Constipation

Most of us know that constipation results when waste material moves too slowly through the large intestine. But there are many reasons that could cause this bloated, uncomfortable feeling. Not enough fiber or water, lack of exercise, side effects of medications, a poor diet, processed foods and not enough fruits and vegetables. 

Symptoms of constipation would be fewer than normal bowel movements. Stool that is hard, dry, painful to pass. Sometimes occurring with pain in the abdomen and excessive need to strain on the toilet. There can also be bloating and increased gas.

Conventional Medical Treatment

Doctors typically recommend dietary changes such as increased fiber and water along with exercise. If relief is not obtained, get advice from your pharmacist or doctor for over the counter laxatives. They may also recommend an office visit for any appropriate testing. Most natural remedies work beautifully for simple constipation.

Natural Remedies for Constipation Relief

1. Magnesium – Sometimes a simple remedy is to include more magnesium in your diet. Our overworked farm soil today is frequently mineral deficient, especially in magnesium which results in decreased magnesium in fruits and vegetables. Magnesium relaxes the colon muscle, with a benefit of relaxing muscle tension/cramps/twitches in the body. Magnesium is also known to calm the nerves. Magnesium usually comes in 250 mg tablet. Everyone is different with how much to take.

Most people start with 1 tablet in the morning and 1 tablet in the evening.  Gradually increase as needed. It has been reported that relief for some may take up to 6 per day.  With time, you will need less. But there are cases where a person has a medication or poor diet that makes it necessary to stay on this for an extended period of time.  

2. Aloe Vera Juice -If the stool is dry and hard to pass, Aloe Vera juice is a wonderful stool softener. Again, everyone is different, but a general starting point is 1/2 cup morning and night. Start with a lower amount if you have a sensitive colon. I gave this link because I Iike and have used this brand. However, check your local Walmart if you have one nearby, they sell the one gallon for 1/4 of the Amazon price. Adding a powdered fiber such as Garden of Life Raw Organic Fiber or a Psyllium Hulls Combo to 1/2 cup of Aloe juice and 1/2 cup water or juice, can result in healthfully emptying the bowels once or twice daily. You can certainly purchase Metamucil or an off brand at your local superstore or pharmacy. These often contain preservatives and food colorings, so make sure you read your labels.

3. Psyllium Hulls – a powdered fiber that swells and produces bulk. Make sure to take with plenty of water. For adults and children over 12, typical dose is 1-3 teaspoons in 8 ounces of liquid. Start low and see how it affects you. Make sure to drink plenty of water during the day as well. As an added benefit, studies with psyllium have shown significant improvements in blood glucose and lipid values. Psyllium has been shown to be superior to over the counter Dulcolax, for softening stools and increasing stool water content, and a greater overall laxative effect in chronic constipation. [2]

4. Cascara – also known as cascara sagrada. It is a botanical stimulant laxative for short term use, typically 1-2 weeks. Longer than that and it can decrease potassium levels in the body.  Cascara works by increasing peristalsis, or muscle contractions, of the large intestine. Usual dosing is 2 capsules at bedtime. Lower Bowel Stimulator is a nice combo that contains cascara. It not only is a gentle laxative, it contains herbs for digestive health, encouraging the regular flow of bile and secretions while decreasing issues with gas and bloating. The bottle recommends 4 tablets as a serving. Again I will state, everyone is different. Know your own body. I know people who only need one and others who take the 4 tablets twice a day!

5. Probiotics – these are live microorganisms that beneficially affect the balance of intestinal microflora. Fermented foods such as yogurt and sauerkraut contain live microbes and have been consumed for centuries as diet staples for a healthy colon. Consume these regularly or try a probiotic capsule for gut health. [3] If you choose to purchase a probiotic online, be sure to look for a “shelf stable” brand. Otherwise you can buy at your local natural foods store in the refrigerator section.

6. Dietary changes – of course do not forget the importance of high fiber foods such as prunes, legumes (beans), green leafy vegetables. Warm liquids in the morning tend to stimulate digestion. Try a little warm water with lemon, coffee in moderation, or even some broth.

7. Exercise – realize the power of exercise. Get the body moving, even if it is just a brisk walk. Physical activity increases muscle activity in your intestines. 

Constipation can usually be managed at home. In some situations, it is wise to consult with your healthcare provider.

Such as:

If your constipation becomes severe or is continuing over 2 weeks

If you develop hemorrhoids, have blood in the stool, or an enlarged abdomen

If it occurs alternating with diarrhea

Any other concerning symptoms

Speak with your healthcare provider if diet, lifestyle and home treatments are not effective. Your doctor may prescribe medications or further testing.

Sources:

https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know

Alternative Medicine: A Definitive Guide/Constipation/ medical editor, Leon Chaitow, ND, DO, 1997

PDR for Herbal Medicines/Cascara Sagrada/scientific editor, Christof Jaenicke, MD, 4th edition, 2007

Cohen KB. Laxative update: concepts in patient care. AM Druggist; April 73-84.1992

https://www.webmd.com/digestive-disorders/laxatives-for-constipation-using-them-safely#1