Natural Constipation Relief Remedies: Foods, Supplements & Practices

Evidence Based

By Dr. Josh Axe, DC, DNM, CN

January 9, 2023

Having trouble pooping? You’re not alone. Constipation is an uncomfortable and inconvenient problem for millions of people — including up to 20 percent of the total American adult population (the number who report regularly suffering from constipation despite making efforts to prevent it).

It’s estimated that constipation now accounts for over 2.5 million doctors visits every year, often affecting more adult woman than any other population. While it’s normal to have trouble going to the bathroom every now and then, especially when stressed or traveling, it’s another thing to experience a decrease in quality of life due to poor bathroom “performance.”

In addition to causing trouble in the bathroom, a variety of uncomfortable symptoms that can last throughout the whole day — including bloating, gas, low back pain, and even anxiety or fatigue — generally accompany constipation. Every year, consumers spend hundreds of millions of dollars on laxatives and prescriptions to help treat this digestive issue.

The good news is that constipation is often preventable and there are many natural constipation relief remedies available that can help improve bowel function if you’re already suffering. Are you wondering how to make yourself poop without laxatives?

Natural constipation relief remedies include drinking warm liquids, taking probiotics, drinking aloe vera juice and so much more. Continue reading for a number of beneficial constipation home remedies and to learn what may be causing your trouble in the bathroom.

What Is Constipation?

Constipation is defined as having difficulty emptying the bowels, usually associated with hardened feces. In other words, it causes slower than normal movement of food waste (stool) through the digestive tract.

The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) considers someone to have constipation when they produce fewer than three bowel movements a week, or have hard, dry and small bowel movements that are painful or difficult to pass.

Symptoms

The most common signs and symptoms of constipation include:

• Producing fewer-than-normal bowel movements. Keep in mind that “fewer than normal” will differ from person to person. There is not necessarily one specific number of bowel movements you should expect to have daily/weekly. (That being said, according to the NIDDK, if you have fewer than three bowel movements per week, you are considered to be suffering from constipation.) Some people go to the bathroom more than one time daily, and others only go every other day on average. The key is to pay attention to your usual habits; if suddenly you are going to the bathroom less frequently than what’s “normal” for you, then you’re likely constipated.


• Stool that is difficult or painful to pass. You might feel pains in your abdomen and need to strain or push.


• Bloating in your abdomen, and often having increased gas.

Facts

• Research shows between 16–20 percent of the total North American population suffers from frequent or chronic constipation.


• About one-half of all doctors visits to gastroenterology offices are related to “functional digestive disorders ” that cause constipation.


• Only 34 percent of people with self-reported constipation consult a physician for help, while 35 percent of these individuals use laxatives on their own.


• It’s estimated that the annual expenditure on over-the-counter laxatives in the U.S. is now $800 million.


• 2 percent of women and 1.5 percent of men report using laxatives at least every other day.


• Women experience constipation more often than men do. Some surveys show women become constipated 2–3 times as often as men.


• Older age increases someone’s risk of becoming constipated. The highest risk is for people over 65.


• Among adults over 50, around 10 percent of all men and 20 percent of all women have frequent constipation. In adults older than 70, the rate rises to 21 percent of men and 25 percent of women.


• 60 percent of women report experiencing symptoms of constipation at least weekly, and more than 90 percent report experiencing monthly symptoms.


• More than 60 percent of women living with frequent constipation report that they have experienced symptoms for more than 10 years.


• Adults should get 22 to 34 grams of dietary fiber a day (depending on their age and sex) in order to help prevent constipation or provide constipation relief.


• Lower socioeconomic status, rural residency, living in cold climates, and lower education all appear to be risk factors for constipation.

Causes

Constipation is usually caused by a combination of different factors, including those related to your diet, level of movement, and also your stress levels. There are certain foods that can lead to constipation, such as a low fiber diet and dehydration, which can impact your digestive regularity. Emotional stress can also be a contributing factor to chronic constipation.

When constipation occurs, various issues can arise within the GI tract, such as slowed stool movement through the colon, delayed colon emptying, or a combination of both.

If you are experiencing symptoms of IBS, irritable bowel syndrome could be the underlying cause of severe constipation. The digestive issues associated with IBS are often linked to functional digestive disorders, which can result in persistent constipation along with other symptoms.

Factors that may be contributing to your constipation, as outlined by the American College of Gastroenterology, include poor diet, stress, inactivity, opioid use, certain medications, imbalance in intestinal flora, thyroid or hormonal problems, magnesium deficiency, bad bathroom habits, poor sleep, jet lag, traveling, older age, and undergoing a barium swallow procedure.

To alleviate constipation naturally, it is recommended to incorporate high fiber foods, green leafy vegetables, prunes, figs, warm liquids, water, sprouted chia seeds, and flaxseeds into your diet. These foods can help promote regular bowel movements and improve digestive health. To relieve constipation pain, try consuming 2–3 tablespoons of seeds daily with water or liquid, along with 1 tablespoon of flaxseed oil. Avoid "empty calorie foods," fried foods, alcohol, pasteurized dairy products, refined flour, and excessive caffeine. Consider taking supplements like psyllium husk, cod liver oil, castor oil, mineral oil, apple fiber, magnesium, probiotics, and aloe vera juice. Engage in mind-body practices like exercise, stress management, and biofeedback to prevent constipation. Conventional treatments include fiber supplements, over-the-counter laxatives, and prescription medications, but natural remedies are often safer and more effective in the long term. Constipation can be managed through various natural remedies such as a healthy diet rich in fiber, staying hydrated, regular exercise, stress management, and using supplements like magnesium and cod liver oil. It is important to avoid using laxatives as a purging technique, as they can lead to serious health problems like dehydration, electrolyte imbalances, and damage to the digestive organs. Instead, occasional tactics such as a salt water flush or bone broth fast can help clear things out and get your digestive system moving again. If constipation persists for more than three weeks or is accompanied by severe symptoms like blood in the stool or an enlarged abdomen, it is best to consult a healthcare professional for proper diagnosis and treatment. sentence using different words:

The cat is sleeping peacefully on the windowsill.

The feline is peacefully napping on the windowsill.