There are so many foods meant to solve or prevent constipation, but there has always been this one recommendation: Fiber. However, here is the catch: fiber-rich foods can actually cause constipation too. By overintroducing fibers, you increase the chance of hitting a wall of allergies, microbiome disorders, and IBS that may revolve between IBS-D and IBS-C, putting strain on the intestines and making things worse.

It also depends on how you define constipation. For me, constipation is not going at least once every day. Some people get annoyed by the ongoing struggle and take prescriptions, which of course bring extreme effects. Laxatives are not a long-term solution. They create inflammation and fermentation, which harms the microbiome and leads to leaky gut.

So one might think: why is there no easy solution? Well, there has to be. After a lot of experimentation to find a perfect balance—so that I wouldn't have to worry every day about the possibility of a struggle tomorrow—I am presenting a combination that has left even me stunned.

First of all, you don’t need to eat massive amounts of fiber. You have to understand what constipation actually is. Until the large intestine (thick intestine), the stool is fluid, so there is no constipation at that point. The colon dehydrates the stool to form it. So, what exactly happens? Because of ongoing microbiome disorders and persistent damage to the gut, the colon cannot form the stool as intended.

Ideally, stool should not be too wide—slightly thicker than a thumb—and coated in a film, similar to how certain medications are coated. Due to complications, the gut fails to transfer the stool in time or trigger the nerve alerts to go. The stool becomes "backed up" and grows thicker, making it harder for the colon to move. Because of this, there is often no protective coating on the stool. The colon literally sticks to the waste, which is a major concern for causing leaky gut.

The solution is still fiber, but in a much smaller quantity. The combination is the key factor here. I don't know exactly why it works so well, but here it is:

Tomato + Salad + Flaxseed Oil & Sunflower Oil (1:3 ratio)

Whatever you eat, make sure to include this combo in at least one meal a day—ideally your first real meal.

• Cut half a tomato into cubes.

• Add a handful of salad greens.

• Sprinkle with an oil mix (1 part flaxseed to 3 parts sunflower) that you’ve blended in a cup.

• Make sure the oil is well-mingled with the tomato and salad.

• Eat it alongside your other food like a normal side salad.

What this prevents:

• Constipation

• Thick stools

• Stool without a protective coating/film

• Long times spent in the restroom

• Muddy or sticky stool

• Straining

I have been "controlling" my constipation for a long time, but I always had to watch exactly what I ate. I’ve been trying this new method for over a month now, and it works so well each single day, that I’m starting to forget about worrying.

Everything is normal and well-formed—a natural bowel movement just as it should be. There is no straining and no mess; it is a simple act. As I mentioned, fiber requires a balance; once you cross a certain threshold, it can actually make things worse. While you should still be cautious about the quantity and variety of what you eat, this combination is invaluable.

Salad:
Green Lettuce (90%), Cabbage, Carrots, Beets

The Combination

I have IBS-C and this last year has been hard I had Procdure that now I have to go to Pelvic floor PT I gave pain every morning I drink a lot of water I have a lot of fiber in my diet and I have really cut down on red meat no frying it is just a nightmare one thing I need to do is start walking more I have ended up in the ER too many times even though I have a gastro Dr. which after my last test with my results he recommended the Pelvic floor PT my Primary Dr. is involved I have I got back in therapy around the IBS but I would like to get more advice on how everyone is dealing with this and suggestions on any thing that helps you thru it?

I have done the same it’s been horrible do you take Bentyl for IBS cramping? I do but I also was recommended pelvic floor therapy after a test I had I will ba starting soon I see my primary Dr. she can’t do much for that but support me and I see a gastro Dr. and personal therapy for the issues around this and changed my diet and ending up in the ER then sometimes the Dr.’s have gotten rude and commenting you need to see your primary or GI doctor I do I tell them what has been recommended plus they can see your files then I get upset with that because then I feel like Iam using the ER too much it’s like pulling teeth sometimes my pain is so bad it’s scary so Iam hoping Pelvic PT helps and I need to move around more too so I truly understand.