6 Reasons For Being Constipated and 7 Tips to Get Your Bowels Moving

Constipation occurs when bowel movements become infrequent and challenging to pass, often resulting in discomfort… Sometimes severe. 

Vegans, like individuals following any specific diet, may experience constipation if their dietary choices lack essential nutrients or do not provide sufficient fiber intake. 

And, as we highlighted in our last article, chronic constipation (or any digestive irregularity) can have health consequences. 

Several factors may contribute to constipation in vegans and vegetarians:

1. Low Fiber Intake: A plant-centered diet can be rich in fruits, vegetables, nuts, seeds, and whole grains, which are excellent sources of dietary fiber. 

However, some vegans may not consume an adequate amount of fiber, leading to constipation. Insufficient fiber intake can slow down bowel movements and reduce stool bulk, making it harder to pass.

In addition, sometimes TOO MUCH of certain kinds of foods can back you up. 

2. Insufficient Hydration: Proper hydration is essential for maintaining regular bowel movements. If a vegan diet lacks hydration or individuals do not consume enough fluids, it can exacerbate constipation. 

We almost always need to drink more than we “think” we are. Keeping track of your actual ounce by ounce (or milliliters) amounts can help you determine the optimal amount for you. 

As well, keep in mind that things like caffeine, sodas and alcohol can actually dehydrate you, even slightly. Certainly enough to affect your bowels. 

3. Lack of Specific Nutrients: While a well-balanced plant-based diet can provide all necessary nutrients, some individuals might struggle to obtain specific nutrients critical for digestive health, such as magnesium and vitamin B12. 

Magnesium supports muscle relaxation in the digestive tract, while vitamin B12 is essential for nerve function, including the nerves controlling bowel movements… 

Among the long list of other ways B12 is required for optimal health and wellbeing. 

4. High Consumption of Processed Foods: Some vegans may rely heavily on processed foods, which are often low in fiber and high in refined carbohydrates. These types of foods may contribute to constipation. 

As always, we promote mainly whole food sources of plant foods. Organic when you can!

5. Rapid Dietary Changes: Switching to a vegan diet without gradually increasing fiber intake may lead to digestive discomfort, including constipation. This can happen as your gut adjusts to the dietary changes, and should not be a reason to give up. 

6. Individual Differences: The simple fact is that each person’s digestive system is unique. Therefore, some people may be more prone to constipation, regardless of their dietary choices… Plant-centered or not. 

But there is hope, for sure! (Great solution here, too)

7 Tips for Preventing Constipation on a Plant-based Diet

1. Increase Fiber Intake: Incorporate a wide variety of high-fiber foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, into your diet. Mix it up.

2. Stay Hydrated: Drink an adequate amount of water throughout the day to support healthy bowel movements.

3. Include Magnesium-Rich Foods: Consume magnesium-rich foods like leafy greens, nuts, seeds, and whole grains to promote bowel regularity. (Peak Bioboost is a great source of magnesium citrate and will help get you moving).

4. Monitor Vitamin B12: If you are exclusively vegan, consider B12 supplementation, as this vitamin is primarily found in animal products.

5. Avoid Excessive Processed Foods: Minimize consumption of highly processed and refined foods, focusing on whole, plant-based foods.

6. Gradual Dietary Changes: If transitioning to a vegan diet, make changes gradually to give your digestive system time to adapt.

7. Regular Exercise: Engage in regular physical activity, as it can stimulate bowel movements and support overall digestive health.

Bonus Tip: Try PEAK BIOBOOST for PERFECT POOPS

Carefully crafted to include only the best ingredients to work gently but fast, and help correct digestive issues including constipation, and even diarrhea! Both ends of the spectrum as it were. 💩