7 Ways To Overcome Constipation Naturally
There is nothing fun about constipation. It takes a toll on not only your physical body – discomfort, distention, gas – but it also affects your mental health. And why wouldn't it, the stress of having slow transit time would make anyone irritable.
Learn more in Digestive System: Is Your Colon A River Of Life?
Whether it's chronic or an occasional bout, there are many natural ways to help you overcome constipation.
However, in most cases of constipation, the root cause of it is dietary or lifestyle choices. So, it's imperative that in addition to treating the symptoms of constipation that you try to find the underlying cause of it. This will help you prevent it from happening in the future.
Learn more in 5 Tips For Better Digestion & Less Bloat.
Natural Remedies to Overcome Constipation
Before you get bummed out about being backed up, keep reading.
There are many gentle and effective at-home remedies you can try to give you the relief you need, when you need it.
1. Hydrate Your Body With Water
Our bodies are predominantly comprised of water, and when constipation occurs, it's usually characterised by hard stools, so naturally, the solution should be to drink more water.
Dehydration, especially chronic dehydration, is one of the main culprits of constipation and an easy one to remedy. If you want to prevent sluggish bowels and to help your body function at its peak, drink plenty of clean water. Start with at least 2 litres per day.
If you engage in rigorous exercise or physical work, you should move towards 1 litre per 22 kilograms of body weight which is optimum if you're losing fluid through perspiration.
Learn more in Water: Nature’s Best & Why It’s Critical To Life.
2. Curative Coffee
Ever wonder why that early morning coffee seems to help things along?
It's because coffee is actually supposed to be a morning drink, which ties in perfectly with your body's digestive/elimination cycle.
Believe it or not, coffee is a nature-made diuretic, it actually stimulates your digestive tract's muscles too.
Another perk to moderate coffee consumption is that the polyphenols (antioxidants) does wonders for maintaining good gut flora and fighting off bad bacteria.
Be sure that you always select organic coffee beans, as commercial grade coffee is one of the most heavily sprayed crops on earth.
To deal with and avoid constipation, you want to do everything you can to ensure that you're avoiding chemical additives and only putting clean fuel into your body.
Learn more in Coffee: The Healthy Way To Enjoy Your Daily Cup.
3. Powerful Prebiotics & Probiotics
Establishing and maintaining a healthy gut is perhaps one of the most important things you can do for your overall health.
The gut is like the second brain, and when the helpful, good bacteria aren't nourished and suffering, so too does the ecosystem of your body. One such symptom of unhappy gut flora is constipation.
In fact, there is a correlation between chronic constipation and an imbalance in gut bacteria– coincidence?
The difference between prebiotics and probiotics is simple. Probiotics are live strains of beneficial bacteria usually found in fermented foods while prebiotics are the food (found in certain fruits, vegetables and legumes) which promote the proliferation of the beneficial bacteria, as well as supplying important fibres to help cleanse your digestive tract.
If you want to keep things regular or overcome constipation naturally, you're going to want to nurture your gut microbiota which foods like these:
- Prebiotic-rich foods: asparagus, onions, leeks, garlic, bananas, berries, oats, legumes, peas, beans and dandelions.
- Some probiotic foods to try: kimchi, yogurt, sauerkraut, kefir, tempeh, miso, kombucha and pickles.
Learn more in Probiotics: Health Benefits & 7 Powerful Food Sources.
4. Herbal Teas
Historically, teas have been prescribed to treat a whole host of health complaints, improving digestion is one of them.
It's perhaps one of the least talked about solutions to manage occasional constipation. But the effectiveness of herbal teas as natural laxatives should not be overlooked!
Not only are herbs good for our bodies but there is something so calming about holding a warm cup of tea–that's therapeutic in its own right. What's more, here's more reasons to incorporate them into your constipation action plan. The combination of laxative herbs, warm water to promote faster transit time and that herbal teas help alleviate the signs of stress (another cause of constipation).
Like coffee, certain teas have been shown to stimulate your digestion into relaxing, further proof of the mind-body effect that tea has on levelling out your mood.
Laxative teas to try:
- Senna: The most commonly used herb that's found in most over the counter laxatives.
- Ginger: For sluggish digestion drinking a cup of ginger tea after a meal will help create a bowel movement.
- Peppermint: The menthol in peppermint is beneficial for soothing digestive upset and if consumed after a meal will help calm digestive issues.
- Dandelion: Curb digestive complaints like bloating as well as being a diuretic.
- Black or Green Tea: Encourage your bowels with caffeine, like coffee.
- Liquorice Root: It's anti-inflammatory and a popular choice for digestion.
- Aloe: Aloe is anti-inflammatory and useful for producing bowel movements.
- Slippery Elm: Helps flush out the bowels for better digestion.
5. Eat More Fibre
Probably the most recognised solution to overcome constipation naturally: eat more fibre.
However, there is more to the story than just 'eat more fibre.' There are two types of fibre soluble and insoluble, and if you're out to conquer constipation, you'll need to increase your fibre intake of both.
- Soluble Fibre: Dissolves in water, forming a gel-like substance that improves consistency for more relaxed bowel movements. This type of fibre is found in: psyllium, oats, beans, citrus, apples, carrots, barley and rice bran.
- Insoluble Fibre: Draws in water to help soften stools for better regularity and smoother bowel movements. Insoluble fibre rich foods are: whole wheat, nuts, beans, potatoes, cauliflower and green beans.
On days when things are flowing freely and you need a helping hand, try our fibre booster blend, Get Things Moving, that contains psyllium husk, ground flax and chia to helps to mop up and release waste in the gut.
Good gut health is dependent on the regular production of large and soft bowel movements (they require less energy to pass) for less strain on your body.
The odd thing about fibre is you don't actually digest it, but your body needs fibre to help form stools. In addition, some types of fibre contain prebiotics, which feed the beneficial gut bacteria.
Periodically, you should also consider doing an internal digestive system overhaul with by doing a Natural Colon Cleanse This will help to completely clear out and reset your digestive system of accumulated toxins and waste and to better enable you to absorb nutrients, support your immune system and stay healthier.
6. Foods For Constipation
You are what you eat. If you want to get your digestion on track, so you remain regular then there are many different foods you can incorporate into your diet to help prevent or manage constipation.
- Fruits: Fruits are chock-full of dietary fibre and other nutritional benefits. Fruit can be consumed raw, dried or freshly squeezed BERRY Raw Juice Powder. Some fruits for constipation: grapes, prunes, apples, pears, berries, kiwis, figs, citrus and rhubarb.
- Vegetables: Vegetables are hugely beneficial for your health, and the natural fibre will help you stay regular. For easy digestibility, cooked vegetables are best. If you’re under a time crunch opt for a GREEN Raw Juice Powder. Vegetables for constipation are: spinach and dark greens, broccoli, Brussel sprouts, Jerusalem artichokes, chicory, artichokes and sweet potatoes.
- Other: Refined flours do nothing for your health as they've had their nutritional bran and germ (naturally occurring fibre) removed so opt for whole grains instead. While nuts and seeds are great natural sources of fibre and other valuable nutrients. Foods for constipation: beans, lentils, peas, chia seeds, flaxseed, rye bread, oat bran, kefir, walnuts and almonds.
Learn more in Foods That Support Healthy Digestive Function.
The idea is to inject high fibre foods to aid in digestion. Just be mindful that too much fibre can have the reverse effect and cause gas or other undesirable symptoms.
A footnote to consider, dairy intolerances have been known to cause constipation so if you are or suspect you may be sensitive to dairy try to limit your intake.
Inactivity is one of the biggest plights to our society, and to our bodies.
Regular exercise can help boost transit time by speeding up digestion. Cardio workouts like aerobics, running or cycling gets your heart rate and breathing up, which urges intestinal muscles to contract, thus stimulating bowel movements. There are also yoga positions designed to counteract the stain of constipation as well as to prevent it by stretching those intestinal muscles out.
Whichever exercise you insert into your daily life, remember to snack right afterwards on Cornucopia Triple Pack Epicurean Snack.
Learn more in Top Low-Impact Exercises For Health & Wellness.
If you're prone to constipation doing pelvic floor and mindful deep breathing exercises will make your body more resilient. T
o strengthen your pelvic floor sit on the floor with your knees up, so your feet are flat on the floor shoulder width apart. Clench your buttocks muscles tightly for 5 seconds, relax and rest for 10 seconds and repeat 5 times.
There is a certain amount of stress that goes with constipation, so calming the mind and grounding your emotions becomes an essential factor in constipation management.
Learn more in Stress Management Without Harmful Addictions.
Don't let constipation get the better of you. Whether you struggle with chronic or occasional constipation try out these home remedies to help you rid yourself of discomfort and all the symptoms associated with slowed transit time, and get back to your normal.
Tolman Self Care.