CONSTIPATION
Description
Body System
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1. Vitamin C: Vitamin C, in high doses exceeding bowel tolerance, stimulates gastric motility and acts as a natural laxative, promoting bowel movements and relieving constipation.
2. Magnesium: Magnesium, particularly in forms like magnesium oxide, draws water into the intestines to promote bowel movements. At higher doses, it can cause a laxative effect, aiding in constipation relief.
3. Probiotics: Probiotics help restore balance in the gut microbiome, supporting regular bowel movements and overall digestive health, which can alleviate constipation.
1. Psyllium Husk: Psyllium husk, a fiber supplement, promotes regular and healthy bowel movements when taken with adequate fluids, helping to relieve constipation naturally.
2. Inulin: Inulin increases stool bulk and softens it, promoting more frequent bowel movements. As a prebiotic, it supports gut health and helps alleviate constipation.
3. Prune Juice: Prune juice, prunes, and prune extract contain sorbitol, a natural sugar alcohol with mild laxative effects. These forms gently encourage bowel movements and promote regular defecation, offering effective relief from constipation.
4. Aloe Vera Juice: Aloe vera juice, containing anthraquinones like aloin, stimulates intestinal muscles to promote bowel movements and relieve constipation naturally.
5. Senna Extract: Senna, rich in sennosides, acts as a natural laxative by stimulating intestinal muscle contractions, aiding stool movement.
6. Chicory Root Extract: Chicory root contains inulin, a prebiotic fiber that increases stool bulk and enhances water absorption in the colon, promoting regular bowel movements and supporting gut health.
1. Apple Cider Vinegar: Apple cider vinegar stimulates bowel movements and relieves constipation. Its prebiotic compounds, like pectin and acetic acid, support gut bacteria, promoting digestion and bowel regularity.
1. Enema: Enema softens and lubricates stool while stimulating intestinal muscles to contract, promoting bowel movements.
2. Acupuncture: Acupuncture targeting points like ST25 (Tianshu) on the abdomen and ST36 (Zusanli) below the knee regulates gastrointestinal function, improving bowel motility and relieving constipation.
3. Ayurveda: Ayurvedic treatments, including diet, lifestyle changes, and herbal remedies, support digestive health and provide effective relief from constipation.
4. Biofeedback: Biofeedback trains individuals to control pelvic floor muscles by providing real-time feedback on muscle tension. This helps improve coordination during bowel movements, promoting regularity and relieving chronic constipation.
5. Chiropractic Care: Chiropractic adjustments improve nerve function and spinal alignment, supporting gastrointestinal health and helping alleviate constipation.
6. Massage Therapy: Massage therapy, focused on the lower abdomen in a clockwise motion, stimulates bowel movements by enhancing gastrointestinal motility.
7. Reflexology: Reflexology stimulates bowel function by applying pressure to points on the feet, such as the large intestine reflex point, aiding in constipation relief.
8. Yoga: Yoga poses like the wind-relieving pose (Pawanmuktasana) and forward bends stimulate the digestive system, promoting bowel regularity.
Supplements
Plant Extracts
Natural Compounds
Alternative Treatments
Symptoms & Signs
Causes
Lack of Fiber in the Diet, Insufficient Hydration, Stress, Lack of Exercise, Medications
Books That You May Want To Read
How Nutrients Function
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Minerals: Minerals are essential for various physiological functions, including bone health, nerve transmission, and enzyme activity. They support overall health by ensuring proper cellular function and metabolic processes.
Prebiotics: Prebiotics support gut health by promoting the growth of beneficial gut bacteria, aiding digestion, and enhancing nutrient absorption. They are found in dietary fibers and contribute to overall gastrointestinal well-being.
Probiotics: Probiotics are live microorganisms that confer health benefits when consumed. They support gut health, immune function, and oral hygiene by promoting the growth of beneficial bacteria and inhibiting the growth of harmful pathogens.
Vitamins: Vitamins are essential micronutrients that play diverse roles in supporting cellular processes, immune function, and overall health. They must be obtained through diet or supplementation to ensure proper bodily function.
Nutrients Explained In Nutritional Guide
Podcast Episodes To Listen To
Educational Videos To Learn From
Functional Lab Tests That You Might Consider
References
Things To Do
The dietary recommendations for constipation include:
a diet rich in vegetables, fruit, legumes, and whole grains that deliver a lot of fiber. Fiber is essential for proper elimination. Make sure to increase your fiber intake gradually. Otherwise, it can cause bloating and flatulence.
staying hydrated. Drinking sufficient amounts of liquids during the day helps soften the stool.
laxative foods, such as dried prunes, apples, flaxseed, beans, kefir, chia seeds, etc.
soluble fiber food sources, such as leeks, onions, green beans, Brussels sprouts, avocados, bananas, blueberries, etc.
eating fats from whole foods, such as avocados, walnuts, almonds, seeds, coconut, and olive oil. These fats stimulate bowel movements.
using sugar alcohols [erythritol and xylitol] as sweeteners instead of sugar. They promote bowel movements.
eating smaller meals.
Other helpful tools include:
physical activity. Movement helps stimulate elimination.
going to the toilet at the same time of the day, even if you do not feel the need to defecate. Take something to read or a crossword puzzle and relax. Try to make a habit out of it.
herbal laxatives such as psyllium, senna, or slippery elm.
reducing stress since it tenses the muscles and can make defecation difficult.
getting a good night's rest.
If you can, avoid medications that might be causing constipation.
If you take a pharmaceutical laxative, make sure to address the changes in your gut's flora. You might need a probiotic supplement.
a stepstool in your toilet. It will encourage a better sitting position that supports defecation.
Things To Avoid
Dietary don'ts for constipation include:
processed, packed, and junk foods and snacks that are devoid of fiber.
foods you are allergic to or sensitive to, such as dairy, shellfish, nuts, etc.
red meat, which is high in iron. Iron can make elimination more difficult.
frying and grilling your food.
alcohol, which inhibits bowel movements.
refined grains, which have very little fiber.
fruit juices. They have no fiber, and their high sugar content can worsen your constipation.
sugar, chocolate, sweets, and desserts.
undereating, which contributes to constipation.
Other don'ts include:
stopping yourself from defecating if you feel the urge. It can cause constipation.
pharmaceutical laxatives without your doctor's advice.
insufficient sleep. Not getting enough sleep affects the brain-gut axis and can contribute to constipation.