Natural Constipation Remedies – Foods and Supplements

Constipation is defined as having difficulty emptying the bowels, usually associated with hardened feces. In other words, it causes slower than normal movement of food waste (stool) through the digestive tract. [1]

Constipation is one of the most frequent gastrointestinal complaints in the US and Western countries, and people are searching for constipation remedies that are safe and effective.

There are at least 2.5 million doctor visits for constipation in the US each year and hundreds of millions of dollars are spent for laxatives yearly. About 42 million people in the US, or 15% of the population suffer from constipation.

Constipation is typically caused from a combination of different factors, including your diet, amount of physical activity, hydration levels, thyroid issues, nutrient deficiencies, and your stress levels. 

Gut imbalances can also contribute to constipation. Conditions such as gut dysbiosis, leaky gut, IBS/SIBO, Candida, or parasite infections are potential underlying causes of constipation. 

While it’s important to address the root cause and begin to bring the body back into balance, you also want constipation remedies that are safe and effective. 

Below are some of my top natural constipation remedies for relief. 

Magnesium Citrate

Magnesium is a mineral we all need and most of us are deficient in. It’s great for reducing stress, relieving muscle tension and spasms, and it’s wonderful for promoting bowel regularity.

Magnesium can be a very effective constipation remedy without relying on harmful, potentially dangerous laxatives. You can find magnesium supplements in several forms, but the best form to help with constipation is magnesium citrate. 

I recommend taking magnesium right before bed. It will not only help relieve your constipation, but it will help you relax and sleep.

You’ll likely have to use trial and error to find your ideal dose. The only side effect of taking too much magnesium is loose stools, which is good if you have constipation! Most people find their effective dose to be anywhere between 300-1000mg. Click here for the brand I like.

Mag 07

Mag 07 is a special form of magnesium designed to cleanse the colon. Mag O7 is a specially formulated magnesium based compound which has been ozonated and stabilized to release Reactive Oxygen Species (ROS). Mag O7 has a stool softening effect, which eliminates the digestive track of unwanted debris.

Mag O7 aids the digestive process by slowly releasing beneficial ROS which helps friendly bacteria utilize nutrients efficiently. This product works very quickly and effectively! Click here for details.

Cape Aloe

Cape Aloe is an all natural supplement that supports bowel movement and colon health. It has traditionally been used to relieve constipation and help with colon cleansing.

Cape Aloe is known botanically as either Aloe capensis or Aloe ferox. Aloe ferox is an extremely familiar plant, known for its therapeutic qualities. The sap of this plant is employed in the form of a laxative.

Commonly known as bitter aloe, this plant has been used for medicinal purposes for more than two centuries. Using cape aloe regularly helps to support your immune system and relieve constipation. Click here for details.

Aloe Vera

Historically, preparations of aloe vera have been used for digestive ailments. Diarrhea and constipation are common issues the plant is well-known for helping with.

Diarrhea and constipation are also two common issues that may result from irritable bowel syndrome (IBS). Other symptoms of IBS include cramping, abdominal pain, flatulence, and bloating. Aloe has shown potential for helping these problems as well.

Taken internally, aloe juice can have a soothing effect. Juice with aloe latex — which contains anthraquinones, or natural laxatives — may further help with constipation. [2]

Triphala

Triphala is derived from the following three fruits: amla, haritaki and bibhitaki and has been a staple of Ayurvedic medicine for over 2,000 years.

Triphala acts as a natural laxative to nourish the digestive tract and help produce regular bowel movements. Triphala can help to naturally cleanse the colon and support removal of bacteria, heavy metal detox and eliminating excess fatty acids from the body.

When it comes to the elimination process, amla supports intestinal repair, haritaki strengthens the intestinal muscles to contract more efficiently when the bowels need to move, and bibhitaki pulls the old mucus off the wall. [3] Click here for details.

Water

Aim for half your body weight in ounces of water daily. Try adding lemon essential oil or fresh lemon juice. Drink room temperature liquids as opposed to cold liquids

Warm Liquids

Warm liquids like herbal teas and bone broth, especially first thing in the morning help stimulate digestion and can be an easy constipation remedy. Try drinking warm water with a couple drops of lemon essential oil or ginger tea in the morning before breakfast. Also consider incorporating warm drinks like herbal tea and bone broth during the day.

Coconut Oil / MCT Oil

Coconut oil and MCT oil may have a laxative effect. It’s been suggested that coconut oil may increase metabolism and help food pass more quickly through the body. This may mean more frequent and smaller, softer bowel movements. [4]

MCT oil derived from coconut oil may have the same effect. It is thought that MCFAs (medium chain fatty acids) stimulate bowel movements and help to soften the stool.

Consider taking 1-3 tbsps daily. You can take the oil by itself, blended in beverages (I love to blend coconut oil in my coffee!), or cooking with coconut oil.

Psyllium Husk

Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. It is best known as a natural laxative that is commonly found in health stores.

Psyllium husk powder is an edible soluble fiber and prebiotic. It’s often referred to as a bulking fiber because once it is ingested, it expands, forming a gel-like mass by drawing water in from the colon. It then promotes easy, healthy elimination by sweeping waste out of the colon more quickly and efficiently.

Recommended serving of whole psyllium husks:

• For adults and children over 12 years of age, it’s 1 tablespoon mixed into 8 ounces of a liquid of your choice (water, juice, milk, etc.) 1–3 times daily.
• For children 6–12, the recommended psyllium husk dosage is 1 teaspoon 1–3 times daily.

Recommended serving of psyllium husk powder:

• For adults and children over 12 years of age, it’s 1 teaspoon mixed into a liquid of your choice 1–3 times daily.
• For children 6–12, the recommended dosage of psyllium husk powder is a half teaspoon 1–3 times daily. [5]

I recommend starting with half a dose once a day and working your way up to a full dose 2-3 times a day as needed. 

Essential Oils

Essential oils support the body in a variety of ways including digestion. The best ways to use oils as a constipation remedy are topically and internally. Remember, if you choose to take oils internally, make sure they are Certified Pure Therapeutic Grade oils and are approved for internal use.

When using these oils both topically and internally, a little bit goes a long way. I recommend 1-3 drops. You can add a drop to a couple ounces of water and drink it or put a couple drops in a veggie capsule.

A few oils that promote motility and ease constipation include rosemary, lemon, peppermint, marjoram, ginger, fennel, orange, and a fantastic blend called DigestZen.

Apply a couple drops over abdomen as often as needed or take 2-3 drops in a veggie capsule 2-3 times per day.

Probiotics

We know there’s at least 10 bacterial cells for every human cell. We are primarily bacteria. Healthy bacteria that is naturally present in your GI tract is important for digestion, nutrient absorption, and supporting your immune system.

The metabolic functions of these bacteria provide energy, vitamins, and protection against harmful pathogens. The composition of bacteria in your intestines is known to affect your digestion and absorption of food. Your gut bacteria have an effect on your immune system, infection, drug metabolism, and weight gain.

Many probiotics on the market are not providing you with much value, but there are a few good ones that support the digestive system and can relieve symptoms of an imbalanced gut. One of my favorite probiotics is Megaspore.

MegaSporeBiotic has been shown to heal leaky gut by closing tight junctions between colonocytes, increasing the thickness of intestinal mucosa, and up-regulating secretory IgA levels that support the body’s natural defense against infections.

With a published, human clinical trial showing a 60% reduction in leaky gut in just 30 days, MegaSporeBiotic is the most effective leaky gut solution on the market today. Order MegaSpore here.

By healing leaky gut and balancing gut flora, you may reduce your issues of constipation. 

Dosing for MegaSpore: Start with 1/2 capsule every other day and titrate up to 2 capsules per day.

If you want to give any of these options a try, I recommend selecting one or two from the list above and incorporating them to see how they work for you.

If you’d like more guidance for your personal needs, you can schedule a 30-minute strategy session here. (This is a discounted session available one time to prospective clients.)