Today we’re talking all about poop! 💩. Nothing is TMI around here – and while this is an uncomfortable topic to talk about, it’s super important when it comes to your health.
Constipation is a pretty regular problem that my clients want to alleviate when they first start working with me.
In addition to it being uncomfortable, sometimes even miserable, it also can be problematic.
Our stool is where a lot of our toxins are released – in addition to hormones. If we are unable to have 1-3 bowel movements every day, then those toxins can actually get recycled back into the body.
The more toxins we have in us, the more inflammation that we can experience – which can lead to additional symptoms. These are wide-ranging from migraines to anxiety to brain fog to fatigue to hormonal imbalance (and PMS) and more.
So what do you do when you have constipation?
Sure, there are a number of products on the market that can help out with constipation – Smooth Move tea and medications like Miralax, but these are not supposed to be taken long-term. And, in fact, they can become habit-forming.
Before I share my options for relieving constipation in the moment, I want to share some effective tips to have a regular bowel movement every day.
These factors really should be addressed on an ongoing basis. Simple things that could honestly nip it in the bud altogether!
Drink Enough Water
Most people are chronically dehydrated and not getting enough water.
Think about it – whenever an area is in a drought, the ground is super hard. It’s hard to dig into the earth, pull weeds, etc. Something similar happens in our body as well – things just don’t move as freely and toxins don’t get released.
The goal: Aim for 1/2 your body weight in ounces of water daily. Make sure it’s filtered or bottled spring water and not tap. If you work out, you likely need more than that.
This is one of the simplest things that you can do and it has been the thing to really get things moving for so many of my clients.
Eat High-Fiber Foods
Dietary intake of fiber helps to increase stool frequency and prevent or relieve constipation. You want to be sure your water intake is good before doing this.
High-fiber foods include legumes, avocados, seeds like chia and flax, and roasted nuts.
Eat More Get-Moving Fruits and Veggies
There are many fruits that can aid in bowel health. Prunes are a popular choice for their high fiber content. Prunes can help prevent and relieve constipation. Throw two or three in your shake or eat them plain.
If prunes don’t excite you, other options include: apples, pears, kiwis, figs, oranges, grapefruits, spinach and other greens, rhubarb, sweet potatoes, beans, peas, and lentils.
These are higher in fiber and adding a serving to a meal or as a snack daily, can get things moving.
Constipation Remedies in the Moment
If you find that you need some additional support to get things moving while you get some good lifestyle habits set, then, below are my top natural remedies to alleviate constipation:
- Lemon Gut Shot for constipation: 1 whole lemon, 1 tsp each turmeric, ginger, and cinnamon, and 8 oz water. 1 oz, 1-4x/ day or until constipation is relieved. Works like a charm!
- Soak prunes in water overnight and then drink the juice in the morning
- Xylitol – it’s a sweetener that is supposed to REALLY clean you out.
- Magnesium Citrate – this is a magnesium I only recommend when someone is dealing with constipation – it’s not an easily-absorbed kind but it can be helpful for release.
If you want to take a magnesium supplement to boost your levels, then try glycinate or malate.
Try one and see how it goes. If it doesn’t work, try another! Figure out which one is best for you.
One more thing I want to mention is – if you try all the above and you’re still not doing a 💩 1-3 times daily, then there might be underlying gut issues at play. 🦠
Gut pathogens like parasites, bacteria overgrowth, or candida can cause chronic constipation, and until they are worked on, the problem might persist.
If you deal with other gut issues like bloating, indigestion, alternating diarrhea and constipation OR issues like migraines, brain fog, anxiety, and insomnia – then there might be an underlying gut issue to address.
If that’s the case, then getting some lab testing done might be a good next step. We can uncover the root problem of your constipation and address it directly.
The gut is honestly the root of so many of our health concerns, and fixing it might be one of the best gifts you give yourself.
If you want to talk about what lab testing and working with me on your gut could look like, feel free to book a call!