Dealing with constipation can be uncomfortable and frustrating. While many medications only mask symptoms, several natural remedies can help address root causes and support optimal digestion.
Explore three natural constipation remedies to promote regular bowel movements and learn how to restore digestive balance for lasting relief and better overall health.
What causes constipation?
Constipation affects millions of people worldwide. According to data collected by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) in the United States, “about 33 out of 100 adults ages 60 and older have symptoms of constipation.”
Here are four of the most common causes of constipation.
1. Poor dietary habits
Diets high in refined carbohydrates, sugars, and ultra-processed foods disrupt the gut microbiome by fueling harmful microbes. This overgrowth can overwhelm and displace beneficial gut bacteria, leading to an imbalanced microbiome.
Imbalanced gut microbes can slow digestion, impair nutrient absorption, and promote inflammation, all of which can impair proper bowel muscle function and exacerbate constipation.
Additionally, diets low in healthy fats can suppress the production of bile, which is a crucial digestive fluid needed to soften stools and ensure they pass smoothly through the colon.
2. Dehydration
Dehydration is another significant contributor to constipation. When the body lacks adequate fluids, it conserves water, causing stools to become dry, compact, and difficult to pass.
3. Medications
Certain over-the-counter and prescription medications are known to interfere with bowel regularity.
Opioids, antacids, and some antidepressants can slow intestinal transit time, greatly increasing the risk of constipation. Diuretics may also contribute to sluggish bowel movements by causing dehydration, further compounding the issue.
4. Underlying health issues
Chronic health conditions can impair digestive processes and contribute to constipation.
For example, hypothyroidism slows metabolic processes and can reduce gut motility, which explains why individuals with thyroid hormone imbalances often experience constipation.
Irritable bowel syndrome (IBS) and biliary dyskinesia can also disrupt normal bowel function, while hormonal imbalances and chronic stress may exacerbate constipation by affecting the nervous system and digestive rhythm.
Watch the video below to discover four natural remedies for constipation.
4 Constipation Remedies
Signs you may be constipated
Constipation often develops gradually, making it easy to overlook until symptoms become persistent or severe.
Paying attention to changes in your bowel habits and how you feel after meals can help you identify early signs of constipation.
Common symptoms of constipation include:
- Fewer than three bowel movements per week
- Hard, dry, or lumpy stools
- Difficulty or pain during bowel movements
- Bloating, cramping, or abdominal discomfort
- Straining to initiate or complete bowel movements
- A persistent feeling of incomplete evacuation
Severe constipation may also cause bloating or pressure in the lower abdomen. In some cases, hardened stool can form a noticeable lump accompanied by sharp or localized pain.
If left untreated, chronic constipation can lead to complications such as toxin reabsorption, hemorrhoids, or an increased risk of digestive diseases. Early recognition of constipation symptoms can help prevent long-term health complications and allow for timely interventions.
3 constipation remedies
Constipation relief requires a balanced approach that addresses root causes rather than temporary fixes.
Supporting digestive health with natural remedies such as probiotics, bile salts, and nutrient-dense foods can encourage lasting improvements in bowel regularity.
Here are three natural remedies to help relieve constipation.
1. Promote a diverse gut microbiome
A well-balanced gut microbiome is essential for regular bowel movements. Factors such as antibiotics, stress, and poor dietary choices can disrupt this balance, leading to impaired digestion and irregular bowel movements.
Probiotics, such as Lactobacillus reuteri and Bifidobacterium longum, have been extensively studied for their ability to support healthy digestion. These beneficial bacteria can improve stool consistency and frequency while helping maintain a balanced gut environment.
Research published in Advances in Nutrition highlights that “Lactobacillus reuteri has been shown to interact with the gut-brain axis in rats through the modulation of afferent sensory nerves that influence gut motility.”
Similarly, a study published in Bioscience of Microbiota, Food and Health found that even heat-killed Bifidobacterium longum could significantly improve bowel movement frequency, stool volume, and consistency while reducing straining and pain during defecation.
This demonstrates that even non-viable probiotics, known as postbiotics, can positively affect gut health.
Incorporating probiotic-rich foods such as kefir, unsweetened yogurt, sauerkraut, and kimchi can help improve microbial gut balance and digestive functions.
If you find it challenging to incorporate enough fermented foods, high-quality probiotic supplements are an excellent option to restore gut health naturally without relying on conventional stool softeners or laxatives.
2. Improve digestive fluids
Healthy digestion is dependent on adequate stomach acid and bile production.
Bile is critical in preventing constipation and is essential for proper stool formation and the movement of waste through the colon.
Foods that naturally stimulate bile production include:
- Artichokes
- Ginger
- Lemon
- Beets
- Arugula
- Dandelion greens
- Extra virgin olive oil
- Nuts
- Tallow
- Medium-chain triglycerides (MCTs)
supplements can also enhance digestion by helping replenish bile levels. These supplements are particularly beneficial for those with reduced bile production due to gallbladder removal, decreased liver function, or other underlying conditions.
In addition, proper stomach acidity is crucial for breaking down food and stimulating peristalsis, which is essential for moving food efficiently through the digestive tract.
Adequate stomach acidity also supports nutrient absorption and helps maintain a healthy gut environment by preventing the growth of harmful bacteria.
Taking betaine hydrochloride (HCI) supplements or a tablespoon of apple cider vinegar with water before meals can help lower the stomach’s pH to promote optimal digestion.
3. Increase nutrient intake
Maintaining optimal nutrient levels is essential for digestive function and relieving constipation.
Essential nutrients such as magnesium, potassium, vitamin B1, and iodine directly impact gut motility and stool consistency.
Magnesium relaxes intestinal muscles and acts as a natural osmotic laxative by drawing water into the intestines to soften stools.
Potassium supports muscle contractions and fluid balance, while vitamin B1 aids nerve function to regulate bowel movements. Iodine is vital for thyroid function, which influences metabolic processes and digestion.
To help obtain adequate amounts of these nutrients, it’s crucial to regularly consume nutritious foods such as spinach, avocado, almonds, pumpkin seeds, sunflower seeds, eggs, seaweed, sea kelp, and wild-caught fatty fish.
Additionally, high-quality supplements, such as magnesium glycinate, potassium bicarbonate, sea kelp for iodine, and benfotiamine for vitamin B1, can help replenish these critical nutrients.
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Diet and lifestyle changes
Making beneficial dietary and lifestyle changes to support your digestive system is an excellent strategy to alleviate constipation and enhance long-term digestive health.
Start by focusing on a diet rich in nutritious whole foods, such as Healthy Keto®. This meal plan includes plenty of healthy fats and fermented foods, which are crucial for optimal digestion.
Healthy Keto also eliminates highly processed foods, especially those high in refined sugars and carbohydrates, which can exacerbate constipation and disrupt gut health.
It’s equally important to stay hydrated to keep stools soft and easier to pass. For added support, consider using a high-quality, sugar-free electrolyte powder to maintain fluid balance and aid muscle contractions necessary for optimal digestion.
In addition, strategies such as intermittent fasting can allow the gut to rest and repair, which can help alleviate bloating and encourage bowel movements.
Regular movement, such as walking and stretching, can also help stimulate peristalsis, promoting regular bowel movements.
Research published in the Journal of Neurogastroenterology and Motility highlights that a nutritious diet paired with high physical activity levels can significantly improve symptoms of chronic constipation.
The truth about fiber for constipation
Fiber is often considered the primary solution for constipation, but this isn’t always true.
While dietary fiber can support gut health and promote regularity, too much fiber can make stools challenging to pass. This can exacerbate constipation, particularly in individuals with conditions such as IBS or small intestinal bacterial overgrowth (SIBO).
“Adding more fiber to an already congested digestive system is like adding more cars to a traffic jam. It doesn’t solve the problem, it worsens it,” explains Dr. Berg.
Instead of increasing fiber intake, consider temporarily reducing it to help your digestive system recover. Eliminate foods high in insoluble fiber, such as grains and raw vegetables, and focus on balanced nutrition to heal your gut.
When reintroducing fiber, opt for easier-to-digest options, such as cooked or fermented vegetables, and experiment with non-starchy vegetables, such as zucchini, spinach, or well-cooked carrots.
Monitor your responses and adjust accordingly to promote smoother digestion and regularity.
When to see a doctor
Information related to constipation should be discussed with a healthcare provider to determine suitability based on individual health needs.
If dietary changes and home remedies fail to treat chronic constipation, or if you experience severe symptoms such as bleeding, unexplained weight loss, or persistent abdominal pain, it’s essential to seek medical advice.
Certain conditions, such as Crohn’s disease, celiac disease, or SIBO, may affect your ability to absorb nutrients or bile salts, potentially complicating constipation remedies.
If you’re considering bile salts or other supplements, it’s essential to consult your healthcare provider to ensure safe and effective use tailored to your health needs.
Key takeaways
Constipation is a widespread issue, often triggered by a combination of poor dietary habits, dehydration, microbial imbalances, and inadequate digestive fluids.
Effective constipation remedies target these underlying issues by including probiotic-rich foods, replenishing bile salts, maintaining adequate hydration, and making beneficial dietary changes.
Additional strategies such as integrating a Healthy Keto diet, intermittent fasting, and enhancing stomach acidity can also help promote gut health and support regularity.
FAQ
1. What are the best constipation remedies?
The best remedies to help relieve constipation include increasing water and healthy fat intake, eliminating processed foods, consuming fermented vegetables, and incorporating more physical activity.
2. Is having constipation dangerous?
Occasional constipation isn’t considered dangerous. However, chronic constipation can lead to complications such as hemorrhoids, anal fissures, and auto-intoxication, which is caused by increased toxin reabsorption into the body.
3. Are laxatives bad for you?
Short-term use of natural laxatives can help manage chronic constipation while you address the root causes.
However, relying on stimulant laxatives long-term may lead to dependency and electrolyte imbalances, especially if they cause diarrhea. Natural remedies such as bile salts, medium-chain triglyceride (MCT) oil, and probiotics offer safer alternatives to support bowel regularity.
4. What foods cause constipation?
Refined carbohydrates, excessive sugars, and certain processed foods can trigger constipation. In addition, high amounts of insoluble fiber without adequate hydration or gut adaptation may also contribute to sluggish bowel movements.
5. Is fiber the best remedy for constipation?
Fiber isn’t always the best remedy for constipation. While fibrous foods and fiber supplements can help some people, too much insoluble fiber can cause bloating and worsen constipation.
6. How long is too long to be constipated?
Not having a bowel movement in three or more days could signal a potential health issue. Chronic constipation lasting weeks or months should be assessed by a healthcare professional to identify and address any underlying causes.
7. Is constipation after starting keto normal?
Yes, constipation can occur after starting keto as your digestive system adapts to changes in fiber and fat intake. To ease the transition, focus on hydration and replenishing electrolytes, add fermented vegetables, and ensure you consume enough healthy fats.
