Natural Remedies For Constipation

Food can be a natural remedy for constipation

If it takes you forever to have a bowel movement you might be constipated

63 million people in america alone suffer with constipation. So some of those people you thought were “full of it” really might have been. If you eat real food, drink enough water, and exercise you could eliminate constipation.


If you eat three meals a day you should have 2-3 bowel movements a day. It may be common that people have 2-3 bowel movements a week but that’s not normal.  You know you are constipated if :

  • you have 3 or less bowel movements per week
  • you strain for most of the bowel movement and have difficulty during defecation
  • having lots of hard stools
  • feel like you  still have to poop after a bowel movement

Causes Of Constipation

Outside of medical conditions like bowel obstructions and medications like opiates that are known to cause constipation most of the time people are causing their own discomfort. You really are what you eat and sometimes thats whats causing the constipation. The standard American diet is not only S.A.D. its also a statement. It’s full of things that are not food and it makes people sick. The typical western diet is full of CRAP:

                  C – carbonated beverages

                  R – refined sugars

                  A – artificial anything

                  P – processed foods

All of the foods on the CRAP list lead to constipation. They can be found inside the aisles of a typical grocery store. They are nutrient poor, calorie dense, high in bad fats, salts, and sugars.

Natural Remedies For constipation

One of the best natural remedies for constipation is to eat real food


                   F – food high in fiber

                  O – organic lean protein

                  O – omega-3 fatty acids

                  D – drink water


The foods on this list are nutrient dense, naturally work toward more frequent bowel movements, and are generally found in the perimeter of the grocery store.

Foods high in fiber help keep the bowels clean:








Organic lean protein  are easier to digest and less likely to cause constipation:







Omega 3 rich foods  reduce inflammation and keep the bowels lubricated:

Walnuts make a great snack because they are high in omega-3 and the fiber and protien will help keep you full
If you like your treats sweet berries are great. They are rich in omega-3, fiber and antioxidents
Dark leafy greens like kale are high in omega-3 and fiber!!


Chia seeds as well as flax and hemp are great plant based sources of Omega-3
Salmon is just one type of fish that you can eat to get Omega-3 oils


Drinking  water is one of the best ways to maintain regular bowel movements. Outside of the food you eat dehydration is one of the leading causes of constipation. Drinking plenty of water  helps to lubricate the bowels and move foods through the colon. If you do not have enough water in your large intestine when your body moves food there for elimination, then your large intestine will soak up water from the food inside of it creating hard stools and thus constipation. Water will help to keep your stools soft and easy to pass.



Herbal Remedies For Constipation

When all is said and done you may still opt for vitamins and herbs as natural constipation remedies. Many of these herbs and supplements have been used for thousands of years to aid in healthy bowel movements  and overall health.

Fiber in pill form is a good alternative to getting it from food until you learn some healthy long term eating habits. It is important that you get a 3:1 ratio of  digestible  (soluble ) fiber to undigestible  (un-soluble) fiber.  Think of a cleaning sponge, you know the kind that a mostly yellow sponge one one side and a thiner green strip of scrub on the other.  Because undigestible fiber tends to expand in the colon if you get too much of it you can actually cause constipation. 


The standard american diet can cause a number of imbalances in the body. The food you eat can inhibit digestive enzyme production. If  you don’t have enough digestive enzymes it can cause constipation. While you are waiting for you new eating habits to take effect and put your body back into balance you might take some digestive enzymes to help get some relief. Proteolytic enzymes, which break down protein are gonna be your best bet for enzymes when you are constipated.


Magnesium is what’s known as hydrophilic or water loving. its helps fight constipation by attracting water to the lower bowel. Lack of magnesium and other minerals can contribute to constipation.

  There are some herbs that can be helpful in extreme cases of constipation. They are known as purgatives. These herbs stimulate contractions in your colon. While these herbs are helpful for relieving constipation they should not be used long term.  They can cause your sphincter muscle to become lazy and dependant on outside stimulants to have a bowel movement. Cascara sagrada, senna and psyllium are all purgatives and should be used carefully.

How exercise helps Constipation


Exercise helps your food move through your large intestine faster, and then your body wont absorb too much water from the stool



  After having examined and changed your diet for the better and deciding if you need to add supplements or not there are a few other considerations that may make the difference for you. Exercise is one of the best things you can do to get your bowels to move. It can help to stimulate digestion and to relieve stress at the same time. So basically get up get out and do something!!



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