top of page

Natural Constipation Relief At Home

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.


constipated woman

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.

Comments

Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page