How to Naturally Reduce Constipation
Struggling with constipation is no joke, that’s why I’ve put together this blog so you can learn about some of the common causes of constipation. By the end of this blog post, you’ll walk away with some actionable steps you can take in order to get the relief you’ve been looking for.
Disclosure: this post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links.
In this blog post you will learn:
What actually is considered being constipated
Common causes of constipation
How you can address constipation at home
How a naturopathic doctor works with constipation
What does being constipated actually mean?
If you ask someone in the conventional medical world, they may say that constipation is generally defined as less then 3 poops per week. They’re not wrong, but realistically, if you are not going to the bathroom daily, then you are constipated. Warning, we are going to be talking a lot about poop in the next few paragraphs! When constipated, your poop is usually hard, dry, lumpy…They can be difficult to pass too, you may even be experiencing some hemorrhoids. And the worst is when you feel like you can’t go anymore, but the tank still feels full, if you know what I mean.
What should a regular bowel movement feel like?
A regular poop should come out with ease. There should be no straining and you should leave the john feeling as though the trip was complete.
Have you ever seen a Bristol stool chart? This chart on the right gives us an idea of how your digestive system is functioning. A normal poop should be at 3 or 4, and anything lower can indicate constipation.
Having a healthy bowel movement daily is essential for your health. Your body uses poop to help get rid of waste, including some toxins that your liver processed, cholesterol, and excess hormones, like estrogen. Your poop is also getting rid of all the food stuff your body couldn’t absorb (like fiber).
Why am I not going every day?
Women tend to lean more on the constipated side compared to men. What’s different in women compared to men? Women tend to have a slower digestive tract, meaning that the transit time of food is slower. This is usually attributed to hormones and slower metabolism. So basically, women have to work a bit harder at keeping up with regular poops. And on top of it, somehow it’s been normalized in our society that women don’t poop and we need to keep it quiet. This is something I’ll go into more detail below, but basically women have been taught to ignore the “call of nature” and this has impact on how the digestive system functions.
Some of the causes of constipation include: lack of hydration, lack of fiber, a lack of bitter food, depression, lack of physical activity, postponing your poop. There can also be medical causes such as hypothyroidism, which slows down the metabolism and can slow the transit of your digestive tract. Overusing laxatives can cause a “rebound effect.” This means your body gets used to the laxative and it no longer works for your constipation anymore. Other medications that can impact constipation include anti-inflammatories (NSAIDs like Advil, or Aleve) and opioids.
A common symptom of irritable bowel syndrome is constipation. Many people diagnosed with IBS have been told that there really is nothing else to do other than take a laxative and eat a specific diet, but this is far from the truth. There is so much to be done! Often times, some of the things I am about to talk you through can be done for IBS as well. But keep in mind, there may be a further root cause, so if these things don’t work for you, then you will want to investigate the cause further with a qualified practitioner. And make sure you check in with your doctor before making any changes, adding in any supplements, or discontinuing medications.
Is there something else going on?
You want to make sure that your constipation isn’t the cause of something more serious. If you are experiencing constipation and notice that your stools are grey, yellow, black or red in color, with no other cause (food like licorice, beets, or leafy greens can turn the color of your poop). If your poop comes out looking like a pencil, this is something you will want to talk to your doctor about as well. Usually when our stool is really thin, this means there is something in the way, making the poop thinner. You should also consult your doctor if you have new or worsening stomach pain with or without bowel movements.
What happens if you don’t fix constipation?
Struggling with constipation can leave you more prone to anxiety and depression due to the alteration of gut bacteria (dysbiosis). Dysbiosis will also increase your risk for diabetes, obesity, and cardiovascular disease.
When you are constipated, your body isn’t detoxing properly. Your liver breaks down toxins, hormones, medications (detox). Then your body needs to get rid of those byproducts somehow. Enter in poop. Your colon is the dumping ground for much of what the liver does. If you aren’t getting that stuff out, you’re leaving those toxins in your colon for it to be re-absorbed into the body, bringing back in stuff that your body was trying to get rid of.
Hormones and constipation
Did you know that your liver is one of the organs responsible for detoxication? Your liver helps to detox all the toxins your body comes into contact every day, but also helps to detox you from excess hormones. Your liver processes these chemicals and then essentially, dumps them into your intestines to be excreted through your poop. Always feeling constipated will cause this process not to work properly. Why? These toxins spend more time in your intestines where things are still getting absorbed and chances are if these waste products are there for a while, they can get reabsorbed. Estrogen is one of those things that can get reabsorbed. There is often a connection with constipation and estrogen dominance (symptoms of high estrogen).
How to naturally become un-constipated:
Don’t postpone the poop
Like I said above, as women we have been silenced of our bathroom habits. We are not supposed to talk about our poop or lack of there. We need to change that. Pooping is a normal process and when nature calls, you need to answer! Holding your poop in at times that aren’t “convenient” for you to poop can suppress the reflex your body has to stimulate pooping.
Water intake
Water helps to hydrate the poop, allowing the poop to move through your digestive tract easier. Drinking less than adequate amounts of water results in hard, lumpy poop that tends to be less frequent occurring. Drinking enough water is important for overall health, but also health of your digestive system. Make sure you are drinking around half your body weight in ounces. And make sure you are using your judgement, are you exercising? Are you outside on a hot day? These are some things to keep in mind about staying hydrated.
Fiber intake
I am starting to think fiber is the keystone to life and one crazy thing is, American’s do not get enough fiber. According to Harvard Health, Americans eat about 10-15g of fiber per day. The USDA recommends women up to age 50 should eat at least 25g per day.
The reason for this lack of fiber is because the western diet largely consists of processed and packaged foods that have been stripped of the fiber. Fiber comes from whole foods like fruits, vegetables, and whole grains.
Did you know that in hypertension, type 2 diabetes, high cholesterol, irritable bowel syndrome, and atherosclerosis is often associated with a lack of fiber in the diet? There are many more that can be added to the list, but these are some common examples.
Fiber helps us feel fuller, decreases the glycemic response from food, lowers cholesterol, feeds the bacteria in your gut, helps support the mucus barrier in your intestines, and so much more. But why is fiber so important for healthy poops?
There are two types of fiber, insoluble and soluble fiber with the big difference being the ability to absorb water. Fiber isn’t naturally digested by humans, so usually it’s just adding bulk to your poop to help it move through your intestines. Fiber also increases the frequency of using the bathroom, and soluble fiber provides some “slipperiness” because it absorbs water, making it easier to pass.
One of my favorite ways to get in more fiber is through chia seeds. You can try the famous “Internal Shower” or you can try some chia seed pudding.
Chia Seed Pudding recipe:
2tbs of chia seeds
1/4 cup of milk of choice
1tbs of sweetener like honey or maple syrup
Directions: mix together all ingredients and let sit for at least 15 mins or over night. Top with some fruit and granola and enjoy!
Food promoting constipation
Packaged and processed food have been stripped of the fiber! So what that means is the fiber has been taken out, giving you no poop support. Food like white breads, white rice, pastas all have low fiber. The fibrous part of the grain has been stripped and their counterparts like multigrain bread, brown rice and wild rice all have a higher fiber content. Try to be more mindful with these decisions and try to incorporate whole grains instead of the less fibrous options.
Eating more warming foods can be beneficial for constipation because having a diet rich in food like salads or smoothies can be cooling, slowing the digestive tract. Try eating more cooked foods and warming food like carrots, winter squash, peppers, sweet potatoes and more.
Herbs & Natural Supplements
Magnesium has been a mineral that has been coined as a go-to for constipation. Magnesium oxide or citrate is a great option for constipation because it helps to loosen stool, making it easier for your body to let that shit out.
Probiotics can be helpful with constipation, but it can be like a shot in the dark if you don’t know what’s in balance and what isn’t. If you’re interested in taking a look at your gut microbiome and diving deep into your gut health, I offer 1 on 1 consultations and comprehensive stool testing to optimize your gut health. Schedule a visit here.
Having a balance of bacteria in your gut is important. If you have lower strains of specific bacteria, like Lactobacillus acidophilus or Bifidobacterium bifidum, this can increase the time it takes for you to have a poop. It’s helpful to know which bacteria is at the root of the problem, so you can supplement the proper probiotics.
Ginger as a spice and herb can be great for constipation because it’s a prokinetic, which means it increases the strength of the muscle contractions in the digestive tract and the frequency, speeding the movement up. Ginger is also a bitter herb, which helps stimulate the release of the juices needed to break down your food. When your food breaks down properly, you’re less likely to have stomach discomfort, bloating, and constipation.
Yoga poses
Yoga and exercise can bring extra blood flow to the stomach. This is important because the cells in your digestive tract need oxygen and nutrients to function properly. When these cells get what they need, they can keep things moving. Certain yoga poses where you are twisting the spine can give your digestive organs a little massage, bringing extra blood flow and nutrients. Try some yoga poses like half spinal twist, supine spinal twist, or crescent lung twist. Other poses like leg up the wall, child’s pose, or wind-relieving pose can be helpful as well.
Another thing to try is a squatty potty. Have you ever heard of that before? A squatty potty is a stool that goes at the base of your toilet and when you go to poop, you put your feet on it. This allows the relaxation of your pelvic floor, making it easier for poop to come out of the rectum. Often times when experiencing constipation and feel like we can’t get everything out, there is a chance your pelvic floor is a little tight and needs some loosening. The position a squatty potty puts you in is also how our ancestors evolved to go to the bathroom. Squatting out in nature, pooping in a hole.
Castor Oil Packs
I LOVE castor oil packs. Castor oil is derived from the castor bean and has so many different uses. (these uses are seen when using externally, it's advised not to take castor oil internally). Castor oil is anti-inflammatory, supports the immune system, and decreases swelling. A great use for castor oil packs are for hormonal imbalances and constipation. This is because castor oil stimulates the liver for detoxification and then helps get the muscles for your digestive tract moving, helping with constipation.
Interested in trying out a castor oil pack? Try my favorite, Queen of Thrones castor oil pack.
What does the nervous system have to do with the digestive system?
The nervous system is closely connected to the digestive tract.
Your nervous system is made up of two parts, your sympathetic nervous system (fight or flight, SNS) and parasympathetic nervous system (rest and digest, PNS). Your sympathetic nervous system is most active in times of stress and is responsible for increasing your heart rate, breathing rate. The SNS also takes blood away from your skin and internal organs (like your digestive tract) to bring nutrients and oxygen to your heart, muscles, and brain.
Your PNS is responsible for relaxation. This is important for digestion because now all the blood that was being taken away from your internal organs can be brought to these areas and pick up nutrients and supply oxygen to all the cells in these areas.
In a parasympathetic state (PNS) your body will be able to perform digestive functions like contraction in the digestive tract while we're trying to digest food and relaxation of the sphincters (doors between organs) throughout the GI tract.
Check in with your nervous system
Before you eat, I suggest you check in with your nervous system. How do you do that? You can ask yourself a few questions:
Do you feel stressed, anxious, angry?
Are you distracted while you are trying to eat?
Do you feel like your breathing or heart rate is fast?
If you answered yes to any of these, chances are you are not eating your meal in a parasympathetic state. Let’s fix that!
Try these tips:
Experiment with about 3-5 minutes of mindful breathing or meditation before eating
Gargle with water before eating (this stimulates your vagus nerve, a parasympathetic nerve!)
Turn off all distractions (TV, phone, etc.)
Check in with your senses before and while eating. Enjoy the colors, flavors, smells, and textures of your food
Schedule regular mealtimes and try not to skip meals
It’s important to look for the root cause and if you are still having trouble with going to the bathroom, I would try to find a provider who can help you investigate what is going on. In my practice, I work with women daily to help them heal their digestion, conquer bloating, and feel like the amazing girly they are. Want that to be you? Tap this link to schedule your first visit with me! Let’s get you started on the path to better gut health!
