6 Natural Ways to Improve Constipation

Constipation is one of the most common digestive complaints in the United States that affects more than four million Americans. While most people experience occasional constipation, others develop chronic constipation that leads to around 2.5 million doctor visits each year. According to WebMD, the definition of chronic constipation is a stool frequency of less than three per week that lasts several months.  

Chronic constipation can be caused by structural colon lesions caused by colon stricture or colon cancer, certain medications, or health conditions like thyroid issues, diabetes, Parkinson’s disease. Also, there is a theory that abnormal responses to ingested water might provoke chronic constipation. 

If left untreated, chronic constipation can lead to hemorrhoids (swelling of anal veins), anal fissures (small tears in the lining of the anus), and rectal prolapse (protrusion of the rectal wall through the anus). The condition can also hernia. A hernia is when an organ pushes through an opening in the muscle that holds it in place. In most cases, hernias are not life-threatening, but if left untreated, they can be dangerous. Enlarging hernias require laparoscopic hernia repair.     

Treatment for chronic constipation should include some lifestyle changes that can help improve your digestion and don’t come with side effects. So, let’s look at six natural ways that can relieve constipation: 

1. Eat prunes

Prunes are rich in vitamins, minerals, and antioxidants. In addition to being healthy, they can be an excellent natural laxative, since they contain sorbitol and dietary fiber. These two ingredients can stimulate a bowel movement. The laxative effect of sorbitol also explains why prune juice can improve constipation even though it doesn't contain fiber as the raw fruit does.

2. Drink more water

Water is essential for good bowel movements. It hydrates the gastrointestinal tract, which lowers friction, and helps stool move throughout the colon. Sufficient water consumption also helps keep stool soft and easy to pass.

3. Consume more high-fiber foods

All types of fiber can improve constipation and digestion. The best sources of fiber include veggies, beans, barley, peas, seeds, nuts, and lentils. However, in some cases, eating too much fiber can make people more constipated. Every person has their own different sensitivity to fiber. Talk to your gastroenterologist about how to change your diet to feel better.

4. Exercise regularly 

Regular exercise is one of the best ways to fight constipation. Aerobic exercise can encourage gut function and motility. Your body as well as the gastrointestinal tract needs movement to stimulate activity, that’s why when you're inactive, your organs and systems might be inactive either. This doesn’t mean you have to perform high-intensity interval training, you can simply go for a walk or swim.

5. Add flaxseeds to your meals

Flaxseeds are one of the best sources of dietary fiber and therefore can be used for constipation. Flaxseeds have been shown to speed up intestinal movements and increase their frequency. You can add flaxseeds to smoothies, yogurt, or even on top of fresh fruit. Just like any seeds, flaxseeds also contain oil that can help soften the stool.

6. Consider drinking coffee

The caffeine has been shown to cause the muscles in the digestive system to contract more frequently. However, keep in mind that caffeine (especially excessive caffeine) can be dehydrating, and therefore it’s essential for people with chronic constipation to drink plenty of water.

According to a 2019 study, drinking coffee can help to improve bowel movements after you have surgery on your uterus or colon. The combo of caffeine and warm water is the best recipe to make your bowels work more effectively.