5 Strategies to Ease Constipation & Restore Balance

While it may not make the best cocktail party conversation starter, if you’ve ever suffered from a bout of constipation, you know how uncomfortable and frustrating it can be, and how welcome effective solutions are.

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Many factors can influence bowel function beyond diet and exercise, including: hormonal fluctuations (pregnancy/menopause/underactive thyroid), stress and medication.  And while there is no one size fits all when it comes to addressing bowel concerns, (particular conditions may require specific protocols), here are a few strategies I have found particularly helpful for easing constipation and restoring regularity:

     1) Ground Flaxseed (& Other Functional Fibers)

In addition to rounding out our diets with sufficient amounts of fruits, vegetables and legumes (for those who tolerate), sources of dietary fiber found in nuts and seeds (flax, hemp, chia) can be especially beneficial.

Ground flaxseed is one of my favorites — an excellent source of fiber, ALA and lignans, it’s also affordable and easy to find. Purchase whole (unground) flaxseed and use a dedicated coffee grinder to grind it daily (or grind a couple days worth and keep it stored in a sealed container in fridge). Start small if you are new to flaxseed – maybe 2 tsp ground per day and move up incrementally to about 2 Tbsp per day over time.  My favorite way to incorporate ground flaxseed is in the morning with breakfast – you can add it to your cereal, smoothie, green juice, mix it into your yogurt or sprinkle it over your almond butter toast (of course you can eat these foods any time of day). Chia and hemp seed (used in their whole/unground form) are also excellent sources of fiber that can be added in a similar fashion (hemp seed also works well sprinkled on salads and avocado toast, bringing a mild nutty flavor and pleasant texture) and chia is yummy in slurry and pudding form. ◊ Other considerations: Be sure to accompany your fiber sources with plenty of water to help move things along (more detail directly below).

     2) Lemon Water (& Other Hydrating Fluids)

Fiber requires water to do its work — ironically, constipation can result as a side effect of a high fibre diet in the absence of sufficient fluid to help bulk up stool (fiber absorbs water) and move things along.

For additional support, try sipping tepid (room temp) lemon water to help stimulate bowel function.  Beyond promoting bile production (and tasting good), there is increasing evidence that naringenin (NAR), a powerful flavonoid found in abundance in citrus (known for its anti-inflammatory and antioxidant properties), may also be effective in relieving constipation (Abstract here).  No need to purchase anything fancy – simply add the juice of fresh lemon to water and enjoy, ideally first thing in the morning. ◊ Other considerations: If you start drinking lemon water with any degree of frequency, be sure to use a straw to limit the exposure of acid on your teeth (prevent the erosion of tooth enamel).

3) Probiotics

Stress, diet and medication (including antibiotics) can upset the balance of good bacteria naturally found in our digestive tract.  Refueling with probiotic-rich foods such as tempeh, miso, kimchi and sauerkraut may be helpful.  Other foods that are marketed as being probiotic-rich can be a little trickier because of the diminished amount of bacteria found in heavily processed /sweetened commercial versions such as: yogurt, kefir and kombucha.  For a more targeted approach, consider a daily probiotic supplement that offers billions of live active bacteria (look for a supplement that contains both lactobacillus and bifidobacteria strains).  There is ongoing evidence that probiotic supplements improve bowel movement frequency (recent study abstract here).  ◊ Other considerations: Be sure to store your probiotic supplements according to directions in order to preserve their living status.

4) Prunes (yes, prunes!)

Marred by a dowdy reputation (prunes have a bit of a typecasting problem), this simple and inexpensive dried fruit that has been used for centuries as a natural remedy, continues to perform favorably against the competition.  In addition to its fiber content, prunes contain a natural compound called dihydroxyphenyl isatin, which stimulates the bowels and produces a laxative effect.  In a study published in Alimentary Pharmacology and Therapeutics, researchers compared the effectiveness of the popular supplement psyllium (found in Metamucil®), to dried plums and concluded that prunes were superior in improving stool frequency and consistency in constipated subjects (systemic review here).

5) Troubleshooting & Support

• lifestyle – it sounds so obvious but often in our busyness, we end up delaying or ignoring the call of nature and missing an opportunity; working with our bodies’ natural rhythms is key (it can also help establish routines which in turn supports planning/predictability);
• dairy intake – dairy may be a factor in constipation, particularly for those who have difficulty digesting milk proteins; if you suspect possible food intolerances, dairy or othewise, it may be worth investigating;
• exercise – lack of movement can exacerbate constipation while exercise, (even gentle walking), can help improve gastrointestinal motility;
• other aids – consider a stool (or squatty potty) to elevate feet and create a more natural position for elimination; many find this improved posture helpful.

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The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.

Today’s photo courtesy of Dan Counsell