Natural Remedies For Constipation

10/31/2014
10 Natural Remedies for Constipation - Dr. Group's Natural Health & Organic Living Blog - Global Healing Center
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10 Natural Remedies for Constipation

Published on September 26, 2014, Last Updated on September 29, 2014
At some point in your life, you have probably experienced uncomfortable bloating and constipation, both of which can be quite debilitating at
times. Constipation is merely a symptom with an underlying issue. By approaching the root cause, it is very possible to relieve the constipation,
even before it starts. When constipation happens, you can save a little time and money by utilizing natural remedies, many of which you probably
have around the house. Before you run to the pharmacy, give these 10 natural remedies for constipation a try.
1. Water
It may seem simple, but keeping hydrated facilitates digestion and supports muscle function. When the body receives enough water, the digestive
system can process nutrients and move wastes along smoothly. Bowel muscles are also more efficient and are able to keep things moving. The
question is: how much water is enough? If you feel thirsty, thats one indication that you should probably take a sip. If youre feeling a little
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backed-up, try 8 to 16 ounces every two hours. Generally speaking, you should divide your body weight in half, take that number and drink the
same amount of water (in ounces). If you weigh 150 pounds, then you should drink 75 ounces per day. You may need to alter this based on your
activity level.
2. Prune Juice and Prunes

I bet you probably expected this one. Prunes are high in fiber and sorbitol, a carbohydrate the body digests slowly. As the fiber and sorbitol move
along the intestines, they collect water which softens fecal matter. Start with an 8 oz glass of prune juice or 2 or 3 prunes. Give them a little time to
work before trying more. Too much fiber and sorbitol can cause gas, bloating, and diarrhea.
3. Coffee
This morning brew does more than wake you up. Coffee particularly dark-roast coffee stimulates digestion and contains fiber, oil, and water,
all of which help keep the bowels moving. A cup or two will do the trick. As a diuretic, more than a couple cups may make for too many trips to the
bathroom. Plus, the excessive caffeine may cause nervous symptoms. Choose organic and fair-trade varieties when choosing coffee.
4. Olive Oil
Take a tablespoon of olive oil before eating breakfast in the morning. As a nutrient-dense oil, it stimulates the digestive tract. It also lubricates the
bowels and provides antioxidant protection at the same time.
5. Probiotics
Yogurt and kefir make for an excellent breakfast, whether its consumed as is or mixed with your favorite breakfast cereal or grain-free granola.
The probiotic strains of Lactobacillus and Bifidobacterium encourage healthy bowels which translates to easier evacuation. Increased frequency,
better stool consistency, and a reduced digestive transit time have all been observed with individuals who consume probiotics. [1]
6. Beans
Rich in fiber, a meal containing beans shares many similar benefits as one containing prunes. The fiber keeps stool soft, and the protein has added
benefits for growth and repair of bodily tissues. Beans also possess nutrients essential for muscle health and function. For many people, beans may
be easier to incorporate into their daily meal plans than prunes.
7. Magnesium-Rich Foods
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Magnesium is essential to muscle health and peristalsis, or the movement of food along the digestive tract. Low magnesium consumption has been
associated with increased incidence of constipation. [2] Adequate magnesium intake directs water to the bowels, keeping the stool soft and easier to
move. Green leafy vegetables like spinach, nuts, and fish are high in magnesium.
8. Baking Soda and Warm Water

Mix one teaspoon of baking soda in a quarter cup of warm water. Supposedly, this mixture is said to relieve pain and pressure associated with
constipation, and the bicarbonate is believed to reduce the symptoms associated with heartburn. The quicker you finish drinking, the better it seems
to work.
9. Exercise
Movement encourages muscle health and stimulates digestion, so going for a walk after eating may help get things moving. For cases of occasional
constipation, pelvic floor exercises have proven more effective than laxatives. [3] Yoga, Pilates, and even running may encourage the movement of
wastes along the intestinal tract.
10. Herbs
Flax seed, psyllium, and fenugreek are generally the herbs recommended to start with when it comes to fighting constipation. These are easier on
the stomach and fall under the category of bulk laxatives. Purgative herbs such as senna, aloe, and buckthorn are also effective when it comes to
constipation; but remember, these herbs are meant for short-term use. [4] Have you tried any of these natural methods for constipation? How did
they work for you? Let us know what worked in the comments!
-Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM
References:
1. Dimidi E, Christodoulides S, Fragkos KC, Scott SM, Whelan K. The effect of probiotics on functional constipation in adults: a systematic
review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Aug 6. pii: ajcn.089151.
2. Murakami K1, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M; Freshmen in Dietetic Courses Study II Group. Association between
dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 2007 May;61(5):61622.
3. Ba-Bai-Ke-Re MM, Wen NR, Hu YL, Zhao L, Tuxun T, Husaiyin A, Sailai Y, Abulimiti A, Wang YH, Yang P. Biofeedback-guided pelvic
floor exercise therapy for obstructive defecation: An effective alternative. World J Gastroenterol. 2014 Jul 21;20(27):9162-9. doi:
10.3748/wjg.v20.i27.9162.
4. Foster M, Hunter D, Samman S. Benzie IFF, Wachtel-Galor S. Evaluation of the Nutritional and Metabolic Effects of Aloe vera. Herbal
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Medicine. Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press; 2011. Chapter 3.
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By Dr Edward Group III DC, NP, DACBN, DCBCN, DABFM

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10 Natural Remedies for Constipation

2. Prune Juice and Prunes

8. Baking Soda and Warm Water

8 Foods that Cause

6 Tips for Going

This entry was posted in Green Living

By Dr Edward Group III DC, NP, DACBN, DCBCN, DABFM

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