Natural Constipation Remedies
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Iām not a doctor. These are tips that have helped me. Always consult with your doctor before adding new supplements.
Sorry, mom. Iām talking about poop on this lovely Motherās Day, but I guess that is kind of fitting? Motherās mean babies, and babies basically only poop, eat and sleep. Hah! Everyone is constipated at least one time in their life. Did you know that if you have diarrhea, that doesnāt necessarily mean you arenāt constipated? It could just be the only particles that could get past the constipation if you know what I mean. YIKES.
I was diagnosed with Ulcerative Colitis in January, which you might remember from my What to Expect from a Colonoscopy post. With that comes its own set of challenges, so Iāve become very aware of my body and its signals. Almost 2 years ago, I learned that not pooping every day wasnāt normal or good for that matter. You might think Iām crazy, but pooping isnāt something people just talk about, so how would I know? ANYWAY, I have been tracking my poop for almost 2 years now, just to make sure I pay attention / go everyday. Think Iām crazy? If youāre a female and donāt go every day, your body starts to re-absorb the estrogen, which can cause estrogen dominance. Learn more about that here. So what can you do to help this? Keep reading to learn more!
UPDATE 2021 - I can say now that Iām having the best poops of my life (LOL to type this on the internet for all to see) but the main thing that helps me consistently is drinking Pique Ginger Digestion Elixir Tea nightly. I swear by it!! Initially I drank it as needed; however, I now utilize it daily and donāt go without it. I speak more about it below, but it you want to go ahead and try it, use code ELLEMULENOS for a discount.
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To be honest, Iāve put this post off several times. Itās an awkward thing to talk about and unfortunately, I donāt think Iāve mastered it. I o think it was a good time to discuss it though, as quarantine / COVID-19 has disrupted a lot of eating patterns. It has been a lot harder to eat healthy with fresh food fluctuating in and out of stock. PLUS things like bread baking and comfort foods are at an all time high in popularity. Chances are your eating habits are out of wack, which means your gut is out of wack. A bad gut can be detrimental to your body, and even cause breakouts. No thank you!
Here are some best practices I partake in to not only keep my gut healthy and happy, but(t) also to make it easier to poop ;)
Squatty Potty - I have been using this for over 2 years now. This helps your posture and helps you not strain / go easier.
Magnesium - I originally began taking magnesium to try and ease my headaches about 3+ years ago. Not all magnesium supplements are created equal and Iām currently trying a new one. I took this Magnesium Glycinate supplement for awhile. Last year I learned that magnesium citrate actually assisted more with loosening the bowels, so I sought out to find a new product. I had friends who liked Natural Calm, so I decided to take that and would have been taking it every night for a year this summer. They recently re-did their packaging and their recipe and I swear it doesnāt work as well anymore. I think the gummies may still work, but havenāt wanted to buy anymore, as the product seems to have changed. (label/nutrients and all!). Right now I am trying out Now Foods Magnesium Citrate Capsules, but havenāt been on them long enough to tell how I like them. What I do know is that magnesium is essential for me!!
Probiotic - I wanted to mention this because I think they can be helpful! Iām currently not on one, because my gastroenterologist told me there wasnāt one on the market that was strong enough for what I needed. Iāve taken a ton of different brands and my favorite was the Tula Probiotic. I also liked the Organic Olivia Not Your Average Probiotic. Iāve heard really good things about Seed Probiotic as well.
Ginger / Turmeric - This isnāt something that will make you poop, but it does help a lot with inflammation! If you have consistent liquid stools, you are most likely suffering from inflammation. It also helps me when I feel nauseated or bloated, which is a side effect of UC. I love to make ginger tea by boiling ginger root, but I also take a ginger and turmeric supplement called Prana by Leefy Organics. Iāve taken a lot of different turmeric supplements and it is my favorite. Use discount code ELLE15 for 15% off. Read my review of the product here. I also really like Pique Tea Ginger Digestion Elixir. It helps with constipation and overall gut health. Try it for 5% off with code ELLEMULENOS. I know it is kind of pricey if you compare it to other teas, but I explain why it is here. At first I drank it when I was having issues, but it works best when you drink it daily. I drink it every night and I go 1x - 2x a day now, even when traveling. It is honestly insane!!!
Apple Cider Vinegar - I LOVE apple cider vinegar. I wrote a blog post about all of the benefits + my favorite ways to use ACV here, but one of my favorite things is that it helps to keep me regular. I take one shot of it a day, diluted with some water and a little cayenne pepper added. If you donāt like the flavor or travel a lot, I recommend these apple cider vinegar gummies! I really like them. I took them over our 2 week Christmas vacation and I was able to go every single day! Use discount code ELLEMULENOS for 5% off. Read my review of the gummies here.
Exercise - This is a big one for me. Exercising regularly keeps me regular. My best poops (lol) were when I was running almost every day. I donāt do that anymore because of my knees and hips, but I do find a way to move my body daily. During the week I usually do yoga 4 days and run 1 day. On a weekend, it might look like a hike on Saturday and a long walk on Sunday. While I donāt always want to get sweaty everyday, doing so helps me SO much. ALSO there are specific yoga poses that help with pooping. Use them to your benefit!!
Diet - This is obviously a big one. I pay close attention to what I eat and how it makes me feel. I love bread but limit it, as i generally feel better / am able to go to the bathroom easier when I donāt consume gluten. Side note - sourdough is said to have less gluten than other bread! Same with dairy - I do eat it, but limit my consumption. Did you know red meat is hard on your digestive system? I do eat it, but try to mix up my meat intake. I donāt want to focus so much on what I canāt eat though, so letās talk about things i do eat to try and help my gut!
Fiber - Duh, but had to say it! Fiber is what helps to keep everything moving. You can take supplements for this, but it is best ingested naturally through your food. This is why you hear people talk about prunes (dried plums) - they have tons of fiber and also contain sorbital, which is a natural ārelaxerā. One of my favorite things to eat on the daily are avocados. They have high in fiber, low in sugar, and high in good-for-you fats!
Coffee - Another duh but hey, it works. Coffee can get your innards moving too! I try to drink a little (3-4 oz) every morning, to kind of push things along. Pun intended ;)
Bone Broth - Bone broth is so healing for your gut, has lots of nutrients, and soothes everything down there. Learn about which bone broth I drink and its benefits here. I try to have a cup a day!
Fennel Seeds - I love chewing on some of these to ease bloat and nausea.
Pumpkin and Flax Seeds - I seed cycle, so I eat these regularly. I grind the flax seed, which makes them easier to digest AND ensures I get their nutrients. They are said to help with both constipation and diarrhea.
Poop Cookies - I first mentioned these here, but basically they are yummy cookies that have gut loving ingredients and can make it easier for you to poop.
Kombucha - I love kombucha, but it has so much sugar, so I donāt drink it as often as I once did. Healthade Jalapeno Kiwi Cucumber and GTS Ginger Lemon are my favorite.
Smooth Move Tea - Is one of my newest favorite things. It has Senna leaf, which is a natural laxative. When I take it, it typically works within 2 hours! Just make sure you use boiling water and let it sit covered to steep, for at least 15 minutes. Drink it any time of day, but I wouldnāt drink it past dinnertime, as you may fall asleep before it has a chance to work. The box says that they would recommend drinking it at bedtime, but I do not do this. On the note of warm tea, drinking any kind of tea or warm lemon water with your meals is a great step to take! The warm liquid helps break down your food, which makes it easier to digest!
Olive Oil. You can mix this with other things like coffee, tea, etc, but it will help keep you regular! It basically coats your entire system and helps stool flow through.
Pique Ginger Digestion Elixir Tea - I love drinking this tea in general, but it is also great for constipation. If I reallllly need some help, I might drink some Smooth Move tea (listed above), followed by a mug of this tea. Try this tea for 5% off with discount code ELLEMULENOS. Their teas are crystalized in these easy to-go packets, plus they are triple screened heavy metals and other thing tea bags are notoriously known for.
Speaking of Senna leaf, my first experience with it was at a yummy juice place here in California called Kreation. Their smoothies and juices are DIVINE. They have one ājuiceā called the āPoop Enforcerā. I had always been intrigued by it, but couldnāt bring myself to spend $10+ on something that wasnāt a smoothie or cold-pressed juice. (Side note - if you do frequent them, save your containers and bring them back - theyāll give you a discount!) One day, I was super desperate regarding going #2, so I broke down and purchased it. WORKED LIKE A CHARM and in under 2 hours. I mentioned it to my GI doctor, and she was said āoh you can have that daily if you wantā - I said oh thatās good to know, but my wallet would not be happy. I explained and she was like oh sometimes you need a bougie beverage, but you should be able to buy Senna leaf tea at the store, which led to me finding Smooth Move Tea. I havenāt purchased Kreationās juice since, though I do occasionally drink the smooth move tea and even make my own DIY Kreation Poop Enforcer!
The Kreation Poop Enforcer has the following:
Alkaline Water - balances ph
Senna Leaf - helps constipation
Malva Verticilla - aids digestion
Lemon - gives energy
I donāt have alkaline water or Malva Verticillata and Iām guessing you at least donāt have the latter, so here is how I make it at home:
1 sachet Smooth Move Tea - helps constipation
1/2 tsp Pink Himalayan Sea Salt - balances ph
1/2 tsp Fennel Seeds - aids digestion
1 TBS Lemon Juice - gives energy
1/2 tsp Raw Honey - aids digestion
DIRECTIONS: Add 1/2 tsp pink Himalayan sea salt and 1/2 tsp fennel seeds to an empty mug. Place tea sachet in the mug and pour about 8 oz of boiling water (212 F) over it. Cover immediately and let sit for at least 15 minutes to steep. Drain the fennel seeds (or keep and eat if you want!) and add 1 TBS lemon juice and 1/2 tsp raw honey. Add more honey if youād like it to be sweeter. It doesnāt taste exactly like Kreationās juice, but it works pretty much the same / gets the job done. Garnish with a lemon wedge and enjoy!
Overall, Iād say listen to your body! Take notice of its cues. If you miss them, you have a greater chance of becoming constipated. Also try to learn more about your body. Did you know that women tend to have loose stools around their period and are more apt to be constipated in their luteal phase (the last part of the cycle)? I didnāt know that until the last year. What arenāt these things taught? I for sure noticed this, but just thought I was doing something wrong. How crazy?! If you are still seeing issues, please go to a doctor!! Not pooping daily isnāt good. Consistent diarrhea shouldnāt be your normal. Constant blood in feces isnāt a great sign. I was nervous to go see my GI doctor for the first time, but am so happy I did and wish I would have sooner. Feel better, my friend!!
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