6 Natural Remedies for Constipation

Please follow us on Telegram to be sure to receive our latest posts!

6 Natural Remedies for Constipation
Graphic © herbshealthhappiness.com

Constipation can be very nasty, frustrating, and often uncomfortable. A constipated person suffers from hard, dry feces that are very difficult to expel or passes bowel infrequently. What is regarded as normal bowel frequency varies from person to person. For instance, some can have bowel movements three times a week, whereas others one or two.

Constipation is not a disease in itself, but a symptom. Generally, constipation happens when stool moves slowly in the colon. In medical terms, one is considered constipated if he or she meets at least two of the following criteria over the preceding 3 months:

1. Fewer than three bowel movements per week.

2. Straining.

3. Lumpy or hard stools.

4. Sensation of obstruction in the anus and/or rectum.

5. Sensation of incomplete bowel movement.

6. Manual maneuvering required to pass stools. [1]

The pharmacologic management of constipation comprises non-stimulant laxatives, stimulant laxatives, enemas, and suppositories. In some very serious or complicated cases, surgery may be necessary. [1] Nevertheless, a wide range of simple but effective remedies can help relieve constipation.

1. High-fiber fruits, vegetables, and grains – The natural treatment for constipation lies in your kitchen. Grab a bite of foods high in fiber, and see your constipation problems fade in the end. A meta-analysis of randomized controlled trials (RCTs) on the effect of dietary fiber intake on constipation from the Department of Clinical Nutrition, The First Affiliated Hospital of Soochow University, China, has proven this. This study had established that a diet high in fiber can clearly increase the frequency of bowel movement among constipated patients. [2]

There are several benefits a constipated person can derive from fiber. In the colon, fiber increases the bulk of stool and holds water. It can further increase stool bulk by serving as a substrate for colonic microflora, increasing bacterial and water content. Moreover, fiber decreases transit time and produces softer stools. [3] Among the foods high in fiber content include grains such as corn, wheat, rice, and oats; beans such as navy, white, French, and kidney beans; nuts such as almonds, pistachios, and pecans; fruits such as raspberries, apples, pears, and figs; and vegetables such as artichoke, broccoli, and carrots.

2. Water – An adequate intake of water and other fluids helps soften one’s stool. Drink as plenty of water as one can, preferably around 1.5 to 2 liters of liquids daily. Even carbonated water can help. Results from a 2011 Korean study suggest that an intake of carbonated water is effective for the intervention of constipation. [4] A study from Università degli Studi di Napoli Federico II, Italy, has provided evidence that carbonated water decreases satiety and improves indigestion, constipation, and gallbladder emptying among patients involved in the study. [5] While carbonated water is recommended, caffeinated beverages such as coffee are not. Caffeine has a dehydrating effect on the body, particularly in significant amounts. Depleting the body of water only hardens the stool and worsens constipation.

3. Exercise – A regular exercise or physical activity helps stimulate intestinal activity and thus establish a regular bowel movement. If you are constipated, try moving around your house or perform activities.

Constipation is a symptom, and sometimes those afflicted with it also have other medical condition. If on a wheelchair, perform change positioning often, and if on bed, do abdominal exercises and leg raises. [6]

4. Stress management – An island-wide, questionnaire-based, cross-sectional survey conducted by researchers from the University of Kelaniya, Sri Lanka, found a higher incidence of constipation among those exposed to stressful events. The study included 2699 children and 416 (15.4%) of them had constipation. The study explains that modulation of gut motility through brain-gut axis probably alters colonic transit and anorectal functions, causing constipation. [7]

As elucidated by a number of studies and research, stress will eventually take its toll. Stress somehow disrupts normal bowel movement and intervenes with the relaxation of the body. When one gets so worked up, passing stools can almost be impossible. Hence, when going to the toilet, allow yourself to loosen up and relax. Afford yourself some time and privacy. Eventually, you’ll be passing stools comfortably.

Where constipation becomes a seemingly persistent concern, the problem may perhaps be how you poorly handle the stressful events in your environment. Identify the possible sources of your stress, and try to control, minimize, or avoid these. Cope healthily and identify a relaxation technique that you are agreeable to. When in stress, some people resort to activities that only worsen their constipation, for example, drinking coffee or eating tons of fatty, low-fiber foods. Avoid doing so. If needed, seek consultation or advice from an expert.

5. Abdominal Massage – Some studies reveal the effectiveness of abdominal massage against constipation. Abdominal massage decreases the severity of constipation and abdominal pain. Moreover, abdominal massages relieve one’s stress, which may be the root cause of constipation, and renders constipated persons “more comfortable with their bowel function.” [8] A study from Sun Moon University, South Korea, provided evidence on the effectiveness of two kinds of massage in the relief of constipation in college women. The first kind was abdominal aroma massage using a massage oil containing lemon, lavender, rosemary, and cypress essential oils (in a base oil). The second kind was “meridian massage” which is given at accupressure point that are traditionally regarded as influential on intestinal function. [9]

6. Magnesium – A cross-sectional study from the National Institute of Health and Nutrition, Tokyo, Japan, has associated a combination of low water intake (from foods that are not water rich), relatively low fiber in the diet and low magnesium with an increase occurrence of functional constipation in this sector of the population. [10] Magnesium aids in digestion by keeping one’s fluid and electrolytes in balance (and thus preventing dehydration, which aggravates constipation) and pulling water into one’s digestive tract to help pass stools. A low level of magnesium means reduced water in the digestive tract, making bowel movement difficult. To keep constipation at bay, consume a diet adequate in magnesium content. Such diet consists of nuts such as almonds, cashews, and peanuts; fish, especially halibut; produce, beans, and lentils; and fruits such as banana. [11]


[1] Basson M. D. (2013). Constipation: Practice essentials. Medscape Reference. Retrieved 14 July
2013 from http://emedicine.medscape.com/article/184704-overview

[2] Yang J., Wang H. P., Zhou L., & Xu C. F. (2012). Effect of dietary fiber on constipation: a meta analysis.
World Journal of Gastroenterology Editorial Board, 18(48): 7378-7383. doi: 10.3748/wjg.v18.i48.7378. Retrieved 14 July 2013 from http://www.ncbi.nlm.nih.gov/pubmed/23326148

[3] Taylor R. (1990). Management of constipation. 1. High fibre diets work. British Medical
, 300(6731): 1063-1064. Retrieved 14 July 2013 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1662756/?page=1

[4] Mun J. H. & Jun S. S. (2011). Effects of carbonated water intake on constipation in elderly patients
following a cerebrovascular accident. Journal of Korean Academy of Nursing, 41(2): 269-275.
doi: 10.4040/jkan.2011.41.2.269. Retrieved 14 July 2013 from http://www.ncbi.nlm.nih.gov/pubmed/21551998

[5] Cuomo R. et al. (2002). Effects of carbonated water on functional dyspepsia and constipation.
European Journal of Gastroenterology & Hepatology, 14(9): 991-999. Retrieved 14 July 2013
from http://www.ncbi.nlm.nih.gov/pubmed/12352219

[6] Dugdale III D. C. (2012). Constipation. MedlinePlus. Retrieved 14 July 2013 from

[7] Devanarayana N. M. & Rajindrajith S. (2010). Association between constipation and stressful life
events in a cohort of Sri Lankan children and adolescents. Journal of Tropical Pediatrics, 56(3):
144-148. doi: 10.1093/tropej/fmp077. Retrieved 14 July 2013 from http://www.ncbi.nlm.nih.gov/pubmed/19696192

[8] Lämås K., Graneheim U. H., & Jacobsson C. (2012). Experiences of abdominal massage for
constipation. Journal of Clinical Nursing, 21(5-6): 757-765. doi: 10.1111/j.1365-
2702.2011.03946.x. Retrieved 14 July 2013 from http://www.ncbi.nlm.nih.gov/pubmed/22098585

[9] Chung M. & Choi E. (2011). A comparison between effects of aroma massage and meridian massage
on constipation and stress in women college students. Journal of Korean Academy of Nursing,
41(1): 26-35. doi: 10.4040/jkan.2011.41.1.26. Retrieved 14 July 2013 from http://www.ncbi.nlm.nih.gov/pubmed/21515997

[10] Murakami K. et al. (). Association between dietary fiber, water and magnesium intake and functional
constipation among young Japanese women. European Journal of Clinical Nutrition, 61(5):
616-622. Retrieved 14 July 2013 from http://www.ncbi.nlm.nih.gov/pubmed/17151587

[11] Coffman M. A. (2011). Magnesium deficiency and constipation. LiveStrong. Retrieved 14 July
2013 from http://www.livestrong.com/article/470141-magnesium-deficiency-and-constipation/

★ Yard Plant Fires Up Ancestral Fat-Burning?

Most People Don't Have The Guts To Try This:

Lost Ways Of Survival Video

An amazing discovery in an abandoned house in Austin, Texas: A lost book of amazing survival knowledge, believed to have been long vanished to history, has been found in a dusty drawer in the house which belonged to a guy named Claude Davis.

Remember... back in those days, there was no electricity... no refrigerators... no law enforcement... and certainly no grocery store or supermarkets... Some of these exceptional skills are hundreds of years of old and they were learned the hard way by the early pioneers.

>> Click here to find out about them now

We've lost to history so much survival knowledge that we've become clueless compared to what our great grandfathers did or built on a daily basis to sustain their families.

Neighbors said that for the last couple of years Claude has tried to unearth and learn the forgotten ways of our great-grandparents and claimed to have found a secret of gargantuan proportions. A secret that he is about to reveal together with 3 old teachings that will change everything you think you know about preparedness:

>>> Click Here To Watch His Short Video <<<

I Can't Help Showing This Off:

If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video.

One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique prepping system that changed his life forever.

I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.

Don't just take my word for it... watch his short video and decide for yourself.

>>> Watch His Short Video <<<

The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat

By Mike Westerdal CPT

Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?

This is especially important if you spend a significant amount of time sitting every day (I do, and this really affects me in a big way!)

Working this "hidden survival muscle" that most people are simply not training because no-one ever taught them how will boost your body shape, energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this "hidden" most powerful primal muscle is healthy, we are healthy.


Is it...

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

P.S. Make sure you check out this page to get to know the 10 simple moves that will bring vitality back into your life:

==> Click here to discover which "hidden survival muscle" will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!

Do This 60-Second Dental Trick Before Going to Bed Tonight To Rebuild Your Teeth and Gums And Get Rid of Tooth Decay:

Do you wish you could have perfect, healthy, strong, sparkling teeth?

This amazing new solution to tooth decay doesn't involve putting more toxic fluoride, mercury or other nasties in your body... but rejuvenates your mouth using these all natural ingredients (amazing stuff and makes perfect sense when you see it!)

Watch the video now to learn all about it (click to watch):

natural gum health video

Join Our Email List:

If you enjoyed this page:

No Comments

No comments yet.

RSS feed for comments on this post. TrackBack URI

Leave a comment