Constipation is common, but should not be ignored. Complete, well-formed, regular bowel movements are a key way that your body detoxifies.
As a naturopathic medical practice, we focus on identifying the root cause of constipation. While we do this, we aim to use natural remedies to promote regular bowel movements. Let’s explore some of our favorite and most recommended natural constipation treatments.
The Foundation: Fiber and Water
The cornerstones of healthy digestion and regular bowel movements are fiber and water. Many cases of constipation can be solved by taking in adequate fiber and water!
- Dietary Fiber is Crucial: Adults should aim for 30+g of fiber per day. Fiber is the indigestible part of plant foods that adds bulk to your stool, making it easier to pass. You can get fiber from a variety of sources like veggies, fruits, beans, nuts, and whole grains. It does not need to be fancy! Frozen veggies are a fine option.
- Stay Hydrated: Water is essential for keeping your stool soft and moving through your intestines. Aim for 2-3L of water daily for adults. Think of water as lubrication for your digestive system. Use a free app to send reminders to drink water.
A Powerful Morning Habit: The Gastro Colonic Reflex
Did you know that drinking water first thing in the morning can stimulate a bowel movement? Drinking 8-10oz of water upon waking can encourage a morning bowel movement via the gastro colonic reflex.
Specific Foods for Relief
Beyond the general fiber recommendations, specific foods can be particularly effective laxatives.
- Fruit in General: Aim for 4-5 servings a day. To minimize the effect on blood sugar, try having fruit at the end of your meal.
- Kiwifruit: These vibrant fruits are packed with fiber and enzymes that aid digestion. Consuming the inner green part of 2 kiwifruit per day for adults can significantly improve bowel frequency and consistency.
- Mango: Another delicious fruit with natural laxative properties. Enjoying mango regularly can help keep things moving smoothly. Frozen mango is a good option when fresh is not in season.
- Ground Flaxseeds: These little seeds are powerhouses of fiber and healthy fats. Incorporate 2 tablespoons per day into your diet. Crucial tip: store ground flaxseeds in the fridge to prevent them from going rancid. Add them to smoothies, yogurt, oatmeal, or baked goods.
The Power of Probiotics: A Specific Yogurt
A healthy gut microbiome is essential for optimal digestion. Probiotics are beneficial bacteria that help balance your gut flora. While many probiotics can be helpful, a specific form of bacteria has been found to be particularly good for constipation.
We recommend Nancy’s Organic Natural Yogurt. Consuming at least 1/2 cup daily of this yogurt can provide the specific bacterial strains that help regulate bowel movements. This is a delicious and easy way to support your gut health and alleviate constipation.
Important Considerations and When to Seek Professional Advice
While these natural remedies are often effective, it’s essential to listen to your body and consult with a qualified healthcare professional if you have persistent or severe constipation. It could be a symptom of an underlying condition.
Disclaimer: The content of this blog is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet, sleep routine, or supplement regimen.
