Natural Constipation Relief

Rather than running to your local drugstore or supermarket and buying a bottle of Super Colon Blow that probably contains additives and things that harshly stimulate your digestive system, consider these natural remedies first before resorting to over-the-counter laxatives.

Natural Supplements for Constipation Relief

Magnesium
A magnesium deficiency can cause constipation.  Magnesium helps to naturally open the bowels and get things moving.  Not to mention that magnesium may also help alleviate muscle cramps, insomnia, restless legs, and help your body deal with stress.  Consider taking about 300mg to try and get the bowels moving. Powder form is available if you want faster absorption.  If you're taking too much Calcium, that can actually plug up the works, so consider pairing your Calcium with Magnesium (and vitamin K) to keep your body happy.

Psyllium seed
Easily the most popular form of fiber at both of the health food stores I've worked in.  It acts as a good intestinal cleanser and stool softener.  It's the active ingredient in Metamucil, but you can buy unadulterated Psyllium at your local health food store to avoid additives and processing done to Metamucil.

Apple Pectin
The old maxim an apple a day keeps the doctor away may vary well prove to be true if you haven't gone to the bathroom in a few days.

Essential Fatty Acids
These help lubricate the digestive tract.  Fish and flax oil are good choices and can provide many other health benefits.

Smooth Move Tea
If you have not had a bowel movement in over two days, this tea is a good choice to get things moving in yonder colon.  Be aware that you may only need a half cup of this tea to get the desired result.  The first time I used this tea and drank a full cup, I may as well have taken Super Colon Blow, because I had to run from an training at work to reach the bathroom in time.

Dietary / Lifestyle changes

Ensure you're getting enough fiber in your diet.
Apples, pears, leafy greens, squash, oatmeal, spinach, flax, chia, and many other foods are great sources of fiber.  Most of these foods actually taste good, so don't hesitate to include them in your shakes, smoothies, and yogurt.

A high intake of dietary fiber:
* decreases transit time of stools
* decreases absorption of toxins from stools
* bulks and softens stools, increasing frequency and quantity of bowel movements.

Feces high in fiber are able to pass easily along the colon.  If feces are low in fiber, the force of contractions must increase, putting pressure on the wall of the colon. [Gut Solutions]

Eat more fruits and vegetables!
Not only will this provide the fiber that your body needs, but you will also benefit from important vitamins, minerals, and antioxidants to maintain good overall health.  Ideally 80% of your diet will be fruits and vegetables [Gut Solutions].

Drink enough water.
Water provides the needed bulk to stools.  A good rule of thumb is to drink half of your body weight in ounces every day.  If you weigh 150 pounds, try to drink about 75 ounces of water every day.

Increase your exercise
It helps stimulate your body.

Reduce processed food and junk food in your diet.
Eating too many refined foods and foods with bad fats can cause constipation.  Fiber is removed from most most processed foods because it decreases shelf life. [Gut Solutions]

Some medications cause constipation.
Speak with your health practitioner before stopping prescription medication.  Certain anti-depressants, tranquilizers, painkillers that contain codene, blood pressure and heart medications,  diuretics, and some anti-histamines can have constipation as a side-effect.