Hi there, Eric Bakker, thanks for tuning in.
Hi there, Eric Bakker, thanks for tuning in.

We're back on the constipation path again.
We're back on the constipation path again.

We've got a few videos to cover regarding this particular annoying, but very common
We've got a few videos to cover regarding this particular annoying, but very common

condition.
condition.

So I got a whole bunch of questions here regarding constipation from different people.
So I got a whole bunch of questions here regarding constipation from different people.

The first question is, what are the best foods to eat when you're constipated?
The first question is, what are the best foods to eat when you're constipated?

Well, to make it easy for you guys, I got a cheat sheet here.
Well, to make it easy for you guys, I got a cheat sheet here.

And I'll try to make this cheat sheet available for you download.
And I'll try to make this cheat sheet available for you download.

This is my actual clinic cheat sheet on best foods for constipation.
This is my actual clinic cheat sheet on best foods for constipation.

So it's actually broken into five sections; foods that lubricate the intestines, foods
So it's actually broken into five sections; foods that lubricate the intestines, foods

that promote bowel motions, soothing herbs, foods that enhance bowel flora, and bitter
that promote bowel motions, soothing herbs, foods that enhance bowel flora, and bitter

foods.
foods.

I'm going go through those five categories just explain why these five categories are
I'm going go through those five categories just explain why these five categories are

important and the relevance of these categories, whether you need one or more or multiple categories
important and the relevance of these categories, whether you need one or more or multiple categories

to include in your diet if you got constipation.
to include in your diet if you got constipation.

We're all told if we have constipation to eat more fiber, to drink more water, but what
We're all told if we have constipation to eat more fiber, to drink more water, but what

the heck does that mean?
the heck does that mean?

It doesn't really tell us anything, does it?
It doesn't really tell us anything, does it?

I've not really seen a vegetable called 'fiber' available in the shop.
I've not really seen a vegetable called 'fiber' available in the shop.

So it can be very confusing for people to work out what the best foods are.
So it can be very confusing for people to work out what the best foods are.

Let's start with foods that lubricate the intestines.
Let's start with foods that lubricate the intestines.

This is an especially good topic because these foods are a little bit high in oil, but good
This is an especially good topic because these foods are a little bit high in oil, but good

oils and good fats that help to lubricate the bowel, all right?
oils and good fats that help to lubricate the bowel, all right?

We all know for example, if you take castor oil, if you take olive oil, well it lubricates,
We all know for example, if you take castor oil, if you take olive oil, well it lubricates,

doesn't it?
doesn't it?

If you've got a pair of scissors or clippers or pliers that are difficult to use, if you
If you've got a pair of scissors or clippers or pliers that are difficult to use, if you

put a drop of oil on them, they become easier to use.
put a drop of oil on them, they become easier to use.

Funny that?
Funny that?

So if you would include more foods in your diet that contain a good oil content, or have
So if you would include more foods in your diet that contain a good oil content, or have

lubricating qualities, wouldn't it make it easier for the bowel motions to be more easily
lubricating qualities, wouldn't it make it easier for the bowel motions to be more easily

transported through the digestive tract?
transported through the digestive tract?

Common sense.
Common sense.

One of my favorite foods, for example, is walnuts.
One of my favorite foods, for example, is walnuts.

So walnut oil is quite a good oil for constipation.
So walnut oil is quite a good oil for constipation.

Walnuts have got particular acids in them that stimulate bowel motions.
Walnuts have got particular acids in them that stimulate bowel motions.

This is quite a nice food to include in your diet.
This is quite a nice food to include in your diet.

Two or three walnuts per day, just chew on them, swallow them, can make all the difference
Two or three walnuts per day, just chew on them, swallow them, can make all the difference

in the world.
in the world.

Let's look at these lubricating kind of foods.
Let's look at these lubricating kind of foods.

Spinach, sesame oil ... We talked about the walnuts, but many different types of nuts
Spinach, sesame oil ... We talked about the walnuts, but many different types of nuts

could be possible too.
could be possible too.

But if you eat too many nuts, it can be constipating, but if you eat just a few of them, it can
But if you eat too many nuts, it can be constipating, but if you eat just a few of them, it can

be lubricating.
be lubricating.

So, almonds for example, brazil nuts and walnuts, chew them very well, lubricating for the bowel.
So, almonds for example, brazil nuts and walnuts, chew them very well, lubricating for the bowel.

What about some other unusual foods?
What about some other unusual foods?

Okra, you might've heard of okra, that slimy kind of a vegetable that's often used in curries
Okra, you might've heard of okra, that slimy kind of a vegetable that's often used in curries

or gumbo for example.
or gumbo for example.

That's a good one too.
That's a good one too.

Beets, cauliflower, alfalfa sprouts, apricots, apples, peaches, prunes, pears, all lubricating
Beets, cauliflower, alfalfa sprouts, apricots, apples, peaches, prunes, pears, all lubricating

foods.
foods.

Now I know what you're thinking, you're thinking, hang on a minute, I can't eat any of those
Now I know what you're thinking, you're thinking, hang on a minute, I can't eat any of those

foods, they contain sugar and they're bad for my candida.
foods, they contain sugar and they're bad for my candida.

Well many people can eat a lot of the foods on this list.
Well many people can eat a lot of the foods on this list.

So when I make this list available, have a look at it, and tick off the foods you'd like
So when I make this list available, have a look at it, and tick off the foods you'd like

to try.
to try.

But, yeah, so the lubricating foods are good for very hard bowel motions, or pebble-like
But, yeah, so the lubricating foods are good for very hard bowel motions, or pebble-like

motions, or difficult to move out bowel motions.
motions, or difficult to move out bowel motions.

If you've got a history of just evacuating small pebbles, for example, you know a little
If you've got a history of just evacuating small pebbles, for example, you know a little

like sheep dung or things like that, these lubricating foods may fill the bill for you.
like sheep dung or things like that, these lubricating foods may fill the bill for you.

Foods that promote bowel motions, so this category is good at stool bulking.
Foods that promote bowel motions, so this category is good at stool bulking.

So if want more bowel motions, or you wanna have multiple bowel motions in a day.
So if want more bowel motions, or you wanna have multiple bowel motions in a day.

I've always maintained one bowel motion per day is required, but two is better.
I've always maintained one bowel motion per day is required, but two is better.

So by having these kind of foods in your diet, you're gonna promote bowel motions and pass
So by having these kind of foods in your diet, you're gonna promote bowel motions and pass

bigger motions and more frequently.
bigger motions and more frequently.

So what are those foods?
So what are those foods?

Cabbage, papaya, sesame seeds, coconut, sweet potato, asparagus, grapefruits, kiwi fruit,
Cabbage, papaya, sesame seeds, coconut, sweet potato, asparagus, grapefruits, kiwi fruit,

and then of course, oat bran is a very good stool bulker, and a cholesterol reducer.
and then of course, oat bran is a very good stool bulker, and a cholesterol reducer.

There are many different types of foods here that are gonna be advantageous for you to
There are many different types of foods here that are gonna be advantageous for you to

eat to bulk up the bowel motions.
eat to bulk up the bowel motions.

Soothing herbs is another category.
Soothing herbs is another category.

These are good for hemorrhoids or if you've got pain in the rectum area, if you've got
These are good for hemorrhoids or if you've got pain in the rectum area, if you've got

anal fissures or painful hemorrhoids, these sorts of things.
anal fissures or painful hemorrhoids, these sorts of things.

If you've had any kind of operation done on the digestive tract, so any pain in that region,
If you've had any kind of operation done on the digestive tract, so any pain in that region,

these demulcent or soothing herbs will be quite good to have.
these demulcent or soothing herbs will be quite good to have.

Marshmallow root, very, very good, flaxseed, especially ground up flaxseed, licorice root,
Marshmallow root, very, very good, flaxseed, especially ground up flaxseed, licorice root,

slippery elm bark.
slippery elm bark.

Slippery elm bark powder is fantastic stool bulker and also quite mucilaginous, so it
Slippery elm bark powder is fantastic stool bulker and also quite mucilaginous, so it

helps to build good levels of beneficial bacteria.
helps to build good levels of beneficial bacteria.

And then of course we've got the bowel, you know, the flora enhancing foods, like miso,
And then of course we've got the bowel, you know, the flora enhancing foods, like miso,

and sauerkraut, and kombucha, and kefir, and those sorts of foods.
and sauerkraut, and kombucha, and kefir, and those sorts of foods.

They enhance the flora of the bowel.
They enhance the flora of the bowel.

Then the last category, the fifth one, are the foods that promote bile to flow.
Then the last category, the fifth one, are the foods that promote bile to flow.

These are bitter foods, they stimulate the liver.
These are bitter foods, they stimulate the liver.

They stimulate the gall bladder to work.
They stimulate the gall bladder to work.

Many people don't pass good motions because they've got poor bile flow.
Many people don't pass good motions because they've got poor bile flow.

This could occur post-surgery.
This could occur post-surgery.

For example, after gall bladder was removed, many people have difficulty passing bowel
For example, after gall bladder was removed, many people have difficulty passing bowel

motions.
motions.

But there are many other reasons why the liver may not be up to the right level of really
But there are many other reasons why the liver may not be up to the right level of really

working with the gall bladder to produce enough bile to get that stool softened, because bile
working with the gall bladder to produce enough bile to get that stool softened, because bile

softens the stool.
softens the stool.

Let's look at some of these category of foods on the bitter foods that promote bowel motions.
Let's look at some of these category of foods on the bitter foods that promote bowel motions.

We've got endive, chicory, radicchio, one of my favorites.
We've got endive, chicory, radicchio, one of my favorites.

Radicchio is a nice sort of purpley kind of a lettuce that the Italians eat.
Radicchio is a nice sort of purpley kind of a lettuce that the Italians eat.

It's quite bitter.
It's quite bitter.

Cos lettuce, you know that white sap in the lettuce, that particularly bitter sap?
Cos lettuce, you know that white sap in the lettuce, that particularly bitter sap?

It's very, very good for the liver.
It's very, very good for the liver.

Mustard greens, brassicas in general, like broccoli's bitter, kale is bitter, cauliflower.
Mustard greens, brassicas in general, like broccoli's bitter, kale is bitter, cauliflower.

Dandelion leaves are very good to eat in spring and summer time.
Dandelion leaves are very good to eat in spring and summer time.

So the dandelion leaf is excellent for gallbladder and the liver, so is the dandelion root.
So the dandelion leaf is excellent for gallbladder and the liver, so is the dandelion root.

It can be dried out and made a tea out of, so it's good as well.
It can be dried out and made a tea out of, so it's good as well.

And, of course, grapefruit's my favorite, grapefruits.
And, of course, grapefruit's my favorite, grapefruits.

Grapefruits are excellent for liver function.
Grapefruits are excellent for liver function.

So there you have it.
So there you have it.

That's sort of a quick overview of the five categories of different foods, food groups,
That's sort of a quick overview of the five categories of different foods, food groups,

that can aid you in constipation.
that can aid you in constipation.

I'll make sure this cheat sheet is available for you.
I'll make sure this cheat sheet is available for you.

I hope that gives you a bit of insight and a bit of information on how to overcome psoriasis
I hope that gives you a bit of insight and a bit of information on how to overcome psoriasis

by diet means alone.
by diet means alone.

And on the bottom of this cheat sheet, there's sensible hints and tips on improving constipation.
And on the bottom of this cheat sheet, there's sensible hints and tips on improving constipation.

I hope this information's gonna be of a benefit for you.
I hope this information's gonna be of a benefit for you.

Thanks for tuning in.
Thanks for tuning in.