Unlocking Relief: How to Alleviate Constipation with Homemade Remedies
Feeling bloated and blocked up can be such a frustrating and uncomfortable thing to deal with– especially if it’s chronic!
Many people are embarrassed to admit they are dealing with constipation until it gets too uncomfortable to bear, but the truth is that just shy of 80 million people are affected by it! Clearly, it’s a very common problem. But what causes this digestive issue in the first place?
In many cases, constipation arises from a lack of fluids and/or fiber, but it’s not exclusive to just those two triggers. Here are some other common causes to consider:
- Unhealthy diet
- Stress
- Irritable Bowel Syndrome (IBS)
- Small intestinal bacterial overgrowth (SIBO)
- Leaky gut
- Lack of Exercise
- Side effects from medications
- Overuse of laxatives
- Pregnancy/postpartum
- Increasing age
If your digestive system isn’t functioning well and waste products are sitting in the digestive tract for long periods of time, toxins can be reabsorbed into your body causing more complex problems that will need to be addressed in addition to the dreaded constipation.
Natural Ways to Ease Digestive Discomfort
Of course my #1 tip is to work with a nutritionist to get to the root cause that’s specific to you! But now that we understand some of the likely causes, let’s navigate through the many possible solutions as well. Instead of reaching for laxatives or OTC options from the drug store, these natural remedies are bound to help most people get things moving!
Herbs and Bitters: Fresh, Tea, Powder, Tincture, or Supplement
Herbs and bitters are valuable for alleviating constipation since they’re able to stimulate digestive enzymes and encourage bowel movements.
They can be quite gentle in a tea or more stimulating when used as a tincture or supplement.
Listed below are some of my top herbal recommendations to try:
- Dandelion – Stimulates the liver to produce bile
- Marshmallow root – Mucilage coats the inner lining of the stomach
- Ginger – Acts as a prokinetic- stimulates the bowels
- Triphala – Has a synergistic effect covering the whole metabolic process of digestion
- Licorice – Anti-inflammatory effects, soothes the digestive system
- Slippery Elm – Increases the mucilage content in your digestive tract
Nutrition: Target 25-35 Grams of Fiber Daily
Fiber is probably the most commonly known factor surrounding constipation. Insoluble fiber is great for adding bulk to the stool, making it easier to pass through the digestive tract. Soluble fiber can help soften the stool, reducing straining during bowel movements. Adequate fiber intake is so important for promoting regular bowel movements!
- Soluble Fiber – Oats, citrus fruits, beans, flax, chia seeds, carrots, apples, berries
- Insoluble Fiber – Brazil nuts, beans, lentils, vegetables, brown rice, quinoa
Nutrients and Supplements
Certain supplements will help aid constipation, but they’re most effective when used in conjunction with other remedies. Bear in mind that supplements aren’t a magical solution and addressing the underlying issue first is essential.
Here are a few supplements that are sure to make a large impact on constipation relief:
- Magnesium – Citrate or oxide before bed is best
- Vitamin C – An extra tablet before bed with lots of water
- Prokinetics – For healthy migrating motor complex + digestive regularity
- Zinc Carnosine – Helps to support and repair the intestinal linin
Fluid Balance
Dehydration can lead to harder and dryer stools, exacerbating constipation. On the flip side, drinking enough water helps maintain regular bowel movements and supports the smooth movement of waste through the digestive system.
- Hydration – 2-3 Liters everyday!
- Electrolytes – Balance of Magnesium/Potassium/Sodium
*Drink green juice in the morning or try an electrolyte powder you can simply add to your water. Get 25% at Organika with the code mellyfit25 at checkout.
Lifestyle
Lifestyle approaches are also a great way to help ease constipation. From magnesium baths to physical activity and even tools like the popular Squatty Potty, these techniques can be so beneficial! Explore these practical tips to integrate into your routine:
- Castor Oil & Stomach Massage – Amazon has packs or you can make your own at home
- Squatty potty – Elevate your knees above your hips on the toilet to put yourself in the proper anatomical position for pooping
- Bath with Magnesium Flakes – May help relax your gut + soften your stool as you absorb it through your skin
- Colonics – Natural process of injecting water into the colon which stimulates natural peristalsis
- Yoga Poses – Promotes bowel regularity/ alleviates bloating
- Regular Exercise – Activates the squeezing of your intestinal muscles to help with efficient transit time.
What’s Your Action Plan?
Don’t let constipation hold you back– take control of your digestive health!
Try my Spirulina Chia Pudding recipe! The high naturally occurring chlorophyll in spirulina supports our bodies detoxification process and this recipe is rich in fiber to help stimulate your body and promote regularity!
Learn more about how to reduce bloating and gas in my Beat the Bloat blog. Here you’ll find informative content on how bloating occurs and 10 natural ways to reduce it.
Remember, understanding the root cause of the issue is the first and most important step towards effective, long lasting relief. Embracing natural remedies can help improve your digestive health in a gentle yet impactful way.
If you want to dig deeper with your gut health and take action on the symptoms you are experiencing, book a free Discovery Call with me and we can chat about how I can help you on your wellness journey and where to start!
good read
Have A Great Day Ahead – Melissa
Over 50 Delicious Keto Recipes – http://www.ketodietrecipes.co.uk