to a lack of these two nutrients, it's hard to deny.

So what two "nutrients" am I talking about? Here we go...

Nutrient #1: Water

And when I say many women don't get any water for days on end, I'm not exaggerating. At least they don't get PURE water (which is what your body needs).

By pure water, I don't mean spring water or filtered water (though those are good choices).

I just mean water: Undiluted H2O.

Instead, most people get their water in beverages like pop, coffee, tea, juice and milk.

Yes, you are getting water by drinking these beverages, but it doesn't absorb properly or completely. In fact, caffeine present in coffee, pop and tea actually causes you to lose an abnormal amount of water (as well as calcium) in your urine.

I won't go into all the physiological reasons why water just doesn't absorb properly when mixed with sugar, caffeine and other ingredients. Instead, I'll prove it to you...

Starting today, you need to start drinking 6 - 8 cups of water daily – every day! Preferably 30 minutes before or after a meal. Don't mix anything with it. JUST WATER. Make sure you drink filtered water or spring water from a good source. But tap water is better than nothing – so drink it if you must.

As it directly relates to constipation, your bowels need water to keep your stools soft and easy to push through. If your body is being denied water, it will suck it out of your food, turning your stools into hard pellets that are painful and slow moving.

If you want to count a few cups of water in the form of HERBAL teas, that's fine. But no black tea. Nothing with caffeine.

Start doing this immediately. If it sounds like a lot, break it down...

Upon arising, drink 2 cups of water all at once. You're usually dehydrated in the morning, so this will help flush out your system.

Then you need to consume two more cups between breakfast and lunch. Fill a bottle with two cups and sip on it throughout the morning. If you just drink a little at a time, it will absorb better and not result in frequent trips to the restroom.

Fill the bottle up again after lunch. Then after dinner pour yourself a glass of herbal tea.

I don't know how much water you're drinking right now. But if, like some of my patients, it's about 1 or 2 cups, then this is most definitely affecting your constipation.

I'm not saying drinking 8 cups will necessarily stop your constipation, but it will definitely reduce it. In my collection of 37 Constipation Home Remedies For Women, I look at other less obvious causes of constipation and how to eliminate them. But drinking water is a foundation. I doubt anything else will help you much if you are not first drinking at least 6 cups of water a day – 8 is better.

All right, let's move on to the second part of this lesson...

The 2nd Nutrient Lacking in Most Women's Diet: Fiber

Fiber is the indigestible part of plant food. Because you can't absorb it, it gives volume to your stools and soaks up water making them soft.

Without fiber your stool becomes small and tough. You probably know exactly what I mean.

It's easy enough to add fiber to your diet. You don't need to start taking special fiber drinks or anything like that. Instead, you need to start eating plenty of:

1. Fruits (preferably raw).
2. Vegetables (raw or lightly steamed and/or baked)
3. Nuts and seeds.
4. Whole grains (e.g. brown rice bread, brown bread... not WHITE).

The vast majority of food sold at supermarkets contains ZERO grams of fiber. Even ones that do claim to contain fiber have often damaged it by processing or overcooking.

Dairy and meat do not contain fiber. That's fine; just don't make a meal of dairy and meat, that's all.

Most processed foods contain little or no fiber (e.g., cookies, bread, pasta and pizza). This doesn't mean you need to give up these foods. In fact, your supermarket should carry whole grain varieties of these foods. If not, go to a health food store.

But just because they say "whole grain" doesn't mean it is. Look on the list of ingredients. Often it will INCLUDE wholegrain flour, listed after "wheat flour" or "enriched wheat flour." Wheat flour is just a new name for white flour. White flour and whole wheat flour are both WHEAT.

With most of the "whole wheat" breads/pastas, the grain is crushed, stripping it of its fibrous bran hull and oil-rich germ to create a form that's rapidly digested. It doesn't matter whether the pulverized starch is wheat or white since both rapidly convert to blood sugar due to its lack of fiber.

So only trust the label when the ingredients say WHOLEGRAIN first and you see visible pieces of grain.

Most people eat far too much starch. Eat less starch and fill your plate up with vegetables instead – both raw and cooked. And instead of relying on whole grain bread and pasta, start cooking grains, like brown rice, spelt, bulgur, barley and quinoa. Overall, you're better off eating the grain in its natural state versus something with whole grain flour.

Now some women run into trouble adding grains, vegetables and fruits to their diet. They complain of stomach bloating and gas. Sometimes they even find they become MORE constipated. This can be very discouraging. This may happen to you if you've been stuck on a low-fiber diet for a long time.

In my collection of 37 Constipation Home Remedies For Women on page 11, I show you exactly how to switch to a high-fiber diet with little or no problems...

Sweet Conversion: Read how to start your conversion to a high-fiber diet with a sweet snack in between meals.

Get Slimmer as a Side-Effect: High fiber foods cause sugar to absorb slower into your bloodstream, so it doesn't get stored easily as fat. Plus, they add bulk to your diet, curbing your appetite.

Step-by-Step:Even if the closest you currently come to "fiber" is the relish on your hot dog, discover how to make the switch over. My short, yet effective, step-by-step plan not only gets rid of negative physical reactions, but it's also gradual enough that your mind doesn't resist either.

Reduce Bloating: Fiber also "scrubs" the side of your colon, getting rid of hardened fecal matter that is making your abdomen bulge and blocks waste from passing through. The same scrubbing action stimulates the peristalsis (pumping movements) of your colon.

This section also helps prevent and treat many other diseases. Fiber has the added benefit of pushing carcinogenic toxins out of your digestive tract.

That's not all fiber does for you... it also slows the absorption of food, stopping sudden rises in blood sugar which can lead to diabetes. Plus, high-fiber diets have also been proven to lower and prevent high blood pressure and high cholesterol.

There are just so many reasons – other than reducing your time in the washroom – that you should get on a high-fiber diet. But you need to know how to make the transition. In less than a page, in my collection of 37 Constipation Home Remedies For Women I've simplified a safe "conversion program."

Yours in Natural Health,

Dr. Karlo Mauro, N.D.

Dr. Karlo Mauro, BSc, BA, MSEd, ND
Doctor of Naturopathic Medicine
Constipation Home Remedies For Women


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