Calcium and Constipation

Most people would be surprised to learn that constipation is a major contributing factor in osteoporosis, and that good bowel health is important to good bone health.

The condition keeps the colon from absorbing the calcium you need for healthy bones-and often calcium supplements are constipating. What can you do to maintain good health of both colon and bone?

Sometimes a simple change of supplements is all that's required. Not all calcium supplements cause symptoms to the same degree. Calcium citrate (for example, Citracal) is absorbed more effectively than the less expensive calcium carbonate supplements.

Or if you can't afford the more expensive calcium supplement, take your calcium when you drink juice. The acid in the juice becomes alkali in your digestive tract, and allows more calcium to be absorbed and less calcium to form complexes that harden stool. Calcium and constipation are important concerns while you're on the South Beach or Atkins diets. This is true even if you consume a lot of high-calcium foods. That's because your body has difficulty retaining calcium if you're on an "acidic" diet. That is, if you eat a lot of meat, and especially if you indulge in hard cheeses or smoked fish, and you don't get your veggies, your kidneys tend to release calcium.

If you aren't getting calcium into your system because you're condition, the loss of calcium is that much worse.

Calcium and constipation, of course, is not your only concern in making your food choices. Some foods permitted on weight reducing diet plans cause symptoms if you don't drink enough water, but relieve symptoms if you do.

Foods that contain inulin (a starch not to be confused with insulin), such as Jerusalem artichokes (sun chokes), Belgian endive, radicchio, leeks, and onions, provide food for the helpful bacteria that live in the gut.

These bacteria form a mass that makes the stool easier to move, provided there is enough water available to soften it. When there is adequate hydration, inulin helps the lining of the colon absorb calcium. And when the colon absorbs calcium, the risk of colon cancer is reduced.

These foods offer many benefits beyond the absorption of calcium. They stimulate the immune system. They kill disease-causing bacteria in the colon. They reduce the risk of hardening of the arteries by lowering the production of fatty acids and triglycerides. They lower blood sugars and help prevent gout.

Getting enough calcium and constipation relief are not incompatible goals. Just rely on a variety of sources, food and supplements, in a balanced diet, to get the calcium you need.

Also read our article about Constipation Before Periods