Relieving Constipation: Natural Approaches

Constipation is a common problem, affecting around 20% of people in the United States. It occurs when you have fewer than three bowel movements per week and can be caused by a variety of factors such as diet, lifestyle, medications, and underlying medical conditions. Fortunately, there are many ways to relieve constipation, ranging from simple home remedies to medical treatments.

One of the most important things to relieve constipation is to increase your fibre intake. Fibre adds bulk and softness to stools, making them easier to pass. Good sources of fibre include whole grains, beans, vegetables, fruits, and nuts. It is recommended to gradually increase fibre intake to at least 20-35 grams per day.

In addition to fibre, staying hydrated is crucial for preventing constipation. Water helps create softer stools and aids in their passage. Aim to drink at least 8 glasses of water or other clear liquids per day.

Another way to relieve constipation is to increase physical activity. Light exercises like walking, yoga, or swimming can encourage bowel movements by improving blood flow to the abdomen.

For those who need quicker relief, over-the-counter laxatives, suppositories, or enemas may be helpful. Laxatives work by stimulating the intestines or adding bulk to stools, and they come in various forms such as fibre supplements, lubricant laxatives, and osmotic laxatives. However, it is important to use laxatives sparingly and consult a doctor if constipation persists.

Other home remedies for constipation include consuming natural laxatives like prunes or prune juice, olive oil, lemon juice, and probiotic foods like yoghurt and kefir. Adjusting your toilet posture by squatting or raising your legs can also make it easier to relieve constipation.

Drink more water

Drinking more water is a common recommendation to help manage constipation. Water is important for keeping the digestive system moving and preventing constipation. It is recommended to drink between 1.5 and 2 litres (or 6 to 8 glasses) of water per day to help with constipation. This is in addition to the water obtained from food.

Water is essential for digestion. It helps to move food through the intestines and keeps the intestines smooth and flexible. Dehydration is a common cause of constipation, as the large intestine soaks up water from food waste if the body is not adequately hydrated. This results in hard stools that are difficult to pass.

While increasing water intake is a widely suggested strategy to relieve constipation, there is limited scientific evidence to support its effectiveness as a standalone approach. However, it is important to drink enough water to avoid dehydration, which can exacerbate constipation.

In addition to drinking more water, it is recommended to increase your fibre intake. Fibre makes stools bulkier and softer, which helps to prevent constipation. Aim for at least 20 to 35 grams of fibre per day from sources such as whole grains, beans, vegetables, and fresh or dried fruits.

If you are experiencing constipation, try increasing your water intake and ensuring you are consuming adequate fibre. This simple approach may help to get things moving again.

Eat more fibre

Eating more fibre is one of the most effective ways to relieve constipation. Fibre makes stool bulkier and softer, so it's easier to pass. It is recommended that women under 51 consume 25 grams of fibre daily, while men under 51 should aim for 38 grams. Women over 51 should consume 21 grams, and men over 51 should consume 30 grams.

Fibre-rich foods include whole grains found in cereals, bread, and brown rice, as well as beans, vegetables, and fresh or dried fruits. Prunes and bran cereal are well-known natural laxatives.

It is important to increase your fibre intake gradually to avoid bloating. Additionally, drinking plenty of fluids will help the fibre flow through your digestive tract.

Soluble fibre, found in oats, barley, rye, beans, oranges, and apples, can be particularly helpful for constipation. It dissolves partially in water, creating a gel-like substance that aids in lowering cholesterol and softening stools. Insoluble fibre, found in wheat, brown rice, celery, carrots, nuts, and seeds, is also beneficial. It remains mostly intact as it passes through the digestive system, adding bulk to the stool.

For those with inflammatory bowel disease (IBD), a gradual increase in soluble fibre is recommended. Soluble fibre helps normalise bowel function and can improve diarrhoea. It does this by absorbing water in the digestive tract, forming a gel that slows the passage of food. IBD patients should be cautious with insoluble fibre, as it can irritate the gut.

Try natural laxatives

Natural laxatives can be a great way to relieve constipation without the need for over-the-counter medications. They can come in the form of foods, drinks, and herbs, and they work by bulking up your stool, drawing water into the stool, or stimulating the intestines. Here are some natural laxatives that you can try:

High-fiber foods

Eating more fibre is one of the most common recommendations to relieve constipation. Fibre adds bulk to the stool, making it easier to pass. It also supports a healthy balance of bacteria in the digestive tract and improves gut motility.

Try incorporating more of the following high-fibre foods into your diet:

• Whole-grain breads and cereals
• Fruits (especially berries, apples, prunes, and kiwis)
• Vegetables (especially leafy greens, zucchini, asparagus, mushrooms, and tomatoes)
• Nuts
• Seeds (especially chia seeds and flaxseeds)
• Legumes (beans, chickpeas, lentils, peas, and peanuts)

It is important to increase your water intake as you up your fibre intake, as fibre needs water to help it move through the digestive tract.

Magnesium-rich foods

Magnesium helps draw water into the intestines, making it easier for stool to pass. Try including more of the following magnesium-rich foods in your diet:

• Dark leafy greens
• Avocados
• Nuts
• Fortified cereals
• Chia seeds
• Dark chocolate
• Fatty fish

Probiotic foods

Probiotics are live, beneficial bacteria that occur naturally in the gut. They can help improve the balance of gut bacteria and may also help treat constipation by producing short-chain fatty acids, which improve gut movements. Try including more of the following probiotic-rich foods in your diet:

• Yogurt
• Cheese
• Broccoli
• Prunes
• Soybeans
• Chia seeds
• Figs

Drinks

Water

Staying hydrated is crucial for preventing and treating constipation. Water helps to soften dry stools and improve overall digestion.

Prune juice

Prune juice is a well-known natural remedy for constipation. It helps to prevent hard, lumpy stools from forming and has a low risk of side effects.

Coffee

Both caffeinated and decaffeinated coffee can help stimulate bowel movements by increasing intestinal contractions. However, caffeinated coffee is significantly more effective.

Herbs

Senna

Senna is a strong natural stimulant laxative that triggers contractions in the muscles that line the gut. It can be taken as an herbal supplement or tea.

Ginger

Ginger can speed up digestive activity while also preventing bloating and cramping.

Peppermint

Peppermint tea has a soothing effect on the digestive tract and can help relieve constipation.

Aloe vera

Aloe vera juice, tea, and supplements improve gastrointestinal motility, which is the movement of food through the intestinal passage.

Exercise more

Exercise is a great way to relieve constipation, and you don't need to be a marathon runner or power-lifter to benefit from it. Even light activities can help get things moving. Research has shown that exercise can improve constipation symptoms and provide significant relief from irritable bowel syndrome (IBS) symptoms, including constipation.

Regular exercise reduces the time it takes for food to move through the gastrointestinal tract. This reduced transit time prevents excessive water absorption from the stool, making it easier to pass. Exercise also stimulates the intestines through physical pressure and twisting, as well as increased blood flow. Additionally, it triggers the release of hormones and digestive enzymes, further increasing motility.

Types of Exercise

Yoga

Yoga is an excellent exercise for constipation as it increases blood flow to the digestive tract and stimulates intestinal contractions. It also helps manage stress, which can improve digestion. Twisting poses, inversions, and forward folds are particularly beneficial for constipation. Some specific poses to try are:

• Supine Twist
• Cobra
• Child's Pose
• Cat-Cow
• Downward Facing Dog

Running/Jogging

Running is known to stimulate bowel movements, often during or after hard runs. This is due to the lack of blood supply to the large intestine during intense exercise, as well as the jostling of the intestines. For those new to running, start with short, low-intensity jogs and gradually increase the duration and intensity.

Light Cardio

You don't have to engage in high-intensity exercises to promote bowel movements. Light cardio, such as leisurely walks and bike rides, can also help stimulate the gastrointestinal tract. Aim for at least 150 minutes of light aerobic activity per week.

Core Workouts

Core exercises, such as planks and crunches, can help improve gastrointestinal motility by increasing pressure in the abdominal cavity, which helps push things through. Try to integrate core work into your workouts at least three times a week.

When to Exercise

The best time to exercise to combat constipation is about an hour after a big meal. This is when blood flow to the stomach and intestines is increased, aiding digestion.

Remember, while exercise is a promising way to relieve constipation, it should be combined with other healthy habits. Stay well-hydrated, eat a fibre-rich diet, and if these daily habits don't help, consult your doctor.

Avoid high-fat foods

High-fat foods can contribute to constipation, especially if they are also low in fibre. Fats are difficult for the body to break down and can slow digestion, so they may cause constipation.

If you are experiencing chronic constipation, it is worth considering whether your diet contains too many high-fat foods. Fried foods, processed meats, commercially baked goods, and cheese are common culprits.

High-fat foods are those that are rich in oil, butter, and grease. They are often also low in fibre.

Examples of high-fat foods include:

• Fried chicken or fish
• Cheese
• Full-fat dairy products, such as milk
• Red meat
• Deep-fried foods

What to Eat Instead

If you are experiencing constipation, it is recommended that you eat more fibre-rich foods, such as:

• Whole grains: whole wheat bread, whole wheat pasta, bran flakes, and oatmeal
• Legumes: lentils, kidney beans, black beans, chickpeas, and soybeans
• Nuts: almonds, peanuts, walnuts, and pecans
• Vegetables: broccoli, spinach, carrots, green peas, and collard greens
• Fruits: oranges, pears, apples, and berries

It is important to increase your fibre intake gradually, as eating too much fibre at once can cause gas, bloating, or abdominal cramps.

Frequently asked questions