Constipation can put a damper in…everything. You go about your day, but in the back of your mind…all you can think about is how uncomfortable you feel….Until now.
I don’t run away from poop talk.
As a Nutritional Therapist, poop is one of those “things of life” I talk about with people like the weather or the Yankees.
And one topics in particular often discussed is constipation.
Constipation…sucks.
Like a baby with bloating and gas post-feeding, constipation can put a big frown on your face, as you walk around bloated, uncomfortable, feeling like you ‘have to go’ but just can’t all day long.
Constipation is triggered by a variety of things.
For instance, it seems like EVERY TIME I travel—be it airplane or by car—I get a little backed up.
Blame it on lack of routine; my knack to not drink my regular amount of water; new foods; new environments; and simply not taking my sweet morning time as usual…constipation tends to get the best of me.
Other times, I find when I eat too close to bedtime at night, the next day is not so pretty—once more backed up pipes.
Additional triggers may include:
You get constipated because you don’t produce enough digestive enzymes.
You have a yeast, fungus or Candida (bacterial_ overgrowth.
You have SIBO (Small intestinal bacterial overgrowth) and are not breaking down your carbohydrates in particular
You don’t drink enough water throughout the day/the day before
You ate too much fiber or not enough
You use sleeping pills, prescription medications or anti-biotics
You don’t take the time to go
You don’t sit in the proper poop position
You are inactive or overactive (high cortisol from overactivity can promote stress to the body and shut down your poop cycle)
You have a parasite
You ate foods that didn’t agree with your system (dairy, gluten, sugar, eggs, nuts, or any other foods you may be sensitive too)
No matter the cause, whenever constipation strikes, the only thing really on your mind is wanting it to be GONE.
POOF! No more.
If you find yourself in this situation, here are some tried and true natural home-remedies to relieve your constipation and hack your digestion to things moving and grooving again:
Note: It is not advised you use all of these! It’s all about finding which one or two work for you. Remember, as with most things, toooooo much of a good thing is not always such a good thing.
Eat This. Not that. It probably is a no-brainer to you, but I have to say it since food is medicine first and foremost: Focus on making your meals veggie-base (both leafy greens and starchy root veggies), with enough protein for you and good fats like coconut oil, butter, ghee, avocado and olive oil. Eliminate common food allergens from your diet, linked with stopping you up, including: wheat, corn, dairy, sugar, and for many: eggs and nuts. Ensure you get enough dietary fiber through veggies with every meal, sweet potatoes and 1-2 servings of fresh fruit per day (particularly berries, plums, pears, apricots and apples). Drink half your bodyweight in ounces per day. Ok…phew…I said it all there…now for some home-remedies for relieving constipation when your diet has been addressed:
Lemon Water. Cut a lemon in half and squeeze the juice in 8-16 oz. of water. The citric acid acts as a stimulant for your digestive system, and helps flush toxins and undigested material out that may have built up along the walls of the colon. Additionally, mixing the juice with water not only lessens the intensity of the lemon flavor, but helps get you the fluids you need to get everything moving normally again.
Baking Soda + Lemon Juice. Something a little bit stronger to enhance your lemon water experiment: baking soda. Measure out a heaping teaspoon of baking soda and the juice of half a lemon into 8-16 ounces of water, then drink. Baking soda absorbs and neutralizes acid in the stomach, additionally relieving heartburn, gas and indigestion. And since it is a salt, it is able to draw fluids into your digestive tract and increase intestinal peristalsis (small contractions of your gastrointestinal muscles that assist with movement of food higher up your intestinal tract, on down as poop in the lower regions of your intestinal tract). This, coupled with lemon juice (a well-known digestive aid) helps fire up digestive enzyme activity, hydrochloric acid production (necessary for digestion in your stomach), and bile production (waste).
Magnesium. Magnesium is a natural laxative. Reach for magnesium oil or Natural Calm (a powder you dissolve in water; the Raspberry Lemon tastes great too!) Take a small dose (about ¼ tsp) before bed and slowly increase your dose by 1/4 tsp. until bowel tolerance is reached (typically produces a bowel movement the next day). *Here’s a little tutorial on magnesium oil.
Kombucha. Tea stimulates “digestive chi” or metabolism. Kombucha just so happens to be one of the strongest teas for its fermented, probiotic properties (good gut bacteria to destroy bad gut bacteria). It can be easy to overdose though! You don’t need the whole bottle-just 2-4 ounces a couple times per day.
Sauerkraut. Similar to kombucha, this fermented food does wonders for your digestive health. After all, healthy gut flora is vital to keep our digestive system working properly. Eating foods to keep the good bacteria in your body plentiful will help prevent constipation, and lessen its severity when it does occur. Eat 2-4 TBSP with meals for constipation relief and gut health.
Smooth Move Tea (Traditional Medicinals Organic Smooth Move Herbal Tea 2-pack 32 Count 1.13 OZ
) . A natural laxative of herbs, designed to make you ‘go’ within 6-8 hours. Drink one cup in the evenings—ensuring you drink plenty of water around your consumption as well.
Ginger Tea. (Yogi Tea Lemon Ginger Organic Caffeine Free – 16 Tea Bags, Pack of 2 (image may vary)
) You can use ginger in many ways (fresh, raw, cooked, dried, crystallized, candied, powdered, pickled and ground). However ginger tea is often the most preferred form due to its convenience and soothing ease. It acts as intestinal spasmolytic, helping relax and soothe the intestinal lining, which in turn enhances digestion and bowel regulation. Ginger also contains dietary fiber that is easily dissolved in water and turns into gel during the digestion process, thus resulting in softened stools. This process promotes the easy passage of stool through colon.
Olive Oil. Olive oil contains monounsaturated fats that increase the speed of bowel evacuation. A standard approach to using olive oil for constipation is to consume it twice daily—once first thing in the morning on an empty stomach and once an hour before bed—swallow 1 tablespoon of pure, raw, extra virgin olive oil.To improve flavor, mix 1 tablespoon pure, raw extra virgin olive oil with 1 teaspoon lemon juice and swallow it, or bite into a slice of lemon following your swallow of olive oil.
Coconut Oil. Coconut oil is known for its ability to move things along smoothly and swiftly…It eases the ‘poop chute’ thanks to its abundant amount of medium-chain fatty acids (MCFAs), which are a secret for constipation relief (MCFAs provide quick energy for your intestinal cells that boost their metabolism and hence, stimulate your bowel movements. MCFAs help to soften your stool too). Start slowly, take 1-2 tsp. (melted): May consume straight by the spoon or place in warm water or tea. Gradually increase dose until constipation-relief is achieved. A way to start: take 1/2 tablespoon in the morning and 1/2 tablespoon at dinner (simply added to your meals) and see how it goes.
Deep Squat (ass to grass). Excellent for relieving constipation and for improving digestion. Hold the positoin for 3-5 deep, relaxed inhales and exhales (Don’t rush and do not do shallow chest breathing). Squat down with your feet about 1-2 feet apart, and slightly duck-footed (pointing outwards). Your heels should be on the floor and you can place a folded towel under your heels if you can’t get your heels down. Next separate your thighs so that they are slightly wider than your body, and then lean forward between your thighs. Then, put your elbows on the inside of your knees with your palms together (in a “prayer” position) and gently push against your knees.
Squatty Potty. On the topic of squatting, you have to try a squatty potty. The better angle for pooping decreases straining, and makes pooping easier and more comfortable. Sounds silly but it’s all about the angle.
Move it. Sometimes all your bowels need are a little jostling. If it’s day time, don’t sit still and crouch in pain. Get up and walk, lightly jog or just stay active. If your home, bounce up and down (on a mini trampoline or mimicking the movement); do 50-100 jumping jacks or jump roping.
How’s that for starting your week off on the right foot?