12 Ways to Relieve Constipation

As much as 1/3 of the U.S. population suffers from chronic constipation, or the inability to have at least one bowel movement everyday.  Do you eliminate everyday or 5-6 days a week at the very least? If you answered, "No" to this question, you are gonna want to continue reading. 

Warning...personal disclosure ahead...I've suffered from chronic constipation my entire life. I constantly felt bloated and had a painful, swollen belly almost everyday. I remember suffering through classes, meetings, flights, exercise and sporting events, and even social engagements with horrible stomach pain dying for the moment I could go home, get in my p.j's and curl up in the fetal position in bed! Constipation prevented me from feeling good about my body, prevented me from losing weight, and left me feeling constantly tired,  sluggish, and depressed.  Can you relate?

I worked with and was evaluated by several doctors over several years including a gastroenterologist, endocrinologist, gynocologist, and an internal medicine doctor.  I was given an IBS diagnosis and was told it was likely I would have this problem most of my life and that laxatives, fiber in the form of Metamucil, and pharmaceutical medications were my best "treatment" options.  I used some of these remedies on and off for several years but was never able to overcome my constipation.

Around the time I turned 30 I  decided to do a 30 day detox with a friend which required eating only whole, unprocessed foods and juicing daily. I noticed that after a couple weeks on this diet, I had not only dropped 10 pounds but was also FINALLY eliminating EVERYDAY! By the end of the 30 days, I had said goodbye to chronic constipation, bloating, pain, and embarrassment and was determined to stick to a whole-foods based, anti-inflammatory diet. 

I was so inspired by my experience that a couple years later I  changed my career, went to back to school, and become a Functional Nutrition Health Coach so that I could help others rid themselves of this and other chronic symptoms that keep them from enjoying  their daily life. You don't have to live with constipation and you don't have to take pharmaceutical medications or daily Metamucil to have regular bowel movements! Check out this week's What's That?! Wednesday post where I share my top tips and home remedies for relieving chronic constipation. 

12 Tips for Relieving Constipation:

1. Ditch processed foods and infuse your body with whole, anti-inflammatory foods! Just eat real food and avoid any boxed, pre-packaged, and processed foods and oils. These foods can damage your intestinal track, signal your body to store fat instead of burn it, and slow down your digestion. Healthy fats, clean proteins, leafy greens and fiber based carbohydrates make up a well balanced anti-inflammatory diet that will balance your gut, boost your metabolism and improve your digestion and motility.  Check out my specific macro nutrient recommendations on my post, What is an Anti-Inflammatory Diet? and grab a copy of my eBook, 10 Day Sugar Detox, to help you ditch sugar and processed foods and incorporate a variety of delicious, real anti-inflammatory foods into your daily routine!
   
   
2. Get evaluated for gut bugs like candida, h.pylori, and SIBO. These bugs wreck havoc in your tummy by putting off gases and waste that increase inflammation, bloating, indigestion, and constipation.  If you've had chronic constipation your whole life and have converted to a whole foods diet and are not seeing enough good results, I suggest being evaluated by a qualified healthcare practitioner for gut bugs. A blood, breath, or stool test can be done to help detect these pathogens and once you get rid of them your constipation will  go away too!  
   
   
3. Consider being evaluated for food sensitivities. When you have hidden food sensitivities,  the foods you are eating are actually increasing inflammation and dysfunction in your gut. These types of inflammatory reactions slow down your gut motility, decrease nutrient absorption, and increase constipation.  When you identify and remove the foods you are sensitive to, you will notice that your constipation will subside. Check out my blog, Are Hidden Food Sensitivities Derailing Your Heath Goals to learn more.
   
   
4. Increase leafy green intake.  Getting more leafy green vegetables into your diet will not only boost your fiber intake which can help to ease constipation but it also boosts your antioxidant intake enormously. Antioxidants are things that help to reduce free-radicals caused by excessive inflammation in the body. If you have chronic constipation, you have inflammation, and some antioxidant support should be a staple in your healing plan in order to reduce inflammation, alkalize your gut, and boost your immune system.  
   
   I recommend a minimum of 3-4 cups leafy greens/non-starchy vegetables each day to start and increase to 6-8 cups daily. For example, you could try a green protein smoothie or green juice to start the day with 1-2 cups light and dark greens mixed - like spinach or kale and romaine.  Then for lunch have 2 cups of mixed green salad with some clean protein like organic chicken or wild salmon, and a bit of healthy carbs like nuts, seeds, quinoa, or black beans.  For dinner include 1-2 cups cooked vegetables like broccoli, cauliflower, Brussels sprouts, or asparagus with your meal. This should add up to plenty of veggies and fiber for the day:) Always get your fiber from your foods and  be sure to stay away from non-food fiber products like Metamucil which is contains several toxic, inflammatory ingredients like Yellow #6, aspartame, and maltodextrin. 
   
   
5. Rock the squat! Getting into a squatting position where your feet are elevated a bit off the bathroom floor while you are on the toilet brings your body into the elimination position nature intended. A squatting position fully relaxes the puborectalis muscle and reduced straining which can makes your poops easier to pass. 
   
   
6. Gentle yogic twists can help to get things moving in the gut. Body movement in general is good to increase gut movement and ease constipation - walking, rebounding, yoga or pilates are all good choices that help reduce stress and increase gut motility. I highly suggest doing some gentle yogic twists, 1-3 times daily which can help to naturally massage your colon and get things moving. Just lay on your back on the floor or on your bed; pull your knees towards your chest, then twist your knees to the right and turn your head to the left...then reverse and repeat 3-6 times. At night and first thing in the morning are great times to do this. 
   
   
7. Try using a castor oil pack on your colon.  While this is not advised for pregnant or nursing women, for most people, castor oil packs are a great at home remedy and are very safe and effective. The heat and detoxifying effects of the oil can help to move your lymphatic system, increase circulation in the gut,  and improve motility, helping to push stool along and ease constipation. You can learn how to do a castor oil pack here. 
   
   
8. Water and electrolytes are your friends! Dehydration is one of the most common causes of constipation. When you are not properly hydrated, your large intestine soaks up water from your food waste and your stools become hard and difficult to pass. In general you should make it a goal to get in eight, 8-ounce glasses of filtered, clean water a day.  If you exercise or sweat alot or you weigh more than 200 pounds, you may need to drink more. If you consume alcoholic beverages, you should also drink more since alcohol is a diuretic and will dehydrate you. You should drink enough water so that your urine is clear or light yellow...if it is dark yellow, you are under-hydrated.  
   
   An extra boost of electrolytes can also be often be helpful for softening stool and getting things moving. Organic, raw coconut water is a great source - try 1/2 cup in your morning smoothie or after a workout, long day, or cocktail hour:) Concentrated electrolytes are often needed for those with chronic illness and gut imbalances, I like Lyte Balance Electrolytes, I cap once or twice daily or as recommended by your healthcare practitioner. 
   
   
9. Consider adding digestive enzymes and probiotics.  A healthy gut microbiome lays the groundwork for a healthy immune and digestive system.  Fermented foods may be helpful to some people to help replenish good gut flora. Probiotics may be necessary for those who are on or have been on antibiotic therapy or those who have major gastrointestinal issues.  They help to restore order and balance of good bacteria in the gut and crowd out the bad bacteria.  Taking a multi-strain probiotic, and not just acidophilus, is important. I like Renew Life Ultimate Flora Blend which you find in healthfood stores in the refrigerated section, Orthomolecular's  Orthobiotic, or Prescript-Assist Probiotic. 
   
   
10. Try magnesium & vitamin C to loosen and soften stool to make it easier to pass.  Magnesium  glycinate and magnesium citrate are both good choices. Start with 400-500mg magnesium per day away from food. Vitamin C is also a powerful antioxidant that can help to mobilize and soften stool to ease constipation. You can start with 300-400mg per day with your food. For those with more severe constipation, you may need more magnesium or vitamin C initially to get things moving. I'd advise working with a qualified practitioner to find the product and dosage that work best for you. 
    
    
11. Sip on some aloe vera juice.  Just like aloe vera can soothe and heal the skin on the outside of the body, 100% pure aloe vera juice  can reduce internal inflammation and assist to heal the lining of the gut, repair mucus membranes,  and improve digestion and motility. I like Lakewood Organic Brand - it is 99% organic aloe and 1% real organic lemon juice. Many brands use citric acid as a preservative but this really spoils the medicinal effects of aloe vera since citric acid can increase inflammation and many people are very sensitive to it. I typically recommend 4 ounces once or twice daily away from food. You can also find aloe vera in capsules and other GI supplements. 
    
    
12. Water, saline, or coffee enemas are a great way to increase motility and cleanse the colon of waste. Using enemas regularly can be an effective home remedy for those who are suffering from chronic illnesses. You can learn more about how to do an enema on my blog, 3 Types of Enemas to Boost Detoxification & Improve Gut Health. 
    

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What other home remedies work for you? I'd love to hear your constipation remedies as well as any questions or feedback below. Thanks for tuning in and catch ya next week friends!
~Billie

 DISCLAIMER: Please be sure to inquire about all nutritional supplements and home remedies with your physician or healthcare practitioner to make certain there are no contraindications with medications, etc. The information shared here should not be seen as medical or nursing advice and is certainly not meant to take the place of your doctor's recommendations. If you are pregnant or breastfeeding, please check with your doctor before adjusting any of your medications or supplements. DO NOT do enemas or castor oil packs if you are pregnant or breastfeeding. Always consult with your physician before making any changes.