...Here are some ways to regulate regularity:
1) Add more raw nuts and seeds, more nut meals, including the recipes in the Wheat Belly book and here in this blog. It means that even treats like chocolate almond biscotti are rich in fiber.
2) More non-wheat fibers low in carbohydrates, especially flaxseed and chia. These are easy to sprinkle on foods, mix in with your wheat-free baked dishes, mix in with wheat-free granola. They do not have any effect on blood sugar.
3) A magnesium supplement–Magnesium provides an osmotic effect that increases stool moisture content. This is why many laxatives contain magnesium, like Milk of Magnesia (magnesium hydroxide). The majority of people are deficient in magnesium anyway, since modern water purification removes virtually all magnesium. The form of magnesium to choose depends on what you are trying to achieve. Strictly for purposes of regularity, magnesium citrate, 400 mg twice per day, will provide a modest boost. Those of you desiring better absorption of magnesium and less bowel softening, look for magnesium malate, 1200 mg twice per day.
4) A probiotic to help your poor wheat-damaged intestine to recover. While we need more data on these effects, wheat consumption changes the bacterial composition of your intestinal tract. Taking a probiotic for a few weeks can provide organisms like lactobacillus and bifidobacterium that help regain normal bacterial populations.
5) Hydrate–A helpful habit is to drink two 8 ounce glasses of water immediately upon awakening when you are substantially dehydrated. Do the same several more times per day and be sure that, whenever you urinate, urine is only lightly yellow, almost clear, never dark and concentrated.
So going wheat-free does not mean a lifetime of pushing and straining, then calling your surgeon to clip the hemorrhoids. For some, it can even mean reversal of incapacitating constipation to new-found regularity. It means intestinal health that is improved because it now avoids the most destructive of diet ingredients, wheat.
