7 Ways To Relieve Constipation Naturally, According To Doctors

We don't all deal with clinical constipation, but if you're human, it's likely you've experienced it at some point. And to feel the urge—but not be able to make it happen—can be frustrating and uncomfortable.

The first thing to know is that there are actually several different forms of constipation, but most often it is caused by poor nutrition, lack of exercise, or emotional or stress-related issues. In addition, certain medications may cause constipation as a side effect, or you could be suffering from a more chronic condition known as irritable bowel syndrome (IBS).

Also, conditions caused by nerve damage, such as Parkinson's, multiple sclerosis, stroke, or some forms of trauma can cause slow-transit constipation, meaning it simply takes too long for feces to move through the intestine. Any of these can be exacerbated by the common causes of constipation, especially when a poor diet or stress are concerned. (Utilizing the Bristol Stool Chart can be a great way to help you classify your stool, btw. When you fall in areas one and two, you are in definite constipation territory)

A healthy gut depends on a balance of intestinal flora, or bacteria, and so do healthy bowel movements. Eating fermented foods such as sauerkraut, kombucha, kefir, and kimchi, in addition to eating yogurt with live cultures in it can encourage the diversity and richness of our intestinal flora. If fermented foods make your palate sour, then try taking a daily probiotic supplement.

Additionally, the intestinal flora in our gut feed on prebiotics found in fiber, so a diet full of a variety of raw fruits and steamed vegetables will help keep your gut happy.

High-quality essential oils can be your best friend when dealing with digestive unrest on a regular basis. Peppermint is the most commonly recommended solution for belly issues, especially when you're dealing with excess gas or bloating from the constipation. The menthol helps to soothe smooth muscle spasms in the colon, allowing for a relaxed passage through your intestine. Research has also shown peppermint essential oil in enteric-coated capsules to be successful in the treatment of irritable bowel syndrome1 (IBS).

Did you ever think that there could be a hormonal component to your constipation? Reducing stress levels will lower your body’s cortisol levels and release its clench on your digestive system. When stress levels are high, our body perceives danger is near, sending us into a fight-or-flight response. It shuts down unnecessary systems, such as digestive and reproductive systems, and redirects our blood flow to our extremities so that we can fight off danger or run away.

Incorporating self-care routines into your day can help you to remain calm. Simple deep breathing exercises5 can lower cortisol levels and keep your body functioning at optimum levels. Couple that with calming essential oils6 like lavender or rosemary and you have a recipe for success, and perhaps a trip to the bathroom once things calm down.