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10 Natural Constipation Remedies
10 Natural Constipation Remedies
Health Disclaimer: this article & video are for educational purposes. I am not a doctor, nor do I know your specific health needs. While all content is thoroughly researched and has worked well for me and my Dude, this is in no way a substitute for medical care by a primary, integrative, or functional medicine doctor.
As someone who could only produce 1-2 bowel movements per week, I know all too well what being constipated feels like. I also know what it does to your health too.
I believe it was the year 2014 when I was hospitalized with an ileus. An ileus is an intestinal blockage that usually requires professional medical help to alleviate the issue.
Therefore, since I know firsthand what IBS-C and intestinal blockages are like…I want to share my remedies with you so that you don’t end up where I was.
Remedy #1: Eat Fruit
I know that there are a lot of fad diets out there that say that eating fruit is the culprit of gaining weight. This is far from the truth.
Fruit is filled with fiber-rich nutrients and water which are both essential in keeping our bowels moving.
There are so many differing opinions on how many servings to have each day. However, I eat 1-2 cups of fruit per day with good success.
Remedy #2: Eat Vegetables
This is where I bulk up everyday. Veggies are pivotal to good health.
When eating anything, we want to opt for organic as close to 100% of the time as we can get. Pesticides & GMO’s are severely health-damaging.
Most of my diet is VEGGIES! I feel this shift in what we eat is mandatory.
About 40-50% of my plate (lunch & dinner) is vegetables, for a point of reference.
Remedy #3: Eat Beans, Peas, & Lentils
Fiber is our best friend when it comes to bowel issues. I was noticing, during my healing journey, that when I ate beans, peas, and lentils, my BM’s were no-fuss.
As soon as I became vegan and was getting most of my daily protein needs met by consuming legumes, I became predictably regular…for the first time in my life!
I went through a transitional phase of feeling bloated and gassy…but it lasted only for a few days for me (results vary).
Remedy #4: Eat Flaxseeds Daily
Not too long ago, I began following Dr. Michael Gregor’s work. You may know him from the “How Not to Die” book and cookbook.
He really drives home the importance of eating flaxseeds daily and I tend to agree.
My Dude used to NEED coffee and laxatives to be able to go potty. This isn’t the case anymore. He was quite surprised that all of the changes were making such a huge impact in our bowel health.
There are many reasons to eat flaxseeds, but my favorite reason is to promote healthy bowels.
Remedy #5: Eat Chia Seeds
Yes, I am talking about the seeds that come with the “Chia Pet”!
It was pretty recent that I learned that the Chia Pet uses chia seeds to make chia sprouts!
A tasty chia seed pudding is a great way to incorporate these awesome seeds into your diet.
Remedy #6: Vitamin D3
Vitamin D3 has been an integral part of my overall health and wellness.
70-80% of North Americans are deficient of this vitamin. Folks that live in colder climates are at risk of this deficiency even more so.
In this article, by healthline, data has been pooled and they have seen a pattern or link to vitamin D deficiency and IBS.
Since I was so sick and had such a crap immune system, I was taking 10K IU of vitamin d3 a day for a couple of years. I recently backed down to 5K IU a day. Ask your functional medicine doctor what they recommend for your health.
I like to take my vitamin D3 in the mornings.
Stay with me for my supplement quartet of gold. These 4 supplements that I am mentioning gave me “Sheldon Cooper” regularity.
You’re going to want to take these recommended supplements daily. At the bottom of this article, you will find a contact form that you can use to reach out to me to learn what supplements I use/recommend.
Remedy #7: Magnesium
Believe it or not, North Americans are also severely depleted in their magnesium levels too! I feel this has to do with the “standard-American diets” that we consume.
There are several forms of magnesium.
- citrate (can be used as a natural laxative),
- glycinate (what I take & has great bioavailability),
- sulfate (Epsom salt),
- oxide (Milk of Magnesia),
- orotate (includes vitamin B13 & is awesome for athletes),
- L-threonate (great bioavailability & may help with cognitive functions).
I like to have 400-500mg of magnesium glycinate, along with the next supplement, every night 30 minutes before bedtime.
Remedy #8: Vitamin C
The last time I saw a western medicine doctor (for an illness), who was supportive of my natural healing journey, saw me for the flu. This was several years ago, mind you.
Anyways, he wanted to put me on antibiotics and Tami-Flu. I said “HELL NO” (we had that kind of relationship).
So, he said I want you to take vitamin C to “bowel tolerance”. Of course that sparked a curiosity in me.
If vitamin C has laxative effects after a certain amount consumed, then it must have great effects on our daily bowel health when taken in a maintenance dosage.
Therapeutic doses are higher doses for meeting disease & illness where they’re at – to eradicate them.
Maintenance doses are the doses that are recommended on the bottles to maintain our daily requirements. My daily maintenance dose of vitamin C is 1,000mg.
Please know that the crap that is in chain drug stores are usually not proper vitamin C and can also be health damaging due to their synthetic fillers/dyes/ingredients.
Please reach out to me for more information on choosing healthy supplements by using the contact form.
Remedy #9: Probiotics
Good gut health is the foundation for our immune health, mental health, nutrient absorption, digestive health, and more.
In this article by Johns Hopkins Medicine, you will see that more data is being presented about the gut-brain connection.
And what I noticed was that when I began getting my gut health right, I no longer needed any sort of psych meds nor did I experience bouts of depression, anxiety, or anger like I suffered with for most of my life.
Probiotics help make a healthy gut (when you eat a good diet and consume enough water).
By now, this phrase should be on a loop, “Not all supplements are created equal”.
There are many companies out there attempting to make probiotics. So, just be cautious and choose a reputable company. I have 2 companies that I can recommend to you that are amazing.
Remedy 10: Drink Water-Lots of Water
Water makes up more than half of our body. An average is about 60% water. However, our lungs can be up to 83% water!
So, it just makes sense to drink it!
I’m not talking about other beverages…I’m talking about good old fashioned, filtered water! I know, I know, just a week ago I told you that you needed water to flush out toxins and bacteria.
We ALSO need water to be able to POOP!
Our intestines have 4 layers:
- mucosa (innermost layer)
- muscularis (smooth muscle tissue that surrounds the submucosa)
- serosa (outermost slimy layer that protects the intestines from being rubbed the wrong way by other organs, muscles, & tissues)
Most of the intestines are made up of mucus. And to make proper mucus, we need to drink water!
Doing 10 things to be constipation and bowel disease free may seem like a lot.
However, if you have ever had stomach cramps, been hospitalized for an intestinal blockage, and spent hours on the toilet a day crying in pain because you can’t go potty…10 things are a cinch!
Also…right below here is a BONUS tip to help with constipation! My “Magical Poop Rollerball Blend Recipe”. Grab it, it’s FREE!
With all my heart, I hope that you will consider doing these 10 things consistently to become “Sheldon Cooper regular”!