Constipation: Causes, Symptoms & Natural Remedies
Updated Apr. 08th, 2024
Constipation is not a disease in itself but it is a symptom of another problem. It is defined as difficulty in passing stool or the infrequent passage of stool. The resulting stool may cause pain and bleeding as it passes, because it is so hard and dry. Constipation is very unhealthy because it impedes the ability of your body to release toxins. Most cases of constipation can be improved with lifestyle and diet changes. If those changes do not seem to help then a further investigation should be performed to rule out more serious pathology.
Natural and conventional treatment of constipation involves the use of laxatives. Just because a laxative is natural does not mean that you cannot become dependant on it.
Bulk forming agents increase the bulk and water content of stool. They are the only laxatives that are safe to use every day. Psyllium, bran, flaxseeds, apple pectin and chicory root are examples of natural bulk formers.
Stool softeners soften fecal matter so that it passes more easily. Pharmaceutical stool softeners, like mineral oil and docusate sodium, should not be taken daily because they can decrease vitamin absorption, alter drug concentrations and cause liver damage. Natural stool softeners are cold pressed oils. They also provide essential fatty acids for the health of the intestinal cells.
Osmotic agents pull more water into the intestine to stimulate bowel movements. They can cause dependency with repeated use. Examples are magnesium, milk of magnesia, Epsom salts and sorbitol. Stimulant laxatives irritate the intestine to cause a bowel movement. They can cause damage and dependency with repeated usage. Natural and pharmaceutical examples are bisacodyl, senna, cascara sagrada and castor oil.
Lifestyle changes to help with constipation include regular exercise and stress reduction. Never suppress the urge to defecate. Do not strain to pass stool because it can contribute to hemorrhoid formation.
Minimize straining by ensuring that your thighs are parallel to the floor when sitting on the toilet. Use a footstool if necessary.
Tackling the emotional aspects of constipation should also be undertaken. It can sometimes reflect the inability to “let go” of certain things that have happened in a person’s life. Sometimes this emotional connection can even go back to trauma in childhood. Abdominal massage and hydrotherapy can be helpful to regulate bowel movements.
Some ways you can ease the symptoms of and prevent and treat constipation are: take a close look at your diet and try to identify irritating substances, drink 8-10 8oz glasses of water per day, try a cleanse specifically made for the colon which can clean the colon of any build-up and improve its functioning, get enough fibre by eating a high-fibre and low-fat diet, stimulate the digestive tract in the morning with a glass of warm water and lemon and be sure to consume vegetables, figs, prunes, whole grains and fresh fruits with skins. Some foods to avoid include, spicy food, salt, coffee, processed food, dairy, fats and alcohol.
My daughter struggled with constipation for a long time. What helped her was drinking more water, being more active, magnesium glycinate. I also took her for reflexology and that actually worked right away! She started passing gas then had a bowel movement. She showed me where to rub on the bottoms of her feet to help with the constipation. I also would rub her stomach with fennel essential oil mixed with coconut oil. Dairy seems to make the constipation worse.
Hello Raquel,
Thank you for sharing what's worked well for her. Magnesium is very supportive for intestinal health and constipation and a topical rub like you mentioned with massage is great for indigestion. Dairy is a major culprit when it comes to digestive issues, check out our article to learn more on that health concern here:
https://www.nationalnutrition.ca/articles/health-concerns/lactose-intolerance/
Have a healthy day!
I suffer from constipation and what has helped me is a glass of salted warm water first thing in the morning, but if things are really bad, then a few prunes will do the trick. Wheat bran is excellent for constipation.
Hello ALK,
Thank you for sharing your remedies. Aloe juice and probiotics are also beneficial for this health concern too.
Stay well!
I found that one of the biggest things that has helped me with constapation is water. Drinking enough water helps a ton with the waste being able to actually lubricate and make its way out. In addition to that making sure we are always walking or moving helps stimulate the digestive tract.
Hello Paul,
Indeed, water and being hydrated will help with this health concern; however if it's a bigger issue, then some supplements may help to get things moving as well as repair the gut lining and healthy bacteria balance. If you'd like to learn about digestive, we have an article on that as well:
https://www.nationalnutrition.ca/articles/health-concerns/digestive-health/
Stay healthy & well!
Great article! Constipation is a common struggle. While I have fortunately been constipation-free these last 6 months, I wanted to take a read for insight on how to remain regular. This article was helpful and the table a great added component!
Hello Rachel,
Thank you for your comment! Indeed, with many Western cultures consuming a diet low in fibre, this is an issue for many people. Your digestive system is an essential and large process in the body that needs to function optimally for overall health. These are great tips to help prevent and have on hand when needed. Chia seeds are an excellent source of fibre and when soaked or put in water to drink, they create a jelly outer shell which really helps keep things moving. Our favourites are here:
https://www.nationalnutrition.ca/organic-traditions-organic-chia-seeds-dark-454g-227g-free.html
Stay healthy & well!
Constipation is such a chronic problem for so many... Lots of good recommendations in this article as there doesn't seem to be a one cure all for everyone as every body is different, therefore responds differently to supplements/diet/treatments.
Hello Judy,
Indeed, due to many consuming a low fibre diet, constipation is an issue for many. We are glad you found this article helpful and if you'd like to learn more about each individual supplement suggested to see which would benefit you, check out our supplement articles here: https://www.nationalnutrition.ca/articles/supplements/
Have a healthy day
Thank you for this information about constipation. I've learned about tonic and atomic constipation. My father suffered constipation because of his old age and he stopped drinking a lot of water. But some of the things mentioned in the video helps him like psyllium that can mix to his drinks and try the squatting position when going to the toilet. Thanks a lot and more power
Hello Belinda,
We are glad you found this article helpful and can attest to some of the supplement suggestions. If you'd like to learn more about these suggestions and what else they can support, check out our supplement article page as well: https://www.nationalnutrition.ca/articles/supplements/
Have a healthy day