Constipation is a common problem that affects many people. It can be uncomfortable and even embarrassing. Fortunately, there are a number of natural remedies that can help relieve constipation and get you back on track. In this blog post, we’ll discuss five natural remedies for constipation and how to use them effectively.
First we investigate how these natural remedies work, their properties and the impact it has on our digestive system. We’ll also provide tips on how to use the remedies to gain maximum benefit. Finally, we’ll talk about when it’s time to seek medical advice, and what to do if your symptoms persist or worsen.
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5 Natural Remedies For Constipation (How To Stay Regular)
There is nothing worse than the pain and discomfort associated with constipation. The feeling of being bloated, the cramping and associated stomach pain can make even the most positive and cheerful of us irritable.
So if you are ready to be relieved, read on! These home remedies are simple, as well as being completely natural, safe and will bring you almost instant relief.
As well as these 5 natural remedies for constipation we also provide an example 1 day diet plan. This diet plan has nothing to do with weight loss, it is for adding the necessary range of fiber and liquids needed to get you regular and to help you stay regular!
The remedies suggested in this post are made from every day ingredients that are likely to be found in your kitchen cupboards. Before you start using pharmaceuticals we recommend you try natural products for your constipation relief.
PinNumber 1 – Blackstrap Molasses For Constipation Relief.
Sweeten your day by adding Blackstrap molasses to your constipation treatment. This tasty and nutritional treat will work for even the most chronic cases of constipation. Molasses is made by boiling the juice of sugar cane. As it condenses and concentrates the sugars crystallize leaving regular molasses.
Blackstrap molasses is made when the regular molasses is boiled twice more. 1Boiling the sugar syrup a third-time yields dark, viscous blackstrap molasses (‘C’ Molasses), known for its robust flavour. During this process, the majority of sucrose from the original juice is crystallized and removed. The caloric content of blackstrap molasses is mostly a result of the small amount of remaining sugar content This condenses it even further and increases the crystallization. Wikipedia This process leaves a thick black molasses which is rich in minerals and vitamins.
In particular the black strap molasses contains high levels of magnesium. It is the magnesium that will help. Magnesium is known to aid constipation and keeps your bowels healthy and regular.
To use this remedy is simple. You just need to take 1 teaspoon of black strap molasses daily, in addition to your regular diet. If you only suffer with occasional episodes of constipation simply take a teaspoon when you recognize the symptoms occuring.
If you cant stomach the thought of swallowing a teaspoon of black strap molasses then you can dilute it in a half glass of warm water. You can take up to 2 teaspoons of blackstrap molasses for chronic constipation relief. I suggest starting with 1 teaspoon initially. The blackstrap molasses works, and is usually fast!
Number 2 – Baking Soda – Natural Remedies For Constipation.
Baking soda is an all time “go to” product in a huge number of home remedies. This salty powder can help in a number of ways. You probably know, and use, baking soda as a home cleaner. And you’ll be using it in a similar way here. Just it will be cleaning you rather than your counter tops!
Baking Soda is safe and one of the easiest natural remedies for constipation, and is helpful for most instances of stomach and bowel discomfort. This is due to it being a bicarbonate. 2Bicarbonate plays a key role in the digestive system. It raises the internal pH of the stomach, after highly acidic digestive juices have finished in their digestion of food. Bicarbonate also acts to regulate pH in the small intestine. It is released from the pancreas in response to the hormone secretin to neutralize the acidic chyme entering the duodenum from the stomach. Wikipedia
As a bicarbonate it encourages any trapped air associated with constipation bloating to be released from your system. Once the air is released you gain relief from the pain and the pressure.
As well as releasing the trapped air, which helps the bowel to move, it also re-alkalizes your stomach which also helps get things moving through your system. This may not be as tasty as Molasses but it is very effective for gaining constipation relief.
To benefit from number 2 of our natural remedies for constipation use 1 teaspoon of baking soda added to a 1/4 cup of warm water. Drink the lot in one gulp. Don’t sip this remedy, take it all in one swallow!
Number 3 – Epsom Salts – Natural Remedies For Constipation.
Epsom Salts are another often spoken of home remedy. Incredibly effective and easy to use which is why Epsom Salts makes it to number 3 of our Natural remedies for constipation.
The use of Epsom Salts is recommended as it works in 2 ways. It adds magnesium and importantly it draws stored water into your colon. This water comes from the foods you have eaten and the liquids consumed. The liquid, once drawn into your bowel, helps to soften your stool and makes it much easier to pass.
Epsom Salts also contain high levels of magnesium, similar to Black Strap Molasses, which cause your bowel muscles to contract and aides your natural bowel movement. The FDA lists Epsom Salt as an approved laxative. It should only be used occasionally as a laxative, not for long-term relief
To use this remedy add 2 to 6 teaspoons of Epsom salts to an 8 ounce glass of water. Ensure the salt is dissolved and drink it all immediately.
If you have a sodium related illness or have been advised to limit your sodium intake you should always discuss any salt based remedy with your health professional before using.
PinNumber 4 – Freshly Ground Coffee.
You may hear that coffee is not good for you. Or you may read about the dangers of caffeine. So why, on a natural remedy website, do you find a recommendation to drink coffee? Simply put, all things are okay in moderation! Coffee is a natural product and is perfectly safe if not consumed to excess.
When you drink a cup of Coffee it acts as a natural stimulant. It stimulates the bowel and digestive system. 1 to 2 cups of coffee per day will assist getting you regular and will help ease your constipation.
A word of warning. Coffee is also a diuretic 3As a chemical, caffeine increases production of urine, which means caffeine is a diuretic. But most research suggests that the fluid in caffeinated drinks balances the diuretic effect of typical caffeine levels. High doses of caffeine taken all at once may increase the amount of urine the body makes. This is more likely if you aren’t used to caffeine. Mayoclinic meaning it will make you urinate more frequently. Therefore if you drink too much coffee it could have an adverse effect and cause dehydration. This would make your constipation worse.
To use coffee as one of our natural remedies for constipation you should take 1 to 2 cups first thing in the morning. To ensure you don’t have any issues with dehydration you need to follow any further cups of coffee with 1 cup water.
PinNumber 5. Fruit Smoothies
Plums, pears, figs and apples are exceptionally high in fiber, as are apricots and grapes. These fruits are considered “colon cleansers” and natural remedies for constipation.
Equipment
Ingredients
2 plums
1 pear
2 figs
1 apple large
½ cup yogurt natural or greek
¼ cup water
Instructions
- Prepare 1 pear and 1 apple. Core both and cut the flesh into inch cubes. Wash 2 figs and cut into inch cubes. Remove the stones from 2 plums and cut into inch cubes. Removing the plum skin is optional.
- Add all fruits to a blender with 1/4 cup water and 1/2 cup yogurt. Blend until smooth.
- Drink both morning and evening.
Notes
- You may add additional fruits to the smoothie if you want to add to the taste. Just don’t leave any out.
YOUR RECIPE NOTES:
Nutrition
1 Day Diet Plan For Gut Health – Natural Remedies For Constipation!
This is an example daily diet plan that will give you the fiber and nutrients required to tackle constipation. You can replace any ingredient with others, as long as they match the food type.
Avocado & White Bean Toast For Breakfast
- 1 slice whole-wheat bread, toasted
- 1/4 avocado, mashed
- 1/3 cup canned white beans, rinsed
- 1 tsp. olive oil
Top toast with mashed avocado and white beans. Drizzle with olive oil and season with a pinch each of kosher salt, pepper and crushed red pepper.
Mid Morning Snack.
- 2 dates
- 2 figs or plums
- 1 large glass of water and/or black coffee.
PinSalad For A Lite Lunch.
- 2 cups of Green Leafy Salad (Mixed Greens, Lettuce, Kale, Finely sliced Cabbage).
- 1 Cup shelled Edamame Beans.
- 1/2 cup sweetcorn kernels.
- 1 tablespoon flax seed sprinkled across (or added to dressing) – optional.
- 1 tablespoon Cilantro.
- 1 tablespoon Red Wine Vinegar with 2 Tablespoons Olive Oil to dress salad.
- 2 large glasses of water.
Afternoon Pick Me Up.
- 1 Apple – skin on, sliced
- 1 handful of raspberries or strawberries
A Delicious Quinoa Dinner.
Equipment
Ingredients
1 cup quinoa cooked
¼ can chickpeas rinsed and drained
½ cucumber
½ cup cherry tomatoes
¼ avocado mashed
½ red pepper finely chopped
1 tbsp olive oil
2 tbsp hummus
1 tbsp lemon juice- 1 tbsp water
1 tsp parsley chopped
1 pinch sea salt
1 pinch black pepper
Instructions
- Cook the 1 cup of Quinoa.
- Rinse the chickpeas. Chop 1/4 of the cucumber into fine dice. The slice the remaining 1/4 cucumber. Finely dice 1/2 of the Cherry Tomatoes. Dice the Red Pepper. Mash the Avocado.
- Add the quinoa, chickpeas, diced cucumber, diced tomatoes, diced red pepper and mashed avocado into a mixing bowl.
- Add the hummus, lemon juice, olive oil, chopped parsley and water into a small bowl and mix. Season the mix with salt and pepper. Add this mix and the prepared salad to the quinoa and mix well.
- Place the mixed salad into a desert or soup bowl and press gently. It needs to be lightly compacted but shouldn't crush the ingredients. Place a serving plate, upside down on the top of the bowl and turn over carefully.
- Slowly remove the desert bowl leaving a domed salad on your serving plate (optional). Dress the plate with the remaining sliced cucumber and cherry tomatoes.
Notes
YOUR RECIPE NOTES:
Nutrition
Before Bed Natural Remedies For Constipation.
This recipe looks rather nasty but thankfully the taste is better than the look. It is one of the great home remedies for constipation – but is definitely in the “I do this because it helps” category – I do not do it for the taste!
- 1 tablespoon Chia Seeds.
- 1 Tablespoon Lemon Juice.
- 1 pinch Cayenne Pepper.
- 250 ml cold water.
Add all ingredients into a glass or mug. Stir continuously for approximately 30-40 seconds. Keep stirring until the water becomes viscous and the Chia seeds are suspended in the released gel.
Drink this mix each evening. This is a sure fire winner when it comes to the best home remedies for constipation.
I hope you do try these 5 simple and easy natural remedies and treatments for constipation. If you do try them I would love to hear from you. Likewise if you have any questions please feel free to leave them in the comments section below and I will get back to you ASAP. Alternatively you are welcome to contact me directly here.
References
- 1Boiling the sugar syrup a third-time yields dark, viscous blackstrap molasses (‘C’ Molasses), known for its robust flavour. During this process, the majority of sucrose from the original juice is crystallized and removed. The caloric content of blackstrap molasses is mostly a result of the small amount of remaining sugar content This condenses it even further and increases the crystallization. Wikipedia
- 2Bicarbonate plays a key role in the digestive system. It raises the internal pH of the stomach, after highly acidic digestive juices have finished in their digestion of food. Bicarbonate also acts to regulate pH in the small intestine. It is released from the pancreas in response to the hormone secretin to neutralize the acidic chyme entering the duodenum from the stomach. Wikipedia
- 3As a chemical, caffeine increases production of urine, which means caffeine is a diuretic. But most research suggests that the fluid in caffeinated drinks balances the diuretic effect of typical caffeine levels. High doses of caffeine taken all at once may increase the amount of urine the body makes. This is more likely if you aren’t used to caffeine. Mayoclinic
Delicious salad. Highly recommended.