How to Relieve Constipation Naturally
Consume an Adequate Amount of Healthy Fat
People who consume remarkably little fat in their diet tend to have a problem using the bathroom more frequently than those who get enough fat. Healthy fats such as that found in olive oil, nuts, coconut oil, avocados, olives, fatty fresh-caught fish and flaxseed oil are great healthy fats to add to your diet. These fats not only help keep the digestive system lubricated, but they also fight off obesity, improve cognitive function and increase energy. Aim for a little fat with each meal and stay clear of the fats in processed foods – they will only exacerbate problems in the digestive system.
Eat More Fiber
The benefit of fiber in the diet should never be underplayed. Both insoluble and soluble fiber is necessary for healthy elimination. Insoluble fiber passes through the body virtually unchanged. It provides bulk for stools and makes them easier to pass by keeping the texture smooth. Foods that have a high amount of insoluble fiber include fruits, vegetables, and whole grains. Soluble fiber is found in food such oatmeal, legumes, fruits and green vegetables. This fiber dissolves in water and makes a gel-type substance in the intestines. Soluble fiber slows digestion and allows the body to absorb as many nutrients as possible from food.
Probiotics are living organisms that are found in the digestive tract. They promote health by suppressing the growth of harmful bacteria while improving immune function and protecting the digestive tract. Recent research has noted that several strains of probiotics may be useful in the treatment of constipation. Consuming fermented foods such as kefir, tempeh and sauerkraut are terrific ways to include live bacteria in your diet. Because Westerners eat so many dead, processed foods, most of us have an unhealthy balance of good and bad bacteria in our guts. This leads to a whole host of problems, including constipation.
Cascara comes from the dried bark of Rhamnus purshianus, which is a medicinal shrubby tree that is also poisonous. The tree can be found throughout Europe, western Asia, and in North America along the Pacific coast to northern Idaho. Native American tribes and Spanish and Mexican priests are documented for using the tree bark as a laxative The bark contains cascarosides which encourage the colon muscles to contract. For safety, the bark is dried for a year and then used. Find out the “Sacred Bark” digestion miracle that gets your bowels moving again… pronto!
Black Walnut Bark
Black walnut bark has been used by Asians and some American Indian tribes. When taken internally, it can relieve occasional back-ups and promote healthy elimination.
Slippery Elm Bark
Slippery elm is native to North America and comes from the inside portion of the elm tree. Traditional cultures have long relied on this herb as a digestive aid. Its powerful properties can soothe and heal the digestive tract by creating a film over the mucous membrane.Slippery elm also adds bulk to stools which is necessary for proper elimination.
The fruit and the leaves of this flowering plant from the legume family are used to make a gentle and natural laxative. It is used to encourage smooth elimination and also to clear the bowels before tests such as a colonoscopy. Senna works by encouraging the muscles in the colon to contract which gently pushes out fecal buildup and promotes healthy elimination.
Also known as Scutellaria baicalensis root extract, skullcap is a flowering herb found in Europe, Asia, America, and Canada. This plant has properties that soothe the digestive tract.
The oil extracted from peppermint leaves helps reduce occasional bloating, gas and stomach pain. Peppermint can calm an irritated digestive tract and promote relaxation.
Dr. Linus Pauling was awarded a Nobel Prize for his research on vitamin C. Pauling also says that he takes vitamin C as a safe and effective remedy for sluggish elimination. Not only will vitamin C help with your back-up but it also provides rich and necessary antioxidants that fight free radicals.
An adequate amount of potassium is necessary in order for the colon walls to contract. If the walls are weak, it is difficult for fecal matter to move and easy to get backed-up. Potassium creates an alkaline environment which protects cell walls, improves cellular function and the proper elimination of toxins.