Natural Remedies For Constipation

The first thing to know is that there are actually several different forms of constipation, but most often it is caused by poor nutrition, lack of exercise, or emotional or stress-related issues. In addition, certain medications may cause constipation as a side effect, or you could be suffering from a more chronic condition known as irritable bowel syndrome (IBS). Also, conditions caused by nerve damage, such as Parkinson's, multiple sclerosis, stroke, or some forms of trauma can cause slow-transit constipation, meaning it simply takes too long for feces to move through the intestine. Any of these can be exacerbated by the common causes of constipation, especially when a poor diet or stress are concerned.

While most people don't like to think about their waste, it's time to take a good, hard literal look at your stool on a daily basis—and take some notes. By tracking the type of stool, as well as what you have eaten and how your day has been, you can begin to identify triggers for your constipation issues. Utilizing the Bristol Stool Chart can be a great way to help you classify your stool. When you fall in areas one and two, you are in definite constipation territory, with hard lumpy stools that are often tiny and hard to evacuate or tiny lumps clumped together that are also difficult to pass.

Straining too much while trying to have a bowel movement can weaken these muscles, so be sure that you are in a proper sitting position for smooth delivery. Squatting is actually the best way to go, so utilizing a stool in the bathroom to get your knees higher than your hips and leaning forward can ease the process. Deep diaphragmatic breathing can also help to brace your tummy as you gently push to move things along. Most importantly, do not strain. If it isn't happening, it isn't happening. Don't psych yourself out and up your stress levels even more. Take a break, drink something warm, or even take a warm bath to help your body relax.

On top of these basic tips for preventing constipation, there are a handful of natural remedies that you can take advantage of to help move things along, including essential oils like peppermint.

High-quality essential oils can be your best friend when dealing with digestive unrest on a regular basis. Peppermint is the most commonly recommended solution for belly issues, especially when you're dealing with excess gas or bloating from the constipation. The menthol helps to soothe smooth muscle spasms in the colon, allowing for a relaxed passage through your intestine. Research has also shown peppermint essential oil in enteric-coated capsules to be successful in the treatment of irritable bowel syndrome1 (IBS). I recommend applying peppermint directly to your abdomen for quick relief, just make sure to double check with your doctor first if you have a chronic issue.

Ginger is another great ingredient with the ability to ease constipation. The sesquiterpenes found in ginger soothe digestive spasms2 and enable things to move along, as well as reduce occasional gas and bloating. Try diluting ginger in a teaspoon of carrier oil and massaging it into your abdomen. The warming sensation will help to promote relaxation. I also recommend adding a drop of ginger to your morning smoothie blend for a powerful antioxidant boost that supports digestion. For children, diluted cardamom is a better choice, as it supports digestion without the menthol content that could potentially affect their breathing.

Hard stools tend to be a frequent complaint3 when dealing with constipation and can indicate dehydration. A simple remedy is to increase your fluid intake. If you aren't drinking enough water, your colon and small intestine suck all of the moisture that it can get from your food, leaving only the hardened remains behind for you to evacuate. That said, if you are drinking enough water, adding more will not help your digestive issues. Just be sure that you are drinking at least 64 ounces of water per day. Just be sure that you are drinking at least 64 ounces of water per day.

For about a quarter of the population, coffee triggers a laxative effect4 in the body, which could help to alleviate constipation issues. Though research is unclear as to why this happens, for some of us that morning cup sends us directly to the restroom as a result of stimulating the distal colon. Although coffee has been long thought to be a diuretic, research5 has shown that consumption of coffee or caffeine over a period of time decreases the body's reaction to its diuretic properties. While scientists are uncertain as to what triggers the laxative response, you could be one of the lucky—or unlucky—ones who get relief from the brew.

The obvious answer is always to up your fiber intake if you are suffering from constipation. A diet rich in leafy-green vegetables, brown rice, whole grains, beans, and certain nuts like almonds, pecans, or walnuts will keep things moving down below. Surprisingly, there are a number of incognito high-fiber foods out there providing deliciousness and variety to your daily diet. Raspberries, avocados, lentils, and apples can offer great results, especially if you have assumed bland grains were the only way to get more fiber in your diet.

When we allow ourselves to be inundated with chronic stress, our digestive system gets put on the back burner in favor of survival. Incorporating self-care routines into your day can help you to remain calm. Simple deep breathing exercises6 can lower cortisol levels and keep your body functioning at optimum levels. Couple that with calming essential oils7 like lavender or rosemary and you have a recipe for success and perhaps a trip to the bathroom once things calm down.

Want to know more about gut health? Here's the diet that is healing people's IBS.