Constipation is an unpleasant and somewhat embarrassing topic that affects millions of people each year. In fact, most everyone will experience constipation at some point.
Using natural solutions and home remedies are the best way to resolve constipation. Most people are able to manage constipation with eating a high-fiber diet, drinking more water, natural supplements, exercise and essential oils.
Dr. Angela Walk
Founder of Nashville Organix
Let's take a look at the most common causes.
Can Dehydration Lead To Constipation?
This is one of the most common causes of constipation and easiest to avoid. Drinking coffee, soda, and alcohol can lead to dehydration if you aren’t drinking enough water.
Providing your digestive tract with water is an easy and inexpensive step to support regularity.
Solution: Drink 1/2 your body weight in ounces of water daily. If you weigh 200 pounds, you would need at least 100 ounces of water to be fully hydrated.
You could need more depending on how much you exercise. When it comes to hydration, pure, clean water is the best choice.
Can Lack of Fiber Cause Constipation?
Eating high fiber foods can support a healthy bowel pattern.
Solution: Good sources of fiber include avocados, strawberries, raspberries, carrots, beets, broccoli, cauliflower, zucchini, brussels sprouts, prunes, beans, flax seed and leafy greens.
It is recommended that men consume 30-38 grams of dietary fiber per day and women consume 21-25 grams per day. A fiber supplement can also be helpful and provide additional nutrition.
Straining to have a bowel movement can also cause other complications such as hemorrhoids (swelling in the veins in and around your anus).
Applying hemorrhoid cream before a bowel movement can lessen the chances of this occurring.
Can Probiotic Help Constipation?
Your digestive system is home to a plethora of good bacteria that help break down and absorb food and then eliminate waste.
Many factors can disrupt the natural gut flora such as taking antibiotics, oral contraceptives, stress, or inflammation. All of which can cause constipation.
Solution: Providing the nutrients necessary to help the gut repair itself is essential. My most effective weapon against an an unhealthy gut is a comprehensive probiotic.
Probiotics are game-changing when it comes to healthy digestive function.
What Foods Make Constipation Worse?
Constipation can be a common symptom of a specific food sensitivity. Certain foods can cause inflammation in the gut and prevent normal elimination.
Although food sensitivity can be triggered by a wide range of foods, gluten and dairy are the most common culprits. Other inflammatory foods include corn, soy, processed foods, and sugar.
Solution: Food sensitivity and inflammation triggers are unique to each person, so I recommend doing an elimination diet to identify any food sensitivities.
Can Exercise Help Constipation?
Exercise helps to increase blood flow and strengthens muscles within the digestive tract. Exercise also helps constipation by lowering the time it takes food to move through the large intestine.
Solution: Make a commitment to include 30 minutes of exercise into your daily routine.
Walking, yoga, swimming, running, weight training, and even gentle stretching can help relieve constipation.
Does Magnesium Help Constipation?
Pelvic muscles that don't coordinate relaxation and contraction correctly can contribute to chronic constipation.
Magnesium helps with normal muscle function, so it’s no wonder why healthy levels can help with constipation.
Solution: Try a magnesium supplement or eat magnesium rich foods such as spinach, kale, squash, tuna, almonds, avocados, dark chocolate, and bananas.
What Are The Best Essential Oils For Constipation?
Essential oils (EOs) are highly concentrated plant compounds that are extracted from different parts of plant material such as tree bark and resin, roots, leaves, flowers, nuts, and even fruit.
Because they possess many medicinal properties that can support physical healing on many levels they’ve been used as natural remedies for hundreds of years by various cultures around the world.
The most effective essential oils to promote bowel movements and provide digestive support are:
I have combined these 4 oils into a powerful essential oil blend. Take a look at the benefits here.
The following can help you avoid developing chronic constipation.
Include plenty of high-fiber foods in your diet, including beans, vegetables, fruits, whole grains and flax seeds.
Eat fewer foods with low amounts of fiber such as processed foods, dairy and meat products.
Drink plenty of pure, clean water.
Stay as active as possible and try to get regular exercise.
Try to manage stress.
Don't ignore the urge to eliminate your bowels.
Try to create a regular schedule for bowel movements, especially after a meal.
Use Essential Oils for natural digestive support
You don’t need to accept constipation as a regular part of life. If you continue to struggle with constipation, evaluate your diet, your environment, and your activity level to uncover the root cause of your constipation and discover the right solution to get regular! Best of Health, Dr. Angela Founder of Nashville Organix
Hi, I'm Dr. Angela Walk
I have been involved in the health and wellness industry for over 20 years as a natural physician specializing in chiropractic and foot health.
I have written extensively for health publications and I am keenly aware of trends and new developments in natural health. I embrace an active lifestyle combining diet, exercise and healthy choices.
My goal is to inform my readers of natural options available to them in hopes of improving their health and quality of life.