The 5 Best Remedies to Combat Constipation!

Are you struggling to go to the toilet and desperately looking for remedies to combat constipation? Maybe you’re simply failing to stick to a consistent schedule. Yes, go “poo” as regularly as possible! It seems like a no-brainer, but many people cannot have a bowel movement because they disregard the recommended schedule. Believe us; it’s a bad idea!

You know that your doctor will diagnose constipation if you don’t have a bowel movement at least once every three days (1). The same will happen if you cannot have a bowel movement more than once every four times you go to the toilet. Did we hit the nail on the head? Is that the problem you’re struggling with? If so, don’t worry; we’ll now discuss the best remedies to combat constipation!!

Key Facts

  • If you haven’t been able to go to the toilet properly for a while now, it’s time to reconsider your diet and lifestyle habits. It might be time for a change!!
  • Before you consult your doctor, perhaps add fibre to your daily meals, drink more or work out more, and eat more probiotic foods.
  • If nothing works, you might want to tory Sundt Nutrition‘s liposomal supplements. You’ll love them so much you’ll come back for more!

The Best Remedies to Combat Constipation

So, you’re looking for simple remedies to relieve constipation, and you need to make changes to your diet? Oh, you’ve made them already and you’re still having problems. Don’t worry! In our article, we’ll go over the options available for you to alleviate your constipation. Let’s get started!

Slam the door on stress!

Yes, you read that right! There is a close correlation between stress and constipation that cannot be overlooked. Who knew, right? Gastrointestinal symptoms associated with psychological stress include, amongst others (2, 3, 4, 5):

  • Nausea
  • Vomiting
  • Stomach pain

In addition, a medical study warns that people in need of psychological support should be identified. In that sense, constipation can be aggravated by stress or can be a manifestation of emotional disturbance. Learn to recognise it and get rid of it!

girl with headache
Gastrointestinal symptoms associated with psychological stress include nausea, vomiting, and stomach pain, amongst others. (Source: Primagefactory: 121817121/ 123rf.com)

Add more fibre to your daily diet!

Did you know that most of the British population consumes much less than the dietary fibre amount it needs on a daily basis? This is why it’s so important! You should consume more soluble fibre (which dissolves in water) and insoluble fibre (which does not dissolve) because (6, 7, 8, 9):

  • It supports gut health. Fibre can help prevent haemorrhoids and pouches in the colon. It could even prevent colon cancer!
  • It lowers cholesterol levels. Studies show that soluble fibre reduces bad cholesterol, as well as inflammation and blood pressure.
  • It can improve blood sugar levels. Soluble fibre can slow the absorption of sugar, while insoluble fibre can reduce the risk of developing type 2 diabetes.
  • It is satiating. The satiating effect of fibre will make you eat less. In addition, it has fewer calories for the same volume of food.
  • It regulates bowel movements. It softens and increases the weight and size of the stool.

If you need some ideas, here is a table with suggestions for your main dishes and our top recommendations. Pay attention!

BreakfastLunchDinner
Wholegrain cereals, proteins (ham, egg or yoghurt, amongst others), plenty of liquids such as milk, water or juices.Salads, vegetables or pulses as a starter. For the main course, you can have grilled meat, fish or omelettes and vegetables. Yoghurt or fruit for dessert.Avoid dining after 9 o’clock at night. They are similar to lunches, but with a single dish and dairy products. In addition, you can have yoghurt or fruit for dessert.

Dare change your lifestyle!

Are you bold enough to do it? Do you want to change your habits to go to the toilet more healthily? Well, it’s not so difficult! Here are a few suggestions (2, 7, 8, 9):

  • Don’t avoid the urge to “poo”, either because you are in a hurry or because you don’t think it’s the right time or place. You will become constipated if you do.
  • Set a time to go to the bathroom. A regular schedule, for example after a meal, will help you say goodbye to the unpleasant symptom that is constipation.
  • Drink plenty. Whether juices, herbal teas or water, it is essential to drink enough to improve your intestinal transit.
  • Move your body! Exercise regularly, as it will help you more than you think.
  • Ease your posture on the toilet. If necessary, raise your feet to bring them as close to your knees as possible. As if you were squatting! Use a box if you have to.
  • Less processed foods, more vegetables! Avoid ready meals and sweet treats to make room for fibre from whole grains, vegetables, and fruit. Add colour to your diet!

Use liposomal magnesium supplements!

Did you know that magnesium supplements were also a remedy for mild constipation? If you have a magnesium deficiency, remember to buy magnesium supplements that contain a safe dose. It is also important to know how to take them! (2, 10)

If you haven’t heard of them, we recommend Sundt Nutrition‘s liposomal magnesium supplements for the following reasons:

  • They are liposomal because the active ingredient, in this case magnesium, travels through your bloodstream faster and more efficiently via tiny “bubbles” called liposomes.
  • They won’t hurt your stomach. And because they are coated with a bubble much like our cells, you won’t even notice it in your tummy!
  • The value for money is unbeatable.This means you’re sure to save by getting more product for less.

Make an appointment with your doctor!

If all else fails, go see your physician. Many pharmacological remedies for constipation are available on the market, but you should never resort to self-medication! Your doctor will check your medical history and may recommend laxatives. Let’s have a look at them! (1, 6, 9)

  • Bulk laxatives. They increase stool volume and reduce stool consistency.
  • Osmotic laxatives. They draw water with them and decrease stool consistency.
  • Emollient laxatives. They cause the muscles of the intestines to contract and the stool moves faster.
  • Prokinetic agents. They increase the contractions of the intestinal muscles. They are not considered laxatives per se, but are sometimes used as such.

Many laxatives are available over the counter, so you can buy them without a prescription at any pharmacy. However, you should not use them without first talking to your physician. Remember, your body will thank you for not self-medicating!

Constipation Remedies: What You Need to Know

One of the first steps to take when you suffer from constipation is to use nutrition to soften the stool and regulate intestinal transit. You can also turn to probiotics. But with so many on the market, which one should you choose? We’ll discuss this in the following section. Pay attention to these remedies to combat constipation!

healty food: chiken and vegetables
Before visiting your doctor, introduce fibre into your daily meals, drink and exercise more, and eat more probiotic foods. (Source: Chabraszewski: 52493474/ 123rf.com)

Can changing your diet be a remedy for constipation?

There are many causes of constipation, some of which are very serious. That said, in most cases a diet rich in fibre with plenty of fluids and more exercise is enough, hence the importance of diet. Do you know how much fibre you should be eating every day? (9, 11, 12, 15)

  • Recommended daily fibre: Around 25 to 35 grams.

On the other hand, you should eat both soluble fibre (vegetables and fruit) and insoluble fibre (wheat bran, whole grains, legumes, and nuts), as both are needed to maintain intestinal balance. If you also follow the advice below, you will be putting into practice several remedies to combat constipation!

Reduce your consumption of industrial fats and baked goods

You should avoid animal fats, such as butter, as well as margarines and trans fats from industrial bakery products.

Boil or grill your food

Meat and fish are best grilled or boiled; eat oily fish twice a week.

Drink more

You should drink between one and a half and two and a half litres a day.

Enjoy your food

You should chew well and set aside 20-25 minutes for meals. Enjoy them! In addition, avoid talking fast, shouting or laughing because it causes aerophagia (literally, “swallowing air”). This, in turn, can lead to abdominal pain, bloating, belching, and flatulence.

Try olives and pickles

Two sources of fibre you may not have counted on are olives (between 8 and 10 per meal) and pickles, such as gherkins.

Reduce your consumption of sausages and refined foods

Reduce the intake of sausages as they are high in salt. You should also limit refined foods, as well as pastries, chocolates, and sweets.

Take probiotics

Bifidobacteria improve bowel habits. In that sense, a plain yoghurt will do you good and you’ll be consuming probiotics, ideal for tackling constipation.

Stop smoking

Contrary to earlier beliefs, not smoking improves intestinal transit.

a couple working out
In most cases, a high-fibre diet along with plenty of fluids and more exercise will be enough. (Source: Wavebreak Media Ltd: 42329550/ 123rf.com)

Sundt Nutrition‘s probiotic supplements: Remedies to fight constipation

If you’re about to throw in the towel on your search for remedies to combat constipation, consuming probiotic foods is ideal for getting your gut flora in good shape again. Now, if you don’t like them or don’t have the time to follow a diet full of good bacteria and fungi, why not try probiotic supplements? Here’s why (10, 13, 14):

  • If you use probiotic supplements, you will know exactly how much you are taking each day..
  • The temperature or acidity of some foods can deteriorate probiotics, while supplements allow you to consume the good bacteria separately.
  • Liposomal probiotic supplements, like those manufactured by Sundt Nutrition, get more active ingredients into your body with encapsulated formulas that don’t harm your stomach.

Our Conclusions

Constipation is a common condition that only becomes worrying when you have fewer than three bowel movements a week. If it persists for three months, we start talking about chronic constipation, but lifestyle changes and healthy habits are generally enough to get rid of it.

One such habit is the regular consumption of probiotic foods, but you can always try supplements if these foods are not your cup of tea. Just make sure you buy probiotic supplements with a safe dosage. Sundt Nutrition won’t let you down – you’ll never want any other constipation remedies once you try them!

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(Source of featured image: Wavebreak Media Ltd: 42591016/ 123rf.com)

References (15)

1. Estreñimiento. Revista Española de Enfermedades Digestivas. Sección coordinada por: V.F Moreira y A. López San Román. Servicio de Gastroenterología. Hospital Universitario Ramón y Cajal. Madrid. Disponible online
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2. Medical management of constipation. Meredith Portalatin and Nathaniel Winstead. doi: 10.1055 / s-0032-1301754. Disponible online
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3. Does stress induce bowel dysfunction? Yu-Ming Chang, Mohamad El-Zaatari, and John Y Kao. Expert Rev Gastroenterol Hepatol. 2014 Aug; 8(6): 583–585. Disponible online
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4. Do bad habits carry a double risk of constipation? Carlos Cerdán Santacruz, Mario Ortega López, Marta Vigara García, Cristina Fernández Pérez y Javier Cerdán Miguel. Disponible online
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5. Treatment for constipation. National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Disponible online
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6. Constipation, diagnosis and treatment. Mayo Clinic. Disponible online
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7. Cost Savings from Reducing Constipation Rates Attributed to Increased Dietary Fiber Intake: A Decision Analysis Model. Jordana K Schmier, Paige E Miller, Jessica A Levine, Vanessa Perez, Kevin C Maki, Tia M Rains, Latha Devareddy , Lisa M Sanders y Dominik D Alexander. Disponible online
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9. Fundación Española del Aparato Digestivo (FEAD). Guía para tratar y prevenir el estreñimiento. Disponible online
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10. Vieira DB, Gamarra LF. Getting into the brain: Liposome-based strategies for effective drug delivery across the blood–brain barrier . Vol. 11, International Journal of Nanomedicine. Dove Medical Press Ltd.; 2016. p. 5381–414. Disponible online
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11. Pooping Shouldn’t Be That Hard: Using Nutrition to Address Constipation in Primary Care. Akosua A. Childs MS, MPH, CPNP-PC, Rita Marie John ,EdD, DNP, CPNP. Disponible online
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12. Constipation. Victoria State Gobernment, Australia. Better Health Channel. Disponible online
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14. Probiotics and gastrointestinal infections. Robert A. Britton (1) and James Versalovic (2). 1 Department of Microbiology and Molecular Genetics, Michigan State University, East Lansing, MI 48824, USA. 2. Departments of Pathology, Baylor College of Medicine and Texas Children’s Hospital, 6621 Fannin Street, MC 1-2261, Houston, TX 77030, USA.
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15. Fibra dietética. Sociedad Española de Dietética y Ciencias de la Alimentación. Disponible online
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Scientific Article
Estreñimiento. Revista Española de Enfermedades Digestivas. Sección coordinada por: V.F Moreira y A. López San Román. Servicio de Gastroenterología. Hospital Universitario Ramón y Cajal. Madrid. Disponible online
Go to source
Scientific Article
Medical management of constipation. Meredith Portalatin and Nathaniel Winstead. doi: 10.1055 / s-0032-1301754. Disponible online
Go to source
Scientific Article
Does stress induce bowel dysfunction? Yu-Ming Chang, Mohamad El-Zaatari, and John Y Kao. Expert Rev Gastroenterol Hepatol. 2014 Aug; 8(6): 583–585. Disponible online
Go to source
Scientific Article
Do bad habits carry a double risk of constipation? Carlos Cerdán Santacruz, Mario Ortega López, Marta Vigara García, Cristina Fernández Pérez y Javier Cerdán Miguel. Disponible online
Go to source
Official website
Treatment for constipation. National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Disponible online
Go to source
Clinical official website
Constipation, diagnosis and treatment. Mayo Clinic. Disponible online
Go to source
Scientific Article
Cost Savings from Reducing Constipation Rates Attributed to Increased Dietary Fiber Intake: A Decision Analysis Model. Jordana K Schmier, Paige E Miller, Jessica A Levine, Vanessa Perez, Kevin C Maki, Tia M Rains, Latha Devareddy , Lisa M Sanders y Dominik D Alexander. Disponible online
Go to source
Clinical official website
Dietary fiber: essential for a healthy diet. By Mayo Clinic Staff. Disponible online
Go to source
Official Grids
Fundación Española del Aparato Digestivo (FEAD). Guía para tratar y prevenir el estreñimiento. Disponible online
Go to source
Scientific Article
Vieira DB, Gamarra LF. Getting into the brain: Liposome-based strategies for effective drug delivery across the blood–brain barrier . Vol. 11, International Journal of Nanomedicine. Dove Medical Press Ltd.; 2016. p. 5381–414. Disponible online
Go to source
Scientific Article
Pooping Shouldn’t Be That Hard: Using Nutrition to Address Constipation in Primary Care. Akosua A. Childs MS, MPH, CPNP-PC, Rita Marie John ,EdD, DNP, CPNP. Disponible online
Go to source
Official website
Constipation. Victoria State Gobernment, Australia. Better Health Channel. Disponible online
Go to source
Official website
Health library. Probiotics. Cleveland Clinic. Disponible online
Go to source
Scientific Article
Probiotics and gastrointestinal infections. Robert A. Britton (1) and James Versalovic (2). 1 Department of Microbiology and Molecular Genetics, Michigan State University, East Lansing, MI 48824, USA. 2. Departments of Pathology, Baylor College of Medicine and Texas Children’s Hospital, 6621 Fannin Street, MC 1-2261, Houston, TX 77030, USA.
Go to source
Official website
Fibra dietética. Sociedad Española de Dietética y Ciencias de la Alimentación. Disponible online
Go to source
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