Final Up to date on January 5, 2026 by Carrie Korem, FNTP
Constipation is one thing I see on a regular basis in my observe. It may be uncomfortable, irritating, and even painful. The excellent news is there are lots of pure methods to assist constipation by supporting your digestion as a substitute of forcing your physique to maneuver sooner.
Let’s stroll by what constipation is, why it occurs, and easy steps you can begin immediately.
What Is Constipation?
Constipation is a standard digestive difficulty. It’s often outlined as rare bowel actions, arduous stools, or the sensation that you just can not absolutely empty your bowels.
In case you are skipping days, straining, or feeling bloated and backed up, your physique is asking for help.
What Is the Explanation for Constipation?
Constipation hardly ever occurs for only one cause. In my expertise, it’s often a mix of issues.
Some frequent causes of constipation embrace:
Stress
Low abdomen acid
Low digestive enzymes
Dehydration
Lack of sleep
Weight loss plan
When digestion slows down anyplace alongside the digestive tract, stool can turn into dry, arduous, and tough to go.
Pure Constipation Treatments
These are a few of my favourite pure methods to assist constipation by working together with your physique, not towards it.
1. Drink Extra Water
Hydration is likely one of the most vital items of wholesome digestion. Water helps soften stool and retains waste transferring by the colon.
A very good rule of thumb is to drink half your physique weight in ounces of water every day. For instance, in the event you weigh 150 kilos, intention for about 75 ounces of water every day.
I additionally like so as to add a small pinch of unrefined sea salt to my water. This helps enhance mineral consumption and helps correct hydration on the mobile stage.
2. Sluggish Down When You Eat Your Meals
This step is straightforward however highly effective.
Once we eat too quick, when standing up, when working, driving, or on electronics, abdomen acid and digestive enzyme manufacturing drops. Each are wanted to correctly break down meals.
Earlier than meals, attempt taking a number of deep breaths or saying a brief prayer. Then eat slowly, chew effectively, and keep current together with your meals. This one change alone could make a giant distinction.
3. Scale back Stress
Stress has a direct impression on digestion.
When the physique is pressured, blood is diverted away from the digestive organs. Abdomen acid manufacturing slows. Mucus manufacturing within the intestines slows as effectively.
Brief bursts of stress aren’t an issue. Power stress is.
Long run stress is linked to IBS, leaky intestine, and ongoing digestive points together with constipation.
Every day stress help would possibly embrace respiratory workout routines, journaling, studying, or quiet time. Managing stress constantly helps forestall digestive issues earlier than they begin and is a good way to pure method to assist constipation.
4. Deep Respiratory
Typically constipation occurs just because the physique is caught in struggle or flight.
A fast technique to shift into relaxation and digest is that this respiratory train:
Take two brief breaths in by your nostril.
Then take one lengthy breath out by your mouth.
Repeat this 5 occasions.
This easy train can calm the nervous system and, in some instances, assist stimulate a bowel motion.
5. Take HCL and Digestive Enzymes at Every Meal
One of the vital frequent causes I see constipation is low abdomen acid and low enzymes, usually attributable to stress.
If meals isn’t damaged down correctly within the abdomen, digestion slows down additional alongside the tract and constipation can happen.
A complement like Zypan, which incorporates each HCL and digestive enzymes, may be very useful. Many individuals do effectively taking two to 3 capsules with meals.
6. Get Sufficient Sleep
Sleep and digestion are carefully related.
Research present that poor sleep high quality, insomnia, and brief sleep length are linked to the next danger of constipation.
In case your physique is continually drained and pressured, digestion slows. Prioritizing sleep helps transfer the physique out of struggle or flight and again into relaxation and digest.
7. Strolling
Motion issues.
A scarcity of bodily exercise can gradual bowel motility. Light motion like strolling helps stimulate the intestines and helps common bowel actions.
Even a brief every day stroll could make a distinction.
8. Eat Probiotic Wealthy Meals
Fermented meals assist diversify intestine micro organism and help digestion.
Some good choices embrace sauerkraut, fermented greens, kombucha, kefir, and yogurt.
I encourage purchasers to get probiotics from entire meals every time doable. Only one tablespoon of sauerkraut can comprise hundreds of thousands to billions of useful micro organism and many alternative strains.
Probiotics assist restore steadiness within the intestine, which is essential for relieving constipation.
9. Strive a Complete Meals Magnesium
Magnesium helps calm down muscular tissues, together with the muscular tissues of the intestines. Complete meals types of magnesium can gently help bowel actions with out harsh results.
How Do I Get Rid of Constipation Quick?
In case you want reduction shortly, begin with the fundamentals.
Drink water.
Decelerate and breathe.
Eat your meals in a relaxed state.
Assist abdomen acid and enzymes.
Do a castor oil pack over your stomach.Â
Usually, constipation improves when digestion is supported on the prime of the digestive course of.
Constipation Aid Via Prevention
Prevention is at all times simpler than correction.
Crucial step is slowing down.
Digestion works finest when the physique feels secure. Consuming slowly, chewing effectively, and consuming in a relaxed state permits digestion to occur in the appropriate order.
Digestion begins within the mind. When you consider meals, saliva is produced. Whenever you eat calmly, the abdomen produces hydrochloric acid and enzymes. From there, the gallbladder, pancreas, and intestines can do their jobs.
Whenever you eat pressured or rushed, saliva and abdomen acid lower. This may result in bloating, gasoline, heartburn, constipation, and nutrient deficiencies.
I taught my very own children this easy behavior after they have been younger. We pause, give thanks, put our forks down between bites, and gradual the meal down. It takes observe, nevertheless it works.
Small adjustments actually could make a giant distinction.
Dietary supplements to Assist With Constipation
Listed below are some dietary supplements I exploit and suggest in observe:
Zypan to help abdomen acid and enzymes
Complete meals magnesium lactate
Colax for mild bowel help
Cholacol for wholesome fats digestion, particularly after gallbladder removing
Digest Forte to help general digestive operate
All the time hearken to your physique and work with a practitioner if wanted.
Sources:
https://amzn.to/4aQ0T9DÂ
https://healthpath.com/gut-health/sauerkraut-and-gut-health/
https://well being.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic
https://atlasbiomed.com/weblog/how-stress-impacts-the-gut-via-the-gut-brain-axis/
https://deliciouslyorganic.web/natural-remedies-for-heartburn-acid-reflux/
