Maintaining a healthy digestive system is crucial for overall well-being. Daily bowel movements allow accumulated toxins, via the bile, to be purged from the body. Constipation can actually impede the natural elimination of waste and toxins, leading to discomfort and potential health issues. The following is a list of the top 10 ways to naturally support your body in relieving constipation and promoting a healthy digestive system.
Drink Plenty of Water
Proper hydration plays a vital role in maintaining regular bowel movements. Make sure to drink an adequate amount of water throughout the day. Staying hydrated keeps your stool soft and facilitates smooth passage through the digestive tract. Ideally you want to aim for half your body weight in ouces per day of water. On average that is roughly 60-80 ounces of water per day. Add in a pinch of Himalayan se salt to add in essential electroyltes.
Fiber
Incorporating non-fermentable soluble fiber into your diet can work wonders for relieving constipation. Psyllium husk, a fiber-rich food, adds bulk to your stool and promotes regularity. Remember to consume sufficient water along with fiber to prevent potential blockages.
Magnesium Citrate
Magnesium citrate, a mineral with a gentle laxative effect, can stimulate bowel movements. It can be a helpful option for occasional relief from constipation. Magnesium by itself has a laxative effect and the citrate side group aids in that. I like Calm Magnesium powder as a great concentrated source of magnesium citrate.
Vitamin C
Vitamin C not only supports the immune system but can also act as a mild laxative. Boost your intake of this beneficial nutrient by consuming fresh fruits and vegetables rich in vitamin C. Besides aiding digestion, vitamin C helps keep you healthy and vibrant.
Prunes
Prunes have long been renowned for their natural laxative properties. These delicious fruits or prune juice can effectively relieve constipation and promote regular bowel movements. They are a natural and tasty solution to support your digestive health.
Mangoes
Mangoes not only provide a burst of tropical flavor but also offer significant amounts of dietary fiber. Including mangoes in your diet can aid digestion and help regulate bowel movements. Enjoy this juicy fruit as a healthy snack or incorporate it into your meals.
Coffee
That morning cup of coffee not only helps wake you up but can also stimulate your intestines and encourage bowel movements. Coffee acts as a mild laxative for some individuals, making it a potential ally in relieving constipation. Remember to consume coffee in moderation and never past noon as the caffeine can affect your sleep.
Herbal Remedies
Natural herbal remedies like Cascara Sagrada and Senna have been traditionally used to alleviate constipation. However, it's crucial to consult with a healthcare professional before incorporating these remedies into your routine, as they can have potent effects.
Probiotics
Maintaining a healthy gut flora is vital for digestion and regular bowel movements. Probiotics, whether from probiotic-rich foods or supplements, can help support your digestive health. They promote a balanced gut environment, aiding in proper digestion and waste elimination.
Movement
Regular exercise not only benefits your overall health but also stimulates your digestive system. Physical activity helps keep your intestinal muscles active, facilitating regular bowel movements. Engage in activities you enjoy to maintain an active lifestyle and support your digestive well-being.
When to Seek Medical Attention:
While occasional constipation is common, persistent or severe constipation may indicate an underlying medical condition. If you continue to experience constipation despite trying these strategies, it's important to consult with a healthcare professional. They can help identify potential causes, such as bowel obstruction or dysbiosis of the gut (bacterial, fungal, or parasitic overgrowth).