Constipation is slower than normal movement of food waste through the digestive tract. It is generally accompanied by a variety of symptoms such as bloating, gas, back pain, or fatigue.The main cause is a low fiber and low water diet. Stress, inactivity, certain medications, an imbalance in intestinal flora, thyroid problems, and a magnesium deficiency can also cause constipation.
The good news is there are many natural constipation relief remedies to improve bowel function.
Foods for Constipation Relief
High fiber foods – Add fiber slowly if you are not used to it. Include high fiber foods like raw fruits and vegetables, beans, nuts and seeds.
Green leafy vegetables – Green vegetables not only contain fiber, they are also a good source of magnesium which can help improve constipation.
Prunes and figs – These fruits are high in fiber and tend to have a laxative effect.
Warm liquids – Warm liquids, especially first thing in the morning, tend to stimulate digestion. Try some herbal tea or bone broth.
Water – Fiber needs water to pass through the digestive system. Drink 8-16 oz of water every 2 hours.
Foods to Avoid
Fried foods – Trans Fat slows down transit time through the intestine.
Alcohol – Is difficult on the digestive system and can make constipation worse since it is dehydrating.
Caffeine – Is also dehydrating and can worsen constipation.
Pasteurized dairy products – Many people are lactose intolerant and can become constipated from the over consumption of dairy products.
Refined flour – Refined flour by nature does not contain any fiber and therefore will not help with constipation.
Top 5 Natural Constipation Relief Remedies
#1 Sprouted Chia seeds and Flax seeds (2-3 tbsp daily with water)
Both of these seeds provide a significant amount of fiber. Also, flaxseed oil helps lubricate the colon so take 1 tbsp daily.
#2 Apple Fiber (1 tsp 2x daily)
An insoluble fiber that helps the stools become bulky, allowing them to pass through the digestive system easier.
#3 Magnesium (250 mg 2-4x per daily)
Magnesium improves gut motility. Add this supplement in slowly and cut back if it causes diarrhea.
#4 Probiotics (at least 15 billion organisms)
Maintaining a healthy intestinal tract is critical for avoiding digestive problems.
#5 Aloe vera juice (1/4 cup 2x daily)
Helps reduce inflammation and improve the frequency of bowel movements.
Bonus Remedies
Rebounding, aka jumping on a mini-trampouline can stimulate the bowels and lymphatic system. Also, light exercise can also support bowel function.
A traditional remedy used upon waking is taking 1 tbsp of cod liver oil or flaxseed oil with 8 ounces of fresh pressed carrot juice to stimulate bowel movements.
Essential Oils for Constipation
Peppermint, fennel, and ginger essential oils can soothe the digestive tract and reduce stress which can support the colon.
