Finding Relief from Constipation Naturally

Everyone can experience constipation at some point, even babies. It is one of the most common issues in digestive health, affecting millions of people. Whether it's the discomfort, the bloating, or the sheer frustration of irregularity, constipation can significantly impact your daily life. But the good news is that natural relief from constipation is within reach, and it doesn’t have to come from harsh laxatives or invasive procedures.

Read on as we dive into the key factors that contribute to constipation, from diet and lifestyle habits to underlying health conditions. Understanding these factors is the first step toward reclaiming your digestive health. Next, we'll explore practical lifestyle improvements, including simple dietary changes and lifestyle changes that can make a world of difference. Finally, we’ll venture into herbal remedies, revealing time-honored folk solutions that support colon health and promote regularity.

Whether you’re new to natural health or simply looking for effective ways to enhance your digestive wellness, we have an effective and well-balanced approach to improving your colon health so you can overcome constipation.

How Do You Know If You’re Constipated?

Constipation is commonly defined as having fewer than three bowel movements per week, but even this standard varies. Most herbalists and natural health practitioners will say that anything less than once or twice a day puts you in the constipated category. However, it's important to note that constipation is not just about infrequency. It often involves difficulty passing stool, or difficult bowel movements, which may be hard, dry, or lumpy. People with constipation may also experience bloating, which can be feeling full after barely eating and feeling like their bowel movement was incomplete. There may also be discomfort or pain during pooping.

Is It Just Me, or Is It Everyone?

Constipation is actually quite widespread, affecting up to 16% of adults worldwide, with higher rates among certain groups of people:

-Older Adults: Constipation is more common in older adults, with prevalence rates reaching around 33% in those aged 60 and older.

- Women: Women are more likely to experience constipation than men, particularly during PMS or right before their periods, during pregnancy, or right after childbirth due to hormonal changes and physical strain.

-Children: Approximately 9% of children worldwide suffer from constipation, often due to diet changes, toilet training, or stress.

Chronic constipation can seriously affect our quality of life, leading to discomfort, anxiety, and even complications if not properly managed.

So What are Some of the Reasons Everyone’s Constipated?

There’s actually quite a few factors leading to constipation that can be categorized as dietary, lifestyle, and medical influences. Knowing them can help in preventing and managing constipation effectively.

Low Fiber Intake

You’re probably not eating enough fiber in your diet. A diet low in fiber is one of the primary causes of constipation. So if you mainly eat meat and starch (meaning: rice, bread, potatoes, etc.), then there’s not enough of the right kind of fiber to support strong colon health. Dietary fiber adds bulk to the stool and helps it move through the digestive tract more easily. Without sufficient fiber, stools can become hard and difficult to pass. Studies show that increasing fiber intake can improve bowel movement frequency and consistency.

Dehydration

You’re probably not drinking enough water or absorbing it well. If you mainly drink sodas, juices, coffee, etc., then your body has to work much harder to pull water into the cells and into your intestinal tract. Proper hydration is crucial for maintaining regular bowel movements. Water helps soften the stool, making it easier to pass. Potassium and magnesium are essential to proper hydration, so if your electrolyte balance is off, this is going to impact your gut health. When the body is dehydrated, the colon absorbs more water from the waste, leading to hard, dry stools that are difficult to pass.

Sugary, Junk, and Ultra-Processed Foods

You’re probably not eating enough mineral-rich nourishing foods. There are foods that can quickly leave you constipated. If you mainly eat packaged foods, candy and pastries, snacks, and fast food, which are notoriously low in essential fiber, vitamins, and minerals, then your diet is out of balance. Instead, you’re on a diet high in fats and sugars, and that can contribute to constipation. These foods slow down digestion, leading to delayed bowel movements. Ultra-processed foods often lack essential nutrients, like iron and magnesium, necessary for promoting healthy gut motility.

Sedentary Lifestyle

You’re probably not exercising enough or moving around enough. Physical activity plays a key role in stimulating intestinal activity. A sedentary lifestyle can slow down digestion, leading to constipation. Regular exercise helps maintain healthy bowel movements by encouraging natural contractions of the intestines, which move stool through the digestive tract.

Stress

You’re probably dealing with chronic stress. The parasympathetic nervous system plays a key role in digestion: rest & digest. But, stress triggers the release of cortisol and other hormones that can slow down gut motility, making it more difficult to pass stool. The brain-gut connection means that mental health and stress levels can directly influence bowel habits, leading to constipation in stressed individuals.

Common Medications

You’re probably taking medicine that’s messing with your colon health. Certain medications are known to cause constipation as a side effect. These include:

-Opioids: Pain medications like oxycodone and morphine can slow down bowel movements.

- Antacids: Especially those containing calcium or aluminum can lead to constipation.

-Iron Supplements: Often prescribed for anemia, they can cause hard, difficult-to-pass stools.

-Antidepressants: Certain types, particularly tricyclic antidepressants, can contribute to constipation .

An experienced herbalist, or other qualified health practitioner, will seek to understand these contributing factors to help you overcome the root cause of your constipation, by targeting dietary changes, increased physical activity, stress management, or advice on the effects of your medications.

A Natural Solution for Constipation

Let’s explore the big 3 contributors to better colon health: diet, lifestyle, herbs.

1. Whole Foods:  

   Fiber is essential for promoting regular bowel movements and maintaining overall colon health. Foods rich in dietary fiber, such as fruits, vegetables, whole grains, and legumes, help add bulk to the stool, making it easier to pass. A diet high in fiber has been shown to reduce the risk of constipation and improve digestive health  .

   - Fruits and Vegetables: Leafy greens like purslane and kale, as well as fruits like apples, pears, and berries, are excellent sources of fiber. They help regulate bowel movements and can reduce the risk of developing colon-related issues. One unexpected vegetable great for your gut: whole, skin-on potatoes. Steamed or roasted with their skin, provides an important source of potassium, necessary for hydrating our bodies, including the colon. Other potassium-rich foods include dates, figs, raisins, kiwi, and avocados. The heart-healthy benefits of these foods is another reason to regularly enjoy them! Raw fruits and vegetables are excellent sources of digestive enzymes and prebiotic fiber too.

   - Whole Grains: Incorporating whole grains such as oats, quinoa, buckwheat, and brown rice into your diet can support colon health by promoting regularity and preventing constipation.

- Nuts & Seeds:  Incorporating a variety of nuts, like almonds, walnuts, and pistachios,  and seeds, like chia, flax seeds, sesame, and pumpkin, into your diet can help meet your daily fiber needs while also contributing to overall health.

Whole food supplements, like molasses, olive oil, and lemon juice also support good digestive health. One folk tradition for constipation is a spoonful of molasses and was used even with constipation in babies as young as 3 months old. But, if your baby is constipated, be sure to check diet and consider a visit to your healthcare provider. Molasses provides the body a form of iron it can easily absorb, along with other minerals, making it a favorite home remedy that’s stood the test of time. Olive oil and lemon juice have been associated with liver health in folk and traditional healing and these are also smart additions if you’re seeking out medicinal foods.

2. Probiotic-Rich Foods:  

   Probiotics are beneficial bacteria that support a healthy gut microbiome. Consuming probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help maintain a balanced gut flora, which is crucial for proper digestion and colon health. But, probiotic foods aren’t limited to fermented dairy and vegetables, sourdough bread, dosas, injera, and other fermented grain dishes are also excellent to incorporate into your diet. Studies suggest that probiotics may reduce the severity and duration of constipation.

3. Hydrating Foods:  

   Adequate hydration is essential for preventing constipation. Water-rich foods like cucumbers, watermelon, and celery can help keep the digestive system hydrated, ensuring that stools remain soft and easy to pass. Staying hydrated is crucial for maintaining smooth and regular bowel movements .

Lifestyle Improvements for Colon Health

1. Regular Physical Activity:  

   Exercise is a key component of digestive health. Regular physical activity helps stimulate the muscles in the intestines, promoting better gut motility and reducing the risk of constipation. Engaging in activities like walking, swimming, or stretching can significantly improve colon health.

2. Deal With Your Stress:  

   Chronic stress wreaks havoc on our bodies and our health. From hair loss, to reducing our sex drive, to draining our energy, The continuously high cortisol levels due to chronic stress seriously damage our health and well-being. The impacts on our bodies are wide and varied, and our digestive system is negatively affected too, leading to issues like constipation or irritable bowel syndrome (IBS). Incorporating stress-reduction techniques such as mindfulness, meditation, or deep breathing exercises can help alleviate stress-related digestive problems and support overall colon health .

3. Establishing a Regular Bathroom Habit:  

   Keep your peristaltic muscle strong and toned! This is the muscle the moves the bowels, and it gives us the signal, the urge, to go to the bathroom. But, when we hold it in and delay going to the toilet, we can weaken this muscle over time. Developing a consistent bathroom schedule can help train the body to have regular bowel movements. It’s beneficial to set aside time each day, especially after meals, to encourage a regular bowel habit, which can reduce the likelihood of constipation.

A holistic approach that includes a diet rich in fiber, probiotics, and hydrating foods, combined with regular physical activity and stress management, can significantly enhance colon health and prevent constipation. By adopting these healthy habits, individuals can support their digestive system and improve their overall well-being.

What Herbs Are Good For Colon Health?

1. Senna (Cassia angustifolia)

   - Senna leaf and pod are a potent natural laxative with a long history of use for constipation. Senna brings more water into the large intestine and also stimulates the muscles of the intestines, increasing peristalsis (the wave-like muscle contractions that move food through the digestive tract). This action helps promote bowel movements, making it effective in relieving constipation. Senna acts with particular strength on the colon and should be used cautiously for the best result.

2. Cascara Sagrada (Rhamnus purshiana)

   -Cascara Sagrada, like Senna, contains compounds that stimulate intestinal peristalsis. Its primary active components are anthraquinones, which irritate the colon walls, promoting bowel movements. It is a reliable, though slower acting, herb and has been traditionally used long-term to restore bowel motility.

3. Rhubarb (Rheum palmatum)

   -Rhubarb is considered one of the mildest laxatives with a great reputation among traditional herbalists for its effectiveness even with stubborn cases of constipation. It is also a good overall tonic herb for the digestive tract.

4. Marshmallow Root (Althea officinalis)

   -Marshmallow Root is known as a powerful demulcent, and is also good at pulling toxins out of the system. The eclectic herbalists in the West often turned to this herb in cases of gangrene. This herb really shines in formula for colon health because it provides mucilage to help keep the lining of the intestine slick and hydrated, easing elimination.

5. Flax seeds (Linum usitatissimum), Chia seeds (Salvia hispanica), and Psyllium seeds (Plantago ovata)

   -Flax, chia, and psyllium seeds also are a great source of mucilage and provide bulk to help with successful elimination.

These herbs, when used with a qualified practitioner, are a smart addition to improving colon health because research and folk use recognizes their role in supporting regular bowel movements, improving digestion, and maintaining a healthy digestive system.

Feeling Constipated? Take Control of Your Digestive Health Naturally

Constipation doesn’t have to be an ongoing struggle. By understanding the key factors that contribute to it—such as diet, hydration, stress, and certain health conditions—you’ve already taken the first step toward finding relief. Incorporating simple lifestyle improvements like increasing fiber intake, staying hydrated, and managing stress can significantly improve your colon health and promote regular bowel movements.

But the journey doesn’t stop there. The world of herbal medicine shows us that traditional healers have turned to natural remedies for centuries to support digestion and relieve constipation. Herbs like Senna, Cascara Sagrada, Rhubarb, Marshmallow, and Flax can support a healthy colon and gently stimulate the bowels, soothe the digestive tract, and help restore balance to your gut.

Ready to give these time-honored remedies a try? Working with a certified herbalist ensures you receive expert, personalized guidance so you can use the right herbs in the right way for your unique body. Embrace the power of natural medicine and take a proactive approach to your digestive health—you might just find the relief and wellness you’ve been seeking.