6 natural ways to relieve constipation

It can definitely make you realize that even the simpler things in life are not all that easy and it's a sure sign that your guts are giving you the silent treatment! Uncomfortable and even painful at times, constipation is a common occurrence, affecting a significantly large number of people and resulting in a huge number of doctor visits per year.

Malika Singh, a certified Integrative Nutrition Health Coach says, “Lifestyle choice, medication, or lack of fiber in diets are some of the leading causes of constipation, but there are a number of things you can do daily to help you relieve these symptoms. Some natural remedies can also help you out of this spot.”

Here are a few natural remedies that could help you ease your constipation problem:

Other than it being a potent shot of Vitamin C, and boosting immunity. A glass of warm water with 30 ml of Indian gooseberry juice first thing in the morning aids digestion and relieves constipation symptoms.

Yes, you heard that right! These little seeds are a powerhouse, packed with protein, potassium, magnesium, and fiber. Flaxseeds are high in omega-3 fatty acids which can reduce the risk of cardiovascular disease, and fight inflammation, but they also are an excellent source of soluble fiber and can be used to treat and prevent constipation.

Advising on how to use them, Singh says, “To unlock the real essence of these seeds, freshly grind them, and store them in an air-tight bottle in the refrigerator. Add a spoonful of flaxseed to a glass of water, or to your morning yogurt bowls, and feel free to even sprinkle them on your salads. This little spoonful can be a magical remedy, so make sure to add this to your routine.”

Prunes for a good reason! In addition to being high in fiber, prunes contain sorbitol, which is a sugar alcohol that has a laxative effect. Research suggests that prunes may be as effective as psyllium husk, but what's better is that they taste great, are a fantastic substitute for something sweet, and relieve constipation. Store in your fridge a packet of prunes, and reach out for a few twice a day.
However, if you are suffering from IBS you may want to avoid prunes, as sugar alcohols are high FODMAP foods.

Having a tablespoon or two of virgin coconut oil, MCT, or Ghee each day might help lubricate your intestines, which in turn can prevent constipation. MCT oil may be particularly effective, as it contains isolated fatty acids that are more quickly digested, and stimulate gut motility and bowel movements.

This is especially helpful when added to your morning coffee, popularly known as bulletproof coffee. If caffeine ain't your thing, you could mix it into your morning water concoction or salad dressing. Start with taking 1-2 tablespoons of either of the 3 oils and tune into how your body responds to this addition with regards to your bowel movements.

It's no surprise that dietary fiber is not just important but it is key to our digestion process and particularly essential for people who suffer from constant bouts of constipation. Balance out both soluble and insoluble sources of fiber. Soluble fiber soaks up water, which helps keep your stool soft, while insoluble fiber adds bulk to your stool, which helps it move through your digestive system faster.

Soluble fibers are present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables. Insoluble fibers are present in wheat bran, whole grains, and vegetables like spinach, brussels sprouts, and broccoli. Having a diet rich in fiber, and low in processed foods will ensure not just a good healthy gut microbiome, but also facilitate a healthy digestive system.

Adding magnesium to your diet has multiple benefits, right from sleep quality to muscle recovery to even improving digestive health. Oral magnesium supplements function as osmotic laxatives. This means they absorb water into your digestive tract, which helps soften your feces. Eat a diet rich in foods with magnesium or take supplements in consultation with your doctor.

“Consuming these natural ingredients will not only help you with constipation but will also help you maintain good gut health in general. Aside from that, keep yourself hydrated and try these easy natural remedies, to get your day off to a good start,” says Singh.