The Guide to Natural Constipation Relief

[Guest Nicole]

What's Normal?

Constipation can happen to anyone, but what’s defined as constipation can vary from person to person. Having a bowel movement anywhere from three times a day to three times a week is considered normal. If you go three times a day, not going for two days might qualify as constipation. On the other hand, if you go every few days, constipation might be more like a week.

Diet

What you eat makes a big difference to how well your bowels move. Fiber is the big gun when it comes to keeping you regular. Try increasing the fruits, vegetables, and whole grains in your diet if constipation seems to be an issue that keeps coming up.

Hydration

Even if you’re eating a high-fiber diet, you may be dehydrated. While your body absorbs most of the water that you take in, it uses some to keep things running smoothly in your digestive tract. Having too little water means less is available to soften your stool. If you’re constipated, try adding an extra glass or two of water per day.

Exercise

Exercise helps get your bowels going by physically moving things around, as sometimes your intestines just need a kick-start to get them pushing. The exercise doesn’t have to be extended or intense. Even just going for a daily 20- to 30-minute walk can help.

Caffeine

Caffeine is well known to stimulate bowel activity. While the mechanism is still unclear, the effect is similar to eating a meal (which can help stimulate bowel movements) and the effect comes within a few minutes of consuming. Coffee and tea are both great options, but anything with caffeine will work.

Tea

Vegetable-based teas have a high fiber content that can help relieve some symptoms of constipation. These vegetable teas can't make you go though, so make sure to supplement with a balanced diet for the best results. Additionally, senna leaf tea is an FDA approved laxative because its ingredients flush water through the intenstines and create contractions to help your waste move through easier. However, don't use this tea too much because your bowels can become dependent on it. 

Get on a Schedule

It might sound strange, but your bowels work on a schedule along with the rest of your body. Having a bathroom schedule can help keep your bowel movements regular because your body knows that it’s “time to go” around the same time every day. That time can be any time, it should just be consistent.

Fix the Angle

Sometimes the angle of your thighs with the floor when you’re using the toilet can make it hard for your stools to get out. That’s because the last part of your large intestine is kinked, which normally helps you to hang on if a bathroom isn’t nearby. But if you don’t get your knees high enough when you’re trying to go, that kink can remain while you’re on the toilet, making it harder for stool to pass. Try putting a few magazines under each foot to bring your thighs closer and fix the angle.

Time for Medications

Sometimes, the natural fixes just aren’t enough. It’s fine to try lifestyle changes for a few days, but you shouldn’t go too long before trying something stronger. If you’ve been trying lifestyle changes for a few days and nothing seems to be happening, it’s probably a good idea to try an over-the-counter medication.

When to See a Doctor

If you’ve tried lifestyle changes and a medication or two without success, you should see a doctor. Doctors can prescribe more powerful medications for a onetime use to get things moving again. Don’t wait too long if nothing’s working. Being constipated for long periods of time can cause intestinal issues. If you keep having episodes of constipation in spite of changing your habits and taking medications, you should also see a doctor to find out if there are other possible causes for your constipation.

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