Constipation is super common, yet typically overlooked as the root cause of many other conditions. It can lead to more serious issues if not addressed.

What Is Constipation?
In a healthy body, waste travels through the digestive system in a predictable regular cycle usually taking between 6 and 24 hours to pass. Unfortunately, sometimes this waste matter passes through the large intestines too slowly and the result is constipation.
Signs & Symptoms
If you have constipation, you may experience:
incomplete bowel movements
Hard, lumpy or dry stools that are difficult to pass
Straining to have a bowel movement
Loss of appetite
Excessive flatulence
Bloated/tender abdomen
Fatigue
Underlying Causes
The most common cause of constipation is a diet high in fat and low in fiber and fluids.
Other causes include:
Lack of adequate dietary fiber and fluids
Lack of exercise
Ignoring urges to have a bowel movement
Pressure on the intestines and anal sphincter during pregnancy
Stress
Certain medications
Parasites
Imbalanced gut bacteria (SIBO)
Colitis
Laxative abuse
Underactive thyroid
High progesterone levels
Magnesium deficiency
Low serotonin levels
High vitamin D and calcium intake
Sludgy liver
Natural Management of Constipation
Western medicine treatment for constipation include over-the-counter laxatives, fiber supplements, and stool softeners. However, these do not usually resolve the underlying issue.
It is important to target the root cause for long term relief and the best way to do that is to work with your body, not against it, and choose the safest and most natural solution when appropriate.
Nutritional strategies
What you intake is the most important to consider to establish true healing of any health dysfunction.
Consider the following nutrition tips to reduce gut inflammation and improve constipation:
Increase fruit, whole grains, beans, nuts, seeds, and fermented products
Fill half your plate with raw or lightly blanched veggies at least twice daily
Reduce mucus-forming foods, dairy products, and processed foods
Eat at least 30g of fiber daily
Maintain proper food combinations
Drink half your body weight of fluid in ounces
Chew thoroughly aiming for 30 to 40 chews each bite
Avoid overeating in one sitting
Break your overnight fast with a shot of lime juice and then fruit 30 minutes later
Opt for hot cereals or warm tea early in the day after breaking the fast
Limit caffeine and alcohol to prevent dehydration
Physical activity and techniques
Movement is the at the cornerstone of healing. A stagnant person leaves opportunity for stagnation inside of the tissues, cells and organs. Make sure to incorporate the following weekly:
Exercise: Regular physical activity, such as walking, dancing, jumping jacks, biking, swimming, gardening, lawn work, stretching, or tai chi, can stimulate the digestive system and support gut health.
Breathing Exercises: When sitting on the toilet, visualize breathing your poop out.
Inhale and push out your abdomen and push down your pelvic floor.
Exhale and draw your abdomen in and breathe the poop down.
Repeat as necessary. Avoid pushing hard.
Additional lifestyle considerations
Your lifestyle will literally promote disease or prevent it. Be mindful of how simple lifestyle choices may affect your body:
Reduce toxins by avoiding pesticides, heavy metals, mold spores, preservatives and artifical additives exposure to reduce gut inflammation.
Control stress and lower tension by breathing deeply and using your abdominal muscles while trying to relax. This will promote the stimulation of a regular bowel movement.
Avoid delaying poop and sit on toilet as soon as you feel the urge or at a scheduled time each day, such as early morning, 20-40 minutes after eating, or after exercise.
Natural supplements
Commonly used medications for constipation usually mimic natural body processes and/or the effects of food items, herbal compounds, minerals, electrolytes, enzymes and vitamins that promote bowel regularity.
Psyllium: natural fiber to promote regularity and reduce toxin reabsorption
Probiotics: beneficial bacteria to support a healthy gut.
Magnesium: mineral that draws water into the intestines to soften stools.
Chia Seed or Ground Flax Seeds: nutritive, prebiotic, and fibrous food to improve bowels
Plant-Based Enzymes aid in food breakdown and digestion
Herbal remedies
Herbs that tone the digestive system and retain water include:
Cascara Sagrada: Natural laxative for bowel movements.
Triphala: Improves digestion and relieves constipation.
Milk Thistle: Supports liver function for better digestion and constipation relief.
Fenugreek: Soluble fiber aids in regulating bowel movements.
Aloe Vera Juice: Mild laxative effect for easier stool passage.
Gentian Root: Stimulates digestive juices for improved digestion.
Dandelion Root: Mild laxative and diuretic for constipation and water retention.
Complications
Straining may result in hemorrhoids, bowel obstruction, anal fissures, fecal impaction, or rectal prolapse.
From a functional medicine perspective, chronic constipation can lead to:
Gut bacteria imbalance affects digestion
Leaky gut leads to harmful substances in the bloodstream, triggering immune responses
Poor nutrient absorption causes deficiencies, like anemia
Toxin build-up from poor elimination processes can cause various health issues
Mental health issues like depression, anxiety, and memory problems
These issues are linked to other problems like arthritis, skin issues, bad breath, headaches, IBS, tiredness, hernia, trouble sleeping, weight gain, and varicose veins.
When should I contact my primary care provider?
Prolonged constipation or changes in bowel habits or stools may be a sign of something more serious. If constipation does not resolve after one week, or if symptoms worsen, follow up with your primary care provider immediately.
Also seek advice if you are having:
Severe or persistent symptoms
Blood in your stool
Unexplained weight loss
Severe abdominal pain
Takeaway
Keep in mind, constipation is not a normal body process. It is a sign that there is an imbalance within the digestive system. Most diseases begin in an unhealthy gut, so if you have a sludgy and constipated system you are only increasing your risk for more dysfunction, disease, and cancer.
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