15 Tips to Relieve Constipation Naturally

Have you ever been constipated? When I eat well and follow my plant-based diet, I can even have 2 bowel movements per day! Being constipated is not fun at all and I am sure you know what I am talking about! Recently, I was constipated. I was bloated, my tummy was sore, I was always at the bathroom. I was afraid to be sick, and my brain was foggy! I stayed home and did only a few tasks.

I had been visiting family over the holidays and my diet had been different. My meals and snacks included more cheese than usual, I was exercising less, and had not taken my supplements (fish oil, magnesium, kombucha, and probiotics). My body was reminding me that my routine was necessary for optimal health.

After 2 days, I was finally able to go to the bathroom! Here is what you should try if this happens to you:

  • Drink water. Hydration is key to staying healthy and avoid constipation.
  • Add oil to your diet such as olive oil, avocado, flaxseed, and fish oil supplement. It seriously helps to slide everything out of your body and keeps your hair and skin healthy.
  • Add prebiotics. Prebiotics are special foods that contain fiber which help with healthy gut. Try: garlic, onions, leeks, asparagus, bananas, barley, rolled oats, cocoa, flaxseeds, wheat brand, and seaweed.
  • Add probiotics such as Kefir, sauerkraut, kimchi, and yogurt to your diet.
  • Have a cup of Joe. Caffeinated coffee helps with bowel movement by stimulating the colonic muscles.
  • Do you take magnesium supplement? Take if before bed. It also helps with muscle cramps and improves sleep. You can also find magnesium in these foods: green leafy vegetables, beans, rice, lentils, avocados, bananas, seeds, and nuts. Do not add magnesium in excess; that with encourage the opposite effect, which is diarrhea!
  • Eat your fibers. Fiber-rich foods helps prevent and ease constipation. Choose from: beans, whole grains, and fruits (plums, pears, and apricots, and berries). However, when I was constipated I did not feel like eating more. Instead, I have used a supplement with psyllium such as Metamucil. Within a few minutes, I was able to have a small bowel movement.
  • Epsom Salt. 2 teaspoons of Epsom salts mixed with 1 cup of water or juice typically causes a bowel movement within 4 hours. Magnesium found is Epsom salts helps with the contraction of the bowel muscles while salt makes stools softer.
  • Avoid dairy. During my holiday visit, I had more dairy products then usual. We even had a cheese fondue! If you have regular problems with constipation, just stay away from diary. When you will feel better, eat very small quantity.
  • Suppositories help with blocked stool. Find them at your pharmacy.
  • Get in squat position to poop. Rest your feet on a small footstool to bring your knees higher. That is the way Asian people poo every day. It helps to pass stool without straining.
  • Stay away from processed foods. It makes constipation worst because of additives and preservatives.

After 3 days, I was finally back to normal with my bowel movements and my life! I said to my partner, “I was able to remove the lid”!! He laughed and said: “you were able to break the seal!”. I said OK: “I removed the seal”!! He took me in his arms and said: “ah you my Frenchy”!!

To have regular and easy to pass bowel movements, healthy eating with a lot of fruit and vegetables is your best bet. To have more vegetables to your day, add them to your smoothies. I always have spinach, cucumber, celery, and blueberries in my smoothies. If it is not sweet enough for you, add 1/2 banana.