5 Natural Constipation Remedies
As a nutritional therapist and someone who’s had their fair share of digestive woes, I don’t shy away from poop discussions. After all, we all know that good poop makes a good day.
Regular bowel movements indicate a healthy digestive system and proper diet. Poop is helpful insight into what’s going on inside our body.
We should have softly-formed bowel movements once to twice a day. Any less is considered constipation. But you can be constipated even if you are going once a day, if your bowel movements look like a 1, 2, or 3 on the Bristol Stool Chart. Ideally, it should be a 4 or 5.
Natural constipation relief means a good diet and digestion. Here are five natural constipation remedies that will give you good poops every day.
1. Practice Proper Poop Posture
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. You’ll be surprised how the proper pooping posture offers natural constipation relief.
I use a Squatty Potty and I thoroughly recommend it. You can also use a step stool to elevate your feet, but the Squatty Potty is much less of an eyesore.
2. Eat the right fats
How do healthy fats support regularity?
It stimulates bile release from the gallbladder, and bile helps trigger peristalsis (muscle movement) of the colon. Without an intake of adequate fat, the gallbladder doesn’t release bile. That, in turn, compromises the health of the gallbladder. Improving fat digestion naturally relieves constipation.
It also supports a healthy metabolic rate, which governs the transit time of waste in the colon. Coconut oil has been shown to improve metabolic rate, and it recommended by alternative practitioners to improve thyroid function.
Finally, it supports hormone synthesis. The cholesterol found in “old-fashioned” fats like butter and egg yolks is a nutrient. Sex hormones and thyroid hormones, which play a role in metabolism and regularity, require the
What are some healthy fats that support regularity?
- Ghee – my most highly recommended option, read the benefits of ghee here
- Pastured eggs
- Butter from grassfed cows – read the benefits of grassfed butter here
- Coconut oil
- Lard and tallow, from pastured animals – read the health benefits of lard here
3. Get Enough Magnesium
Magnesium is a natural laxative. I use two different magnesium supplements:
- Natural Vitality Natural Magnesium Calm is not the most absorbable form of magnesium, but this means that it acts as a laxative. Natural Calm dissolves water to create a slightly fizzy beverage. Take it before bed and slowly increase your dose by 1/4 tsp. until bowel tolerance is reached.
- While Natural Calm can often produce a bowel movement the next day, magnesium oil is better utilized by the body but works more slowly. I recommend using magnesium oil daily, and Natural Calm when needed. You can make your own magnesium oil or buy it.
4. 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. I also recommend a this clinical-strength probiotic to help re-populate the gut with good bugs.
Balancing gut flora also means addressing an overgrowth of opportunistic flora by avoiding refined sugars, grains, and processed foods. In serious cases– like me –it means following the GAPS Diet for a couple years of intensive good bacteria breeding.
5. Eat the Right Fiber
When things are backed up, we usually reach for the fiber bars, Metamucil or psyllium husk powder. As we have been told by the media and mainstream health practitioners, fiber is the cure-all that will make you sexy, smart and – most importantly – regular.
However, the grain-based fiber in these supplements can be disastrously irritating to the digestive tract. Humans are not meant to consume isolated fiber… you won’t find Metamucil in nature. It is a fake food, just as much as canola oil is a fake food.
Further, consuming isolated fiber can worsen constipation because it is a dehydrating product, absorbing moisture in the digestive tract.
But the right type of fiber is crucial for healthy bowel movements. I recommend increasing your intake of cooked vegetables, specifically cruciferous veggies and leafy greens, for natural constipation relief.
While grains contain fiber, they are difficult for many to tolerate. I recommend obtaining whole-food fiber from vegetables, low-sugar fruits and some starchy veggies like sweet potatoes.
I wish you a good poop day!
Mint and ginger are both proven home remedies to help alleviate a slew of digestive problems. Peppermint contains menthol, which has an antispasmodic effect that relaxes the muscles of the digestive tract. Ginger is a “warming” herb that causes the inside of the body to generate more heat; herbalists say this can help speed up sluggish digestion
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Ivanna, thanks for your comment.
Yes, please encourage all to stop smoking.
COPD is very bad.
They start smoking at a young age. Thinking it is cool and the thing to do.
What they don’t see or know is how horrible, and I mean horrible, COPD is.
I don’t believe there is a cure for COPD. There may be help to mitigate it, but no true cure.
This is a very good page by Lauren. Thanks for having it. Many can learn so much from you Lauren.
Having BM issues for most of my life I appreciate this page.
It is very helpful that others leave comments with helpful information.
Stacey commented a while back on here that giving an enema may be difficult.
Good that Stacey told that him getting an enema would be good for him.
I agree. Him getting an enema or enemas may be very good for him.
Lauren suggested that Stacey let him read, watch tv, play on iPad and such when getting the enema.
All great ideas!
Not giving medical advice. Best to consult with your holistic doctor before administering an enema.
Not a medical person here. Just an experienced mom of four.
I grew up when enemas were a common thing in most homes. I feel the enema is a very good home remedy health tool to have and use in the home.
I feel my good health today, and I am in my late 60s now, was because of a good diet, exercise and getting enemas growing up. My mom and aunt did not let the child miss a BM. Especially the constipated child! The constipated child is with holding harmful toxins in the system. Causes more ills. He does not feel well. May have tummy aches, head aches, sluggish, grouchy and fighting with the others. Have signs of die off. It is a good time to give an enema.
I have given many enemas in my home and other homes. I will write little more on how to get him to relax for the enema later when I have more time.
Having him relax before, during and after his enema is very important.
Bless all.
Good page here. And good comments too.
Thanks for having it. Hope many can learn from this page.
The problem of constipation, especially in the child, today seems to be getting worse.
I believe it is due to our poor diet, lack of fiber, lack of exercise, parents not paying attention the the child’s Bms, and even not drinking enough water.
There is a interesting article “Enemas for constipation, early to mid 20th century” found at https://www.1900s.org.uk/1900s-enemas.htm
Written by Patricia.
Her page also has many interesting things/topics about mid 20th century living in the UK. Such as dress, food, stores, and more. Loved looking at her page and reading how it used to be.
Patricia (called Pat on the page as webmaster), tells of remembering syrup of figs which was regularly dished out to children years ago, being given to the child for constipation or preventing constipation.
Has anyone heard of this syrup of figs?
Being about the same age as Patricia, mid 70s, I remember we were given castor oil. Hated the taste of that stuff. Given about once a week. If the oil didn’t work or the child was constipated then an enema was always given.
Patricia tells of the warm soapy water enema being given on the kitchen table. With the higginson syringe. This syringe was, and still is, common in the UK for giving an enema.
Growing up I remember the enema also being given on the kitchen table as Patricia writes about. This was where many moms administered the enema years ago. Enemas were openly discussed and no big thing years ago.
Keep safe and healthy.
Pray that these bad days of lock downs (covid19) will soon be over. And, we can all get back to a normal life.
Bless all.
Love this blog. Good information given to help with this problem — constipation.
Most of my life, especially growing up, I have been constipated off and on. More on.
Everything was given and tried. Meds, laxatives, suppositories, enemas, castor oil, change of diet, even a few colonics and more change of diet. Doctor visits. Nurse visits and more. The enema worked the best, at least for me.
Surprisingly, now (in my late 60s now) it only takes a strong cup of coffee, or similar, to do the trick. I drink a cup every morning. Don’t go far. And in few minutes, more or less, gotta go. Only drink one cut a day. Only other thing that works is a certain brand of oatmeal raisin cookies. Other oatmeal cookies don’t work. Got me why. The cookies work when especially combined with cup of coffee!
Another mom told me it could be the sugar/gluten in the cookies.
Jean’s comment on JUNE 15, 2013 AT 1:16 PM, scroll up or down to find it, made me laugh!
OMG, yes, I remember growing up it seemed it was every mother’s first reaction to any illness, constipated child, was to give him an enema. Jean’s cousin’s comment about the “turkey baster”, reminded me of a mom who told me the same thing. Her friend was over and her son asked about the enema bulb he saw in her home.
I don’t think some of the present day elimination problems are rooted in the early formed habit of ignoring the internal signals that the bowels are in need of emptying.
I believe some of the present day elimination problems are cause of lack of proper diet, exercise, mothers not paying attention to the child’s BM, and diet of junk foods. I don’t think being too long in dippers is the cause of today’s constipated toddlers and older.
Love, love, love this blog.
Excellent.
And good comments left as well.
Constipation! Ugh. Must be as old as we have been on this planet.
I am going on 70. Growing up many of the techniques and home remedies were given and used then.
Now days seems like a few large aged, but not too aged, watermelon slices will almost immediately remedy the issue for me. Or, a large cup of strong coffee will do the same.
Never been one for pills, laxatives, oils, OTC stuff. Natural is far better with less side effects.
The enema has been mentioned a few times on here. That is good. It is a very good home remedy. Especially for the child.
I found this post on another board and agree with it:
“””If you gave or will be giving a Fleet enema for the constipated child, talk with your doctor before taking or giving a Fleet enema!
I can hardly imagine that many who read and comment on this blog would even think of giving such a chemical filled enema in the first place!
Don’t get me wrong. The enema is a great natural home remedy. I have given, and still give, enemas to mine and others. Just NEVER a Fleet one.
I am a believer in the enema to cleanse, remove toxins and help recover from a ill faster. Also, bring a fever down fast!
I have read, and been told, many times not to give a Fleet enema.
Especially to the child.
From my understanding about such things I tell other moms not to buy or administer a Fleet enema. Buy a bulb or bag instead.
You can find many articles telling this.
I.e. https://www.goodrx.com/blog/flee-from-fleet-danger-with-some-enemas-and-solutions-used-for-constipation/
If reading this correctly the sodium phosphate in the Fleet can be harmful and even dangerous to the kidneys.
One mom I know empties the Fleet solution from the squeezable Fleet enema bottle. Then refills the empty Fleet bottle with plain warm distilled water.
Then gives her child an enema with the refilled bottle. Refills the bottle a few times for the enema.
I told her it was cheaper to buy a rubber enema bulb syringe. That can be used over and over again for many enemas.
She does not like rubber or latex.
I brought this up because a few (Anna, Anne and others) have commented that giving the enema helped. Reduced fever and the child felt better after getting the enema.
I believe in natural healing. Herbal remedies and giving enemas in the home.
but, You must talk with your holistic provider or pediatrician before deciding what type of enema to administer.
I also have heard this problem with the Fleet enema has been corrected.
But, can we believe big pharmaceutical? Even regular doctors?
It is your decision. Make informed decision.
This board is one very helpful tool to avoiding Tylenol and other junk.
Prefer natural healing.
Enough harmful junk out there. Starting with Tylenol. Now beware of the Fleet enema.
I see them displayed in the stores. Many bottles on the shelf. Along with Mira lax..ughh.
But hardly ever see the old fashioned enema bulb syringe or the old fashioned enema bag one. Or bucket set. (Looks like a large cup with hose attached to the lower side.)
Guess there is no money made from reusable natural enema syringes.
And people are taught these days to take pill and chemicals instead. Believing the old fashioned way is too hard to give. So buy quick and easy!””
So true. Most of the time a proper diet, plenty of water and juices, fruits, veggies and no junk foods will keep him regular.
But sometimes an enema may be best for him. Even one every so often …even if not constipated. Especially if coming down will a cold or flu, has a fever, die off and such.
Sorry for long comment.
Will post more on this topic later.
Keep up the good poo.
Not medical advice. Talk with your doctor.