Do you experience infrequent bowel movements (less than three times daily), hard stools, difficulty or discomfort while using the bathroom, or abdominal bloating? Then you may be constipated. While the remedies for constipation are rarely discussed, the reality is that there many excellent options if you find yourself backed up. Here are some of my preferred natural remedies to help get bowels back on track:
Eat a High Fiber Diet
Add more fresh fruits and vegetables, legumes, nuts, seeds and whole grains. You should strive to get at least 35 grams of fiber daily. The reason most people are constipated is simply that they don’t eat enough fiber in their diet or drink enough water. Fiber literally helps sweep waste matter out of the intestines, making it critical to good bowel health.
Drink More Water
Water is nature’s lubricant and helps to ensure things keep moving properly in the bowels. While everyone has different water needs, strive to get at least 8 to 10 cups daily. That doesn’t include coffee, tea, caffeinated beverages or alcohol. To help things get moving, drink a cup of hot water with the juice of half a lemon squeezed into it upon rising in the morning. Wait at least 20 minutes before eating.
Take a Probiotic Supplement
Beneficial bacteria help keep us regular, not to mention improve almost all aspects of our health. Take a probiotic supplement first thing in the morning or within an hour or two before bed. Ideally, look for one that contains a variety of Lactobacilli (L.) and Bifidobacteria (B.), including: L. rhamnosus, L. plantarum, L. acidophilus, L. paracasei, L. salivarius, B. animalis lactis, B. bifidum, B. breve, B. infantis and B. longum.
Add Psyllium or Chia Seeds
Once a day, take a teaspoon or two of psyllium (Plantago ovata) or chia seeds by mixing it in an 8-ounce glass of water or juice. Stir the mixture well and drink it. Drink another glass of water afterward because psyllium and chia swell and absorb water so you’ll need extra to ensure it moves properly through the intestines. You can also blend a couple of teaspoons of chia seeds with a half cup of berries and a little almond milk for a delicious pudding. Allow to sit for 10 minutes after mixing together to thicken.
Get Moving
Your body relies on exercise to assist the process of peristalsis (constriction and releasing of the intestinal muscles that helps to move things along in your bowels). When you get your body moving several times a week through walking, running, cycling, dance or other form of activity, you’ll also help to keep your bowels moving too.
Enhance Your Breakfast with Flaxseeds
Add a teaspoon or two of ground flax to your morning cereal or smoothie. They are delicious atop oatmeal or in a smoothie, but not as good in a cereal with milk since they will start to gel quickly and create a less-than-appetizing texture.
Magnesium-Rich Foods
Magnesium is nature’s muscle relaxant…and that applies to all the muscles in your body, including those in your intestines. When you’re under stress, the muscles in your intestines can become tight and prevent proper bowel movements. Some of the foods high in magnesium include: almonds, sesame seeds, sunflower seeds, almonds, figs, lemons, apples, dark leafy greens, celery, alfalfa sprouts, prunes and brown rice.
Take Vitamin C
Vitamin C is one of the best natural laxatives. When supplementing with vitamin C, your body will keep using the nutrient until it no longer has a use for it, then it will eliminate the remaining via the bowels, helping to unclog things. Does that mean you should take an endless amount of vitamin C? Of course not. But, 2000 milligrams at a time, a few times daily until you reach bowel tolerance will help replenish your body’s needs but also remedy the tendency to become constipated. This method should not be used everyday, but more as an occasional method to get things on track.
Enjoy Licorice Root Tea
Licorice root (Glycyrrhiza glabra) works on multiple levels to restore health to the intestines: it reduces inflammation, helps eliminate toxic waste and helps to soothe the intestinal walls. It also helps give the body a boost when it has been under a lot of stress, either emotional or physical, and let’s face it: stress can aggravate constipation. Licorice tea is available in ready-made tea bags in most health food stores. Drink up to 3 cups of licorice root tea daily for 2 weeks and then take a week off. Avoid using licorice root if you have high blood pressure, take heart medication or have experienced kidney failure.
Supplement with White Walnut Extract
White Walnut, also known as Butternut or Juglans cinerea, cleanses and tones the whole digestive tract, including the intestines. It also helps to kill undesirable pathogens that may be existing in the bowels and helps to heal the mucous membranes of the bowels. Take one teaspoon of the alcohol extract three times daily. Consult your physician if you have any health conditions or are taking any medication.
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