There are over 4 million people in the United States that are constipated right now and 2.5 million of them will go to doctor this year because of constipation. Thankfully, there are a lot of things you can do at home to naturally relieve constipation quickly at home.
Always consult your health care provider especially if you have chronic constipation or other digestive concerns.
11 Effective Ways to Naturally Relieve Constipation Quickly
You already know to:
- stay hydrated
- drink lots of water
- exercise
- eat more fiber
Let's dig deeper and chat about some lesser known natural ways to relieve constipation. It's best to incorporate these tips into your lifestyle and routine as opposed to doing them once and hoping to get a quick fix.
1. Chia Seeds for Constipation Relief
Chia seeds are one of my favorite beauty secrets and they are great for gut health! My favorite ways to add chia seeds to my water are overnight oats and chia seed water. Get the how-to guide here.
- Chia seeds are tiny powerhouses when it comes to improving digestive health packed with fiber, which is essential for promoting regular bowel movements and relieving constipation.
- When chia seeds are mixed with liquid, they form a gel-like consistency that helps to soften stool and move it through the digestive tract more easily.
- Chia seeds are rich in omega-3 fatty acids, which can reduce inflammation in the gut and promote overall digestive health.
- By incorporating chia seeds into your diet, you can help alleviate constipation and support a healthy digestive system.
- Learn more about chia seeds for health and beauty here.
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2. Activated Charcoal for Constipation Relief
Activated charcoal is part of my holistic tool kit that I keep on hand. With this tool kit, my mommy skills are just about invincible! I use activated charcoal anytime someone in the house has tummy troubles.
- Activated charcoal works by adsorbing unwanted substances in the gastrointestinal system, including toxins, bacteria, & gas and helps flush them out of the body.
- It can alleviate discomfort quickly and makes it one of my most used remedies for all things tummy.
- By taking activated charcoal supplements or incorporating it into your diet, you may experience relief from constipation in a short amount of time.
- Learn more about activated charcoal here.
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3. Oil Pulling for Constipation Relief
- Oil pulling involves swishing a tablespoon of coconut oil in your mouth for a few minutes to help remove toxins and improve oral health.
- While oil pulling is typically associated with dental benefits, some believe that it can also aid in relieving constipation.
- The process of swishing coconut oil in your mouth is thought to stimulate the digestive system and help regulate bowel movements.
- Many people swear by oil pulling as a natural remedy for constipation and overall gut health.
- Learn more about oil pulling here and learn how to make oil pulling chews here.
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4. Castor Oil and Navel Pulling for Constipation
- Castor oil is derived from the seeds of the castor oil plant and is known for its powerful laxative properties.
- When taken orally, castor oil stimulates the muscles of the intestines, helping to move stool through the digestive tract more efficiently.
- Use castor oil with caution and follow the recommended dosage instructions, as excessive consumption can lead to adverse effects.
- Putting castor oil in your belly button, a process called navel pulling, may also support digestion, reduce constipation, and support gut health.
5. Essential Oils for Constipation Relief
I incorporate essential oils in my beauty, health, and dental care routines. They are a big part of my holistic tool kit and get used daily in my house. Get the best and latest deals, codes, and promos here.
- Essential oils such as peppermint, ginger, and fennel have been known to support the digestive system. These oils can be diluted and applied topically to the abdomen, inhaled, or ingested in small amounts to help promote bowel movements.
- Essential oils can also be added to a detox bath.
- EASY BUTTON: DiGize is my favorite digestive support oil and has all 3 essential oils in the blend (peppermint, ginger, and fennel). Order it here and get the latest coupon code here.
6. Detox Shot for Constipation Relief
- This morning detox shot is full of enzymes, antioxidants, probiotics, and minerals that support gut health & digestion and ease bloating & constipation.
- This shot with lemon juice, apple cider vinegar, cayenne pepper, honey, and more is my favorite way to start my morning.
- Get the recipe here.
7. Bentonite Clay for Constipation Relief
- Bentonite clay is known to soothe digestive issues like constipation, diarrhea, and bloating by binding to and removing toxins in the digestive tract.
- This article cites multiple studies that show that bentonite clay is beneficial to use for diarrhea, irritable bowel syndrome, cramps, bloating, and constipation.
- Use a food grade bentonite clay and follow the usage instructions.
- You can also use bentonite clay in a detox bath for constipation relief.
- Learn more about bentonite clay here.
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8. Probiotics for Constipation Relief
- Adding probiotics to your diet and supplement routine can provide even more digestive support in relieving constipation quickly.
- Probiotics are beneficial bacteria that help maintain a healthy balance in your gut flora, which is essential for proper digestion and regular bowel movements.
- I use these probiotic supplements for me and these for my kids.
- Kefir and kombucha are loaded with naturally occurring probiotics.
- Learn more about probiotics here.
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9. Better Supplements
- Many vitamins on the market today are full of synthetic ingredients, dyes, fillers, and artificial flavorings. How our bodies absorb minerals and vitamins from whole food sources is very different than how it is absorbed from synthetic sources.
- Synthetic iron, calcium, and vitamin D can cause an imbalance in our gut resulting in constipation and are among the biggest culprits.
- Learn more about finding quality supplements that don't cause constipation here.
10. Magnesium for Constipation Relief
- Magnesium is an essential mineral that plays a crucial role in muscle function, including the muscles in the digestive tract.
- Low magnesium levels can lead to constipation, as the muscles in the intestines need magnesium to contract and relax properly for smooth bowel movements.
- By increasing your magnesium intake through supplements or magnesium-rich foods like nuts, seeds, and leafy greens, you can help stimulate bowel movements and alleviate constipation.
- Grab a magnesium supplement here.
11. Herbs and Herbal Teas for Constipation Relief
- Herbal solutions such as senna, cascara sagrada, peppermint, ginger, dandelion, and aloe vera teas can help support bowel movements and alleviate symptoms of constipation.
- Peppermint tea has a calming effect on the digestive system.
- Ginger tea can help stimulate bowel movements.
- Dandelion tea is known for its mild laxative effects and can aid in relieving constipation.
- Find herbal teas for constipation relief here.
Habits, Not Quick Fixes
Always consult your health care provider especially if you have chronic constipation or other digestive concerns. It's best to incorporate these tips into your lifestyle and routine as opposed to doing them once and hoping to get a quick fix.
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