1. Nutrition
Increase fiber in the form of fresh fruits and vegetables and whole grains. The daily diet should include four cups of fresh, raw vegetables, one cup of fruit and one bowl of wholegrain cereal. Drink at least eight cups of water and fruit or vegetable juices daily. Certain fruits and vegetable are excellent mild, natural laxatives. A glass of water of hot water with a little lemon taken first thing in the morning helps promote normal bowel function. Sauerkraut contains choline, which activates peristaltic movements. Artichokes relieve constipation due to a sluggish liver by stimulating bile production. Foods rich in magnesium such as dark green, leafy vegetables and figs draw water into the stools, increasing their volume and softness. Papayas have stimulating effect in the bowels and are mild enough to be fed to infants.

Prunes are a time-tested effective remedy. Soak five to ten prunes overnight and take in the morning with the soaking water. Even more effective is a mousse made from two-thirds prunes and one-third figs: press the soaked fruits through a sieve and take a teaspoon every half hour, or combine one-half cup prune juice with one tablespoon every half hour, or combine one-half cup prune juice with one tablespoon lemon juice and one cup of spring water and drink before bedtime for overnight relief of constipation.

Ripe gooseberries have a cleansing and laxative effect on the bowels because of their high cellulose and mucilage content. Sorrel, added to a green salad, stimulates intestinal activity. 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. Flax seeds are an excellent source of mucilaginous fiber. They absorb up to eight times their weight in water, thereby softening stools and making them easier to pass. The fiber of wheat bran, oat bran and psyllium husks also acts as a natural laxative.

A deficiency of B-complex vitamins can be the cause of constipation. Supplement with a high dose of B complex.

2. Nutritional Supplements
Lactobacillus acidophilus and other similar cultures found in yogurt help to replenish the natural bacteria in the intestines. Available in capsule form, they promote a natural intestinal balance which combats constipation naturally. Supplementing acidophilus and other friendly bacteria is non-irritating and can be used during inflammation as well.

3. Daily dosages:

      Most important:  

• Lactobacillus acidophilus, 3 capsules or 1 tsp.
• Vitamin B complex, 3 capsules daily.