Cure Constipation Naturally
I recently explained the worst thing you can do to treat irregularity. And here, as promised, are the gentle and effective solutions to cure constipation naturally!
Rock the Squat
First, do the squat! Elevating your feet while on the bathroom throne brings your body into the elimination position nature intended. A squatting position fully relaxes the puborectalis muscle, while the conventional seated posture actually puts a kink in the anorectal angle.
I’m using words like “puborectalis” and “anorectal” because I really don’t want to scare you off with personal details about how squatting rocks. So I’ll just say that proper pooping alignment means no straining.
I keep a step stool by my toilet to elevate my feet. You can also get a Squatty Potty, which is much less of an eyesore.
Get Things Greased Up
Want to cure constipation? First, start by ignoring this ridiculous claim made in an article on Livestrong.com:
“Saturated fats are difficult for your body to digest and can contribute to hard, difficult-to-pass stools. Your child should eliminate consumption of saturated fats to help alleviate abdominal pain associated with constipation.”
Thankfully, many of us understand that old-fashioned saturated fats play a vital role in health, and should compromise generous part of the diet (get these fats from pastured animal sources and coconut oil).
Your body needs saturated fats to prevent constipation. Nourishing fats work to make the entire digestive process effective and efficient. The first step in any healing process, I believe, is reducing grain consumption and increasing traditional fats.
Try to include at least three tablespoons of healing fats a day, along with grassfed beef and pastured egg yolks. I eat 4-5 tablespoons of healing fats along with 2-4 duck eggs every day, as well as full fat, homemade goat milk yogurt and fatty cuts of grassfed beef.
The Magnesium Cure-All
I love magnesium. It makes me sleep better, it gives me energy, and it gives me good poops! Ann Marie wrote a great article on why you need magnesium and how to get it in foods.
I use two different magnesium supplements:
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Natural Vitality Natural Magnesium Calm contains a highly absorbable powder form of magnesium which dissolves in warm water. I love the mildly tangy, warm drink before bed. I buy the Vitacost Store brand–same product, but nearly half the price. It may take a period of adjustment to find the proper serving size for you. I take 2 level teaspoons a day.
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I also rub magnesium oil on my arms a legs a couple times a day . You can buy inexpensive magnesium oil at Vitacost, or follow my friend Caroline’s instructions to make your own magnesium oil.
Balance the Beneficial Bacteria
Healthy gut flora lays the foundation for all areas of health. When these good probiotics get ravaged by processed foods, sugar, and toxins, the whole digestive process deteriorates.
Often, incorporating a fermented food with each meal significantly improves irregularity. Include a tablespoon of lacto-fermented veggies with lunch and dinner. Enjoy a cup of yogurt (homemade or the plain, whole milk type) with breakfast and snacks. As a bonus, these naturally fermented foods will boost your immune system!
Balancing gut flora also means addressing an overgrowth of opportunistic flora by limiting or restricting sugar, grains, and processed foods. In serious cases–like me–it means following the GAPS Diet regimine for a couple years of intensive good bacteria breeding.
Water Enemas
Yes, I know. That hole is supposed to be as an exit, not an entrance. And the ick factor of this healing routine sometimes takes a bit of effort to overcome. But if you want a natural constipation cure that works immediately, this is it.
Before reading about water enemas in GAPS, I tried this herbal healing implant enema to stop the intestinal bleeding during an ulcerative colitis flare. I remember laying on my towel-covered bed, tears of distress running down my cheeks, as my mom tried in vain to help me through the process.
It was a mortifying experience.
A year later, when I read the GAPS book, I nearly flushed the book down the toilet when I saw that Natasha Campbell-McBride recommends water enemas for constipation. I had already–unfortunately–decided to go full out with my healing journey and so I would have to try this enema thing again.
After spending an entire day summoning the courage, I set aside a whole hour that evening (an evening when I had the house entirely to myself) to just do it.
Guess what? I lived through it. In fact, the results were so… *desperately searching for discreet adjective*… profound that I now do a water enema once a month. And yes, the process is not pleasant. But it’s not painful, either.
There are a couple tactful and helpful sources on the web to teach you how to do an enema. I like this one.
Follow the instructions in the GAPS book for a plain water enema. You can also use a detoxing coffee enema. Don’t add anything else to the enema, such as sea salt or epsom salt. Don’t even use a coffee enema if you have Crohn’s, colitis, or any kind of bowel/intestinal inflammation or leisons.
Le Fin
That is one long post… my fingers now have the laptop equivalent of writer’s cramp. I hope I didn’t scare you all off with this potty talk! If you are still here, have you done an enema before? Or is just too far-out for you?
Remember, eat well and heal™!
shared at: Fill Those Jars Friday, Freaky Friday, The Morris Tribe, Homestead Barn Hop,Fat Tuesday, Traditional Tuesday, Allergy Free Wednesday, Whole Food Wednesday, Healthy 2day, Real Food Wednesday, Small Footprint Friday
Thank you!!! I’m so excited, I knew all of this…but it helps to clarify it plus sometimes whenever you are reading whole entire books on the gaps diet, the instructions about particular things get lost so it helps to have it all In one place. I’m ready to get this thing under control so I can have a normal life.
I love enemas and the idea about only feeling the need to do them once a month is beyond exciting!!!! I constantly feel the need to have an enema, even right after I do them, you are right, I sometimes cry they are so unpleasant, but I have been blessed with not any more pain other than cramps. I’m Thankful that you were willing to put this out there. Thank you for the work You. Do!!! It’s an exciting journey:)
Thank you for your kind words, Hope! Yes, I’m with you–I’m ready to get healthy and get this over so I can have a normal life
When I started the Gaps Diet, I read the enema section and though, “I’ll just skip this part.” Then friends of mine started suggesting colonics, and enemas seemed mild by comparison. So, I decided to give one a try. I did a coffee enema, and it took time to prepare and was kind of a hassle to get everything set up, but then I was stunned to find that it was actually a relaxing experience, and put my body into an alpha state for the rest of the day. I also went through some mild detox symptoms that evening and an emotional release the next day. I never realized it could be so powerful. I also plan to continue them once a month, to support my healing.
Thank you for sharing your experience! And I am so glad that you find it relaxing! I’m not really at the “it’s relaxing” point, but I hope to get there eventually.
What about Vitamin C? I read once on the topic of Vit C megadoses that toleration level is measured by when you get diarrhea, so followed that on logically. Even 1000mg helps me! Or is this a bad idea? (It helps absorb iron, which can be constipating too, so seemed a natural conclusion.)
Thank you for mentioning this! Yes, large doses of vitamin C can induce loose bowel movements. I prefer magnesium though, because vitamin C can be hard on the stomach. I recommend calcium ascorbate or magnesium ascorbate (also called “buffered vitamin C”) instead of ascorbic acid. These are gentler forms of the vitamin. Plus, vitamin C is just such a great vitamin to take in general!
thanks for the recommendation of types of “C” to take. I appreciate it! I don’t get stomach trouble from regular C. Is this the only reason for recommending the buffered?
Yes, basically. If you don’t have problem with ascorbic acid (regular vitamin C) then it is fine for you to take.
excellent; thank you so much!
This is something that, unfortunately, I’ve been dealing with more than I’d like lately. Being pregnant definitely is not kind to the digestive system if you don’t stay on top of things. I’ll be giving all of these a try as needed.
Great information! This is what I tell my clients, eat more saturated fats, eliminate grains and they feel better and start eliminating!
Do u wash off the magnesium oil? I want to put it on but can’t spend all day washing it off like the bottle says:/ I have the ancient minerals spray
Thanks!
I never wash it off–I’ve never even heard of that. But I don’t use Ancient Minerals so I don’t know what they suggest. Maybe they say that because it can feel a bit greasy? I apply it after I shower at night, so it doesn’t really matter if my skin is a bit greasy. Just DON’T put it on your legs after you shave, because it stings like the dickens!
If you are concerned about your skin being greasy or having a film from the salts during the day, use it on your stomach or somewhere that is covered with clothes. Or just apply a generous amount before bed.
After trying so many remedies, including enemas, I found the best results for me came with adding vinegar (along with some stevia) to my herbal teas. I usually drink 3-4 cups of tea during the day while I am at work. I take an empty bottle and dropper from stevia and fill it with organic cider vinegar. I put 4 dropper fulls in each cup and about 9 drops of stevia to make it palatable. I have much more regularity! At home I will add lemon juice and stevia to room temp water and drink that as well.
That is very interesting–thank you for sharing! That makes sense since apple cider vinegar makes the body more alkaline, and an overly acidic body (which can happen if we eat to much processed foods, among other things) can sometimes lead to constipation.
Very, very informational post, and your top pic is adorable even if it’s an out house! And thank you so much for linking up with Healthy 2day Wednesdays! Hope you have a blessed week and hope you’ll be linking up this week! I also wanted to let you know we are looking for another person to co-host H2W’s with us if you are interested! (just email me!)
I thought the outhouse picture was strangely beautiful, too! And I am so flattered by the invite to be a H2W co-host. I will email you today!
Hi Lauren,
I am so glad I came across your post. We are doing the GAPS diet for our late talking 2 1/2 year old. And actually since starting the diet, we’ve seen great improvement and he’s chatting more and more! We are thrilled! We just haven’t been able to figure out our son’s constipation issue. He’s been constipated from his first bite of solid food as a baby…typical GAPS! And when he weaned at 29 months, his constipation went from bad to worse. We are stage I GAPS intro with lots of broth, stewed meats, pureed veggies, and sauerkraut juice. We just added in carrot juice and cod liver oil first thing in the morning. No movement!!!! Ugh!!!! And we’ve been doing glycerin suppositories twice per week. He guards his tushy every time we change a diaper. It is not fun. Any additional suggestions? I think an enema would be great for him, but I just can’t bring myself to force my child to lay down while I do that. Thanks so much!
Hi Stacey! I am so happy to hear that GAPS is helping your son! But it does sound like a tough situation with his constipation. I don’t have experience with young children and constipation, so I don’t know if these thoughts will be helpful. Maybe you could try putting magnesium oil in his baths, since I don’t know if children should drink the magnesium citrate. And maybe try mixing in some ghee into his broth for extra fats when you get to that stage. It sounds like the enema would be difficult to do for him, but I think it would really help. I’m trying to think of ways that would make it a more positive experience for him… maybe let him watch something on a laptop while it is happening? Or does he have a book on tape or songs he likes to listen to? Maybe dab some relaxing essentials oils on a towel where he can smell it to help him relax? I am sorry that I don’t have more suggestions. Good luck!
Thanks Lauren! I actually think we will be checking out the magnesium supplement and see if that helps. We just need to get him moving regularly. We already do epsom salt baths every evening. It is really fascinating to see how he reacts…much more relaxed and happy after bath time.
My daughter had constipation issues and we were giving her enemas which worked great. But I didn’t like having to do that on a regular basis for a two year old. I then started putting a tablespoon of mineral oil in her milk our juice every other day as well as increasing green veggies in her diet like kale and collard greens she is now regular..
Mineral oil is a petroleum-derivative. It is not safe or healthy to eat or use for skin care. I would suggest replacing it with cod liver oil or coconut oil. But I’m glad that you have found a solution to her constipation.
Hi Stacy,
I found that eating some juicy fruits like oranges or melone help me to solve my constipation issues. Good health to you and your boy.
Love that the first thing is a stool! If I don’t use a stool, it takes much longer to poop and can be more painful. I’ve been using one for several years now. I even have a fold-up stool that I take on trips! A friend calls it my “stool stool”. ( – :
Also, another thing that helps is to raise your arms up over your head and reach towards the ceiling. It helps straighten out the bowels so stuff comes out easier!
“Stool stool”–I love it!! Thanks for sharing the tip about raising your arms, too!
Hi there,
These are all great tips but what about fibre? As well why not coffee? I have heard from great sources that coffee enemas are really good.
Yes, I have heard that coffee enemas are great, especially for detox. But I don’t recommend them if there is any kind of bowel or intestinal inflammation. As for fiber, I’m not a fan. From an evolutionary standpoint and if one examines our digestive tract, it is only designed to handle small amounts of fiber. I know it must seem absolutely crazy to go against all the media and say that I don’t support a high fiber diet, but that is the conclusion I’ve reached after much research.
I have done an enema before (coffee and water) and never had an issue but I didn’t have any intestinal or bowel problems either. It felt great afterwards and it’s amazing what’s stuck up there!
Interesting! I will definitely up the coconut oil intake. I did want to share from my experience though. In my first pregnancy I experienced awful constipation and the health food store owner recommended soaked oats with flax and berries. I would eat it most everyday and sure enough, it got and kept me regular in no time. A was 7 years ago.. Now after finally being sick of my post holiday misery I just made myself a bowl but now I do it with chia instead of flax. I can pretty much guarantee that within a day or two it will be much better. Maybe tomorrow I will add an egg yolk or coconut oil to the mix. I do believe that god Solubale fiber does help.
Good, not god
Thank you for making this. I’ve been dealing with stomach problems since I was very little and I’ve always thought fiber was the way to go. I just took a large amount of fiber today before I read this and I was stuck in bed all day with stomach pains. I now know to take coconut oil, magnesium, and other vitamins instead of large doses of fiber. From now on I will research cures before I make up my own.
Another excellent article that I thoroughly enjoyed reading and concur with you! Appreciate your enthusiasm in sharing such helpful healing advice! Truly looking forward to getting to know you better! Lots of blessings, Kelly
My husband has ulcerative colitis; we recently found GAPS diet, and then you through pinterest
So, since beginning GAPS about a month ago, all of his pain, bloating, diarrhea, and much of his excess frequency has disappeared. While he’s happy about these changes, especially the constant pain, he’s concerned about the lack of change with bleeding. Also since GAPS recommends not moving into full until all gastro symptoms have subsided, we’ve been unsure of what to do (We can’t be on GAPS into forever, but bleeding definitely isn’t normal).
What were your experiences in this area? And, even though you found the herbal marshmallow etc enema to be somewhat traumatic, was it physically beneficial? And if he’s bleeding still, do you think a water enema is safe?
I just emailed you
Maam, thanx for the information, for me, i drink 2 to 3 cups of not so cold water every morning before taking any solid food, i could heard the crumbling of my stomach – protesting – that’s the time i go to the CR, no HVM. i’m 63 years old male too.
More power to you too.
Just a quick question about magnesium. Can you take it in a capsule form or does it need to be a powder?
I like your posts. I was looking through the web to decide if i should freeze probiotic drinks or not and I came to your site by accident. It’s a pleasant accident.
Speaking of probiotics, I drink this sweet coconut sap every day. It’s one of coconut products. It’s usually made into a coconut sugar and exported to your part of the world (me, i’m from Asia). I’m not familiar with your diet but I would also like to share my new love, bee pollen and Moringa capsules (our culture eat moringa as a vegetable, but when in a capsule, minerals and vitamins are not damaged).
God bless you and your website:-)
This was great to read and I will be sharing it with several folks I know can benefit from your blog. Thank you!
I have been bloated and uncomfortable for a couple of months now. I am sluggish and just plain tired. An ultrasound revealed I am “very constipated” this came as a surprise to me as I normally have regular BMs. I have found a liquid magnesium product a friend of mine reccomended and will start drinking water regularly. I am cutting out processed food, especially wheat as I find this has an immediate unpleasant pain in my upper left side. I used to make yogurt and plan to start making it again. I know my many meds are contributing to a lot of my grief, hopefully your hints will help! I will put off the enema and use it as a last resort….just can’t go there right now!