10 tips for constipation that work

10 tips for constipation that actually work

Did you know constipation affects 1 in 3 adults? Emptying our bowels daily is critically important for our physical and mental health. When our bowels are sluggish, we’re unable to eliminate wastes which can result in low energy, brain fog, weight gain, skin problems and more serious health consequences if left untreated.

If constipation is an issue for you, the good news is it is totally possible to get the bowels moving again, without relying on harsh laxatives or dreading food.

Here are 7 safe natural home remedies to ease constipation.

1. Warm water with lemon or apple cider vinegar in the mornings to kickstart elimination and digestion

2. Liquid breakfast - start the day with a low sugar, dairy free smoothie to hydrate the bowels and for easier digestion and elimination - get in contact for recipes!
3. Move your body - walking is fantastic to get bowels moving and stimulate intestinal movement
4. Digestive enzymes to help break down foods, including proteins, carbohydrates and fats, and to absorb nutrients
5. Soluble and insoluble fibre (gluten free) - with clients, I recommend a naturopathic blend which includes both, as well as soothing slippery elm, marshmallow, ginger and probiotics as an all-in-one
6. Magnesium citrate before bed with warm water. Magnesium citrate works by drawing water into the intestines. This water combines with and softens dry stool, making it easier to pass.
7. Limit or avoid dairy and processed, packaged foods such as crackers and bread. Replace with fresh wholefoods and fibre rich vegetables that are easier to digest.
8. Chew chew chew! Sometimes the most effective tips are simple and free - remember digestion begins in the mouth, not the stomach!

9. Take a food intolerance test to identify if certain foods are causing inflammation in the body and are difficult to digest. These can be difficult to identify without a test as reactions are delayed, and appear anywhere from a few hours to up to 72 hours later.

10. Take a complete microbiome stool test to understand the state of your digestion and underlying root causes. This identifies whether you have adequate pancreatic enzymes, and the presence of pathogenic bacteria, parasites and candida - all of which affect your digestion and can cause constipation if imbalances are present.

Need help implementing these tips or interested in arranging an intolerance or microbiome test?

For one on one support, click here for my Practitioner Services.
Not yet ready for stool testing but want to kickstart your gut health? If you prefer a more holistic mind, body and life approach to gut health, the Healthy Gut Reset may be the right program for you.

My Healthy Gut Reset program is a powerful, proven 8 week program for women who are ready to beat the bloat, boost energy and digestion, and be the better, healthiest versions of themselves.

Click here to find out more about the Healthy Gut Reset Program - 8 weeks to love your gut and change your life.

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