If I am ever extremely cranky, 9 times out of 10 it’s because I didn’t poop that morning. If I don’t take my post coffee poop in the morning, then all hell breaks loose. I just feel bloated and gross and worse… not hungry when I’m constipated. I already have issues not getting enough calories. When I would get constipated I wouldn’t eat or felt like I shouldn’t.

…Pro tip: You should! Which brings me to #1:

Eat fiber. Fiber is part of carbohydrates that cannot be digested. There are two types of fiber and both are important for digestion and easing constipation. Insoluble fiber adds bulk to your stool to help it move along. Soluble fiber draws more water to your stool to help it move along. Drink more water! If you eat a lot of fiber, but don’t drink a lot of water it will clog you up. So drink lots and lots of water! Don’t starve yourself. If you’re constipated, you still want to eat, and eat fibrous foods. Like I said, I don’t feel hungry when I am constipated, but it’s really important that you eat enough food otherwise your body won’t have a lot to pass along. Cut out foods that make you constipated. For me it’s dairy, red meat, and anything heavily processed or eating a lot of junk that my body is not used to. Here is a great article on the best and worst food to eat for constipation. Stay active. Being sedentary really slows down the digestive system. So get up and take a walk or a dance class or go to the gym! Get moving! Take a probiotic. Probiotics are live good bacteria and yeasts that help keep your gut healthy and promote good bacteria in your gut. They help prevent constipation as well. Everyone I think should be taking a probiotic. I take Ultimate Flora 30 billion Extra Care Probiotic. Take magnesium. This was probably the magic pill that helped aid my constipation. I take such a great poop every morning when I take this at night. It is a osmotic laxative, meaning it helps pull water to your stool and relaxes your bowel muscles. Magnesium citrate is supposed to be the best for absorption and constipation. But I take Nature Made’s High Potency Magnesium and it works amazingly for me. Cayenne and spicy foods. I used to do shots of cayenne pepper + warm water before bed. I am not a doctor, so I am not going to try to explain why spicy food makes you poop, but if you’ve ever gotten “Indian hot” at an Indian restaurant then you know what I am talking about. Stay calm and poop on. Anxiety and stress can disrupt your digestive system. So go for a calming walk, meditate, light some candles, breathe in, breathe out, treat yoself. If you’re interested in reading more, this is a really good article about the connection between stress and constipation. And if all else fails this Smooth Move Peppermint Constipation Tea is amazing:

And nothing is worse than being constipated and bloated on a competition day. For me I get constipated when I travel or have a new event. So for competitions and performances I actually take a preemptive laxative and magnesium the night before!

Hope these tips helped. Do you have anything that has worked for you?