Natural Ways to Heal Constipation

In a world filled with processed foods and sedentary lifestyles, constipation has become an increasingly common issue. The importance of regular bowel movements goes beyond mere comfort but impacts our overall health. Going to the bathroom daily facilitates the body's drainage and detoxification processes, preventing the accumulation of waste and toxins in the intestines.

Constipation is a matter that should be taken seriously:

If you didn’t know, the colon, when stretched out, is approximately the length of a person's height (between 5-6 ft). It's part of the large intestine and plays a crucial role in the final stages of digestion, absorbing water and electrolytes from undigested food, and forming feces. This is important because the colon will store the excess waste until you release it which is why it is so important that you are going to the bathroom 1-2 times a day. The craziest thing I learned that has stuck with me is that when Elvis Presley died he had 60 pounds of waste in his body. Your stool and how often you go to the bathroom is a tell tale sign of your internal health. 

When you struggle with constipation, the stagnant waste material in the colon can lead to the reabsorption of toxins back into the bloodstream. This reabsorption may contribute to systemic issues and compromise the body's natural detoxification processes. Additionally, the prolonged presence of fecal matter in the colon can create an environment conducive to the overgrowth of harmful bacteria and may interfere with the absorption of essential nutrients. This is where deeper problems can start to occur and our gut microbiome gets messed up.

The Other Problem:

Many people suffer from constipation and turn to over-the-counter laxatives and stool softeners, often laden with additives and potential side effects. Many over-the-counter laxatives, such as Miralax, contain artificial additives and chemicals like antifreeze. Long-term reliance on these products may disrupt the natural balance of the digestive system. 

For those seeking a more natural approach to alleviate constipation, this blog post explores holistic remedies that not only promote bowel regularity but also support digestive well-being. Additionally, it's crucial to acknowledge that infrequent bowel movements may be indicative of underlying issues, including potential liver problems, so detoxing the liver may need to be part of the process as well (e.g. castor oil packs).

Why you are Constipated in the First Place:

The primary reasons behind constipation may stem from poor dietary choices, inadequate hydration, and a lack of fiber-rich foods, all contributing to sluggish digestion. The importance of water goes beyond hydration; it involves replenishing electrolytes and ensuring proper intake of adequately filtered water, a topic we'll delve into further in another post. Lifestyle factors such as sedentary habits, stress, and the accumulation of toxins in the colon also play a pivotal role in hindering regular bowel movements.

At Spring Forward Club, we emphasize the significance of addressing not just the physical aspects but also the emotional root causes that impact overall well-being. Constipation often has emotional underpinnings, reflecting a tendency to hold onto things, a reluctance to let go, and challenges in processing and releasing problems. Essentially, it reflects an inability to digest ideas. Our holistic approach recognizes the interconnectedness of physical and emotional health, you need to heal the emotional root cause first and then the physical fixes will work better.

Understanding Soluble and Insoluble Fiber:

Soluble and insoluble fiber play distinct yet complementary roles in maintaining digestive health and addressing constipation. 

Soluble fiber, found in foods like psyllium husk, beans, and certain fruits, dissolves in water to form a gel-like substance in the digestive tract. This gel helps regulate blood sugar levels, lower cholesterol, and soften stools, making them easier to pass. Soluble fiber also contributes to a feeling of fullness, promoting overall satiety. 

On the other hand, insoluble fiber, abundant in whole grains, nuts, and vegetables, adds bulk to the stool, aiding in its movement through the intestines. Insoluble fiber does not dissolve in water, providing a gentle yet effective way to prevent constipation by promoting regular bowel movements. 

A balanced intake of both types of fiber is crucial for maintaining healthy digestion, preventing constipation, and supporting overall gastrointestinal well-being. Remember to drink plenty of water when increasing your fiber intake to help with digestion.

Foods High in Fiber:

• Kiwis: Known for improving digestion, kiwis contain actinidin, promoting movement in the upper gastrointestinal tract and making them a well-tolerated remedy for constipation.
• Blackberries and Raspberries: Packed with fiber and water, blackberries and raspberries are raw, natural aids for easing constipation.
• Legumes: High-fiber legumes, including lentils, beans, peas, and chickpeas, support good digestion and reduce constipation.
• Apples and Pears: Rich in fiber, fructose, and sorbitol, apples and pears aid in emptying the bowels. Their high water content supports digestion and helps prevent constipation when consumed raw.
• Prune Juice/Dried Prunes: Traditional yet effective, prune juice and dried prunes are rich in sorbitol, a substance that remains undigested in the gut. Sorbitol draws water into the intestines, bulking up the stool and prompting a natural bowel movement.
• Papaya: Papaya aids digestion with its enzyme papain and fiber content, promoting smoother bowel movements.
• Celery: Celery, rich in insoluble fiber and natural laxatives, helps add bulk to the stool and alleviate constipation.

Foods with digestive enzymes like pineapple play a crucial role in breaking down food into smaller, absorbable components, facilitating nutrient absorption and supporting overall digestive health. While digestive enzymes themselves may not directly address constipation, they play an indirect role in promoting a healthy digestive system, which can contribute to regular bowel movements.

Other Natural Avenues:

Psyllium Husk: Psyllium husk, derived from the Plantago ovata plant, is a soluble fiber known for its ability to absorb water and promote bowel regularity. Adding a teaspoon of psyllium husk to your morning smoothie or mixing it with water can provide a gentle yet effective way to alleviate constipation. The active ingredient in products like Metamucil that aids bowel movements is Psyllium Husk. However, brands like Metamucil include additional substances like aspartame, citric acid, Yellow No. 6, maltodextrin, and natural and artificial orange flavor so just go right to the source and just use psyllium husk.

Chia Seeds: Rich in both soluble and insoluble fiber, chia seeds can aid digestion and promote bowel regularity. When soaked in water, chia seeds form a gel-like consistency that helps move waste through the digestive system. Incorporate them into your diet by adding them to yogurt, oatmeal, or as a topping for salads.

Abdominal Massage: Gentle abdominal massage can stimulate bowel movements by promoting the natural contractions of the intestines. Using circular motions, massage your abdomen in a clockwise direction for about 5-10 minutes. This practice can enhance blood flow and support digestive motility. 

Laying on your Left Side: Lying on your left side may aid digestion by facilitating gastric emptying, potentially reducing acid reflux, and promoting bowel movements due to the natural positioning of organs in the abdomen.

Magnesium Citrate: Magnesium citrate is a natural laxative that works by drawing water into the intestines, softening the stool and promoting bowel movements. 

Hot Water with Lemon: Starting your day with a warm cup of water infused with lemon can stimulate the digestive system. The combination of hydration and the citrus properties of lemon can help soften stools and promote bowel regularity.

Positioning: Optimize your toilet experience by adjusting your positioning. Keep your knees higher than your hips and maintain a straight back, potentially aided by a toilet stool, like the Squatty Potty. Remember to stay patient and avoid forcing it, as patience is key to a comfortable and natural bowel movement.

Ginger: A kitchen staple, ginger reduces pressure on the lower intestines, helping alleviate constipation symptoms like cramping, bloating, and nausea. I love drinking ginger tea every night before bed and adding fresh ginger into my daily diet.

Fluids: Stay hydrated with water which will aid in breaking down food in the gut. Hot water, in particular, can settle the stomach and promote the peristaltic process, facilitating smoother bowel movements.

Other natural supplement / tea options (always check with your doctor before introducing anything new into your routine):

• Traditional Medicinals has a tea called “Organic Smooth Move”. Senna tea, a stimulant laxative aiding digestive tract contraction for effective constipation relief. 

• Herbal Laxative by Organic India that is Senna-Free and has Psyllium husk, Garden cress, and Bael tree.

• Genexa has a Senna Laxative

• Yogi Tea has a tea called “DeTox” with some great natural remedies

• Earthly Wellness has a tincture, Digest-Ease 

• Hilma has a Gentle Bowel Movement Supplements

• BioOptimizer has a herbal power flush