Understanding Constipation

Constipation is a common digestive issue that affects people of all ages. It’s characterized by infrequent bowel movements, difficulty passing stool, or a feeling of incomplete evacuation. I see clients who struggle with constipation on different sides of the spectrum, from only having a bowel movement once or twice a week or having a bowel movement every day but it doesnt feel complete/satisfying.

While occasional constipation is normal, chronic constipation can significantly impact one’s quality of life. Let's dive into the root causes of constipation and explore various ways to alleviate it.

Root Causes of Constipation

1. Diet and Lifestyle

   • Low Fiber Intake: A diet low in fiber can lead to hard, dry stools that are difficult to pass.

   • Dehydration: Not drinking enough water with minerals can cause stools to become dry and hard.

   • Lack of Physical Activity: Sedentary lifestyles can slow down the digestive system.

   • Not eating enough: I know how tempting it is to eat less when constipated but under eating can actually make the problem worse. You need enough food to create bulk in the stool.

   • Sluggish biliary function: This refers to the slow production or flow of bile from the liver and gallbladder. Bile is essential for the digestion and absorption of fats, as well as for stimulating peristalsis—the wave-like contractions that move food through the intestines. When bile flow is reduced, digestion slows down, and the intestines may not contract as efficiently, resulting in harder, drier stools that are difficult to pass. This sluggish movement through the digestive tract can lead to constipation and associated discomfort.

2. Small Intestinal Bacterial Overgrowth (SIBO)

   • SIBO occurs when there is an abnormal increase in the population of bacteria in the small intestine, which can interfere with normal digestion and absorption of nutrients, leading to constipation.

3. Sluggish Thyroid (Hypothyroidism)

   • An underactive thyroid can slow down metabolic processes, including digestion, which can result in constipation.

4. Medication Side Effects

   • Certain medications, such as pain relievers, antidepressants, and antacids containing calcium or aluminum, can contribute to constipation.

5. Digestive Disorders

   • Conditions like Irritable Bowel Syndrome (IBS), celiac disease, and inflammatory bowel disease (IBD) can cause constipation.

Natural Remedies for Constipation

1. Bitters

   • Bitters are herbal extracts that stimulate digestive enzymes and bile production, improving digestion and helping to relieve constipation. They can be taken in liquid form before meals. My favorite brand is Organic Olivia, Urban Moonshine, or some found on Fullscript.

2. Hydrochloric Acid (HCl) and Digestive Enzymes

   • Supplements containing HCl and digestive enzymes can enhance the breakdown of food, making digestion more efficient and reducing constipation. This is something I only recommend doing with a practitioner, supplementing with HCl can be tricky and it is not for everyone. Another way to help with HCl production is to drink a diluted shot of apple cider vinegar before each meal.

3. Aloe Vera

   • Aloe vera juice has natural laxative properties. It can help to soothe the digestive tract and promote regular bowel movements.

4. Castor Oil Packs

   • Applying a castor oil pack to the abdomen can stimulate the bowels and help to relieve constipation. The heat and the properties of the oil promote bowel movements.

5. Ginger Tea

   • Ginger tea can stimulate digestion and reduce bloating. It has a warming effect that can help to get things moving in the digestive tract.

6. Prokinetics

   • Prokinetics are substances that enhance gastrointestinal motility by increasing the frequency or strength of contractions. Natural prokinetics include ginger, artichoke extract, and certain probiotics. Some of my favorite is MMC Restore by Gaia Herbs or Triphala. Both can be found on Fullscript.

7. Magnesium Supplements

   • Magnesium helps to relax the muscles in the intestines, making it easier for stool to pass through. It also attracts water into the intestines, softening the stool. In my practice, I will sometimes have clients take magnesium every couple of hours until a bowel movement happens.

8. Probiotics

   • Probiotics help to balance the gut microbiome, which can improve digestion and reduce constipation. Foods rich in probiotics include yogurt, kefir, sauerkraut, and other fermented foods. A great probiotic brand is ProbioMax DF by the brand Xymogen.

9. Beet Kvass

   • 1/2 cup per day, another option is to grate a whole beet. Beets are also great for biliary function!

10. Ground flax and chia seeds

    • 1-2 tablespoons per day. Grind equal parts of flax and chia seeds in a coffee grinder or high-powered blender and store in a glass jar in the freezer to retain freshness.

11. Cleanse More

    • 1-3 capsules at bedtime (short term only). Found on Fullscript. This is an effective formula to promote elimination and increase bowel motility while you work to address the underlying cause of the constipation. Please note: this formula is strong, so start with 1 capsule and increase dose only if needed.

12. Dietary Adjustments

    • Increase Fiber Intake: Incorporate more fruits, vegetables, and legumes into your diet.

    • Stay Hydrated: Drink plenty of water throughout the day. Add in minerals like coconut water or electrolytes from Fullscript.

    • Regular Physical Activity: Exercise regularly to help stimulate intestinal activity. Get up and move after meals and throughout the day.

13. Colon Massage

    • I have recieved so much good feedback from this massage! You can do it daily and even add some castor oil to your fingertips while doing it for an added benefit.

14. Get in Rest & Digest state

    • Sometimes the best cure for constipation is to reduce stress. Take deep breathes before every meal. Spend time outside daily. Have a morning and night routine (this alone helped my constipated client go from 2 bowel movements a week to one every morning). Our bodies rely on our circadian rhythm, the best way to support our circadian rhythm is by having a solid morning and night routine. In the morning, get morning sunlight in your eyes and in the evening reduce blue light as much as possible. Click here to learn more.

Are you struggling with persistent constipation and looking for personalized solutions? At Gut Revive, we understand that every individual’s digestive health is unique. Our comprehensive GI Map testing can help identify the specific root causes of your constipation, such as bacterial overgrowth, sluggish biliary function, or poor diet and lifestyle. With this information, we tailor a customized plan just for you, incorporating effective natural remedies and dietary adjustments. Don’t let constipation control your life—discover how Gut Revive can help you achieve optimal digestive health. Learn more about our program here.