Steps to beating Constipation and Stomach Discomfort Naturally

Written By Isabella Meneses-Furuseth

Constipation is a condition where one has infrequent or uncomfortable bowel movements, typically less than three times a week. This can be very uncomfortable and cause several symptoms, as listed below. 


Symptoms of constipation

  • Abdominal pain

  • Painful bowel movements (going to the bathroom) 

  • Infrequent bowel movements

  • Bloating or feeling full 

  • Feeling sluggish 

  • Passing hard or dry stools 

  • Sensation that you did not fully empty bowels after bowel movement


When you are experiencing these symptoms, it is your body's way of communicating with you that there may be something wrong inside. It can be very difficult to pinpoint the exact reason why constipation may be happening and it is important to pay attention to when these symptoms arise and what you ingested or did in the hours leading up to it. 

 

Common Causes of Constipation 

  • Diet high in meat, processed and prepackaged foods, and low in fruits and vegetables 

  • Diet low in fiber, mainly coming from fruits and vegetables

  • Dehydration

  • Lack of movement

  • Holding in a bowel movement 

  • Certain medications 

  • Pregnancy 

  • Older age 

  • Stress

  • Mental health problems 

What Should You Do?

Begin by simply paying attention to your body. When symptoms arise, try to think back on what you ate or what you did before you started experiencing pain or discomfort. 

You might consider keeping a journal for 3-5 days to track what you eat and drink and the symptoms you experience throughout the day. This allows you to look back on the journal and reflect at the end of the day so you can visually see what might be causing your constipation. When looking over the recommendations, pick based on what you think is most relevant to you and your symptoms. 

Next, introduce 2-3 recommendations from the list for 1 week and see if you experience relief. 

If the intervention is working, you should feel abdominal relief and have a bowel movement within the first few days. 


Food and Lifestyle Recommendations for Constipation

There are different things we can do to address and relieve constipation through diet and lifestyle. Different foods can stimulate bowel movement and increase digestion activity. Lifestyle can also have the power to calm the body and allow the digestive tract to do its job and stimulate a bowel movement.  

Supporting your body with healthy foods is a crucial part in relieving constipation and going to the bathroom constantly. Focusing on nutrient dense foods and staying away from processed foods can not only relieve constipation but can increase overall health. 

Focusing on increasing water, fruits, and vegetables can be very powerful to relieve constipation as these foods are typically high in fiber and micronutrients like minerals that support overall internal body function and the digestive tract. 

  • Increase water intake 

    • Aim for half of your body weight in ounces

      • 8 ounces is a standard cup, 12 ounces is an average can of soda or beer, 16 oz is an average water bottle

  • Increase fiber intake

    • Fruits: prunes, figs, papaya, kiwi, apples, berries, citrus fruits (oranges, lemons, limes) 

    • Vegetables: leafy greens, like spinach, artichoke, broccoli, peas

      • I recommend you cook them, as raw vegetables can be hard on the digestive tract and can worsen abdominal discomfort. Can you believe a salad may worsen stomach discomfort? If you eat a lot of salads and are experiencing stomach discomfort, consider taking a break for a few days or cooking it.

    • Nuts and Seeds, especially chia seeds and flax seeds

    • Whole grains: whole form oats, quinoa, bran, rye

      • Fiber works best when it is able to absorb water, so ensure you are drinking enough water

  • *Caution in adding too much fiber at once as it may cause bloating, gas, discomfort and pain if your body is not used to it. Gradually increase fiber intake over the course of a few weeks. Do this by implementing a handful of new foods and meals every few days, ensuring there is no pain or discomfort. 

  • Increase mineral intake

    • Minerals are an essential part of digestion. Several minerals play a role in pulling water into the digestive tract and can stimulate movement in our intestines, which is a part of the process to have bowel movements. Examples include potassium and magnesium. 

      • Bone broth

      • Natural Coconut Water

      • Aloe vera juice

      • Pure cocoa powder

  • Avoid alcohol and caffeine

    • Alcohol and caffeine can dehydrate you 

  • Consider adding probiotics

    • Probiotics are essentially good bacteria that you eat to support your gut health. This can soothe symptoms and discomfort.

    • Examples: Kefir, yogurt, kombucha, kimchi, fermented foods

  • Stimulate stomach acid (or digestive juices) before eating

    • In order to digest food properly, it must fall into our stomach acid to be broken down. If stomach acid is low, our food may not be getting properly broken down and digested. Some ways to stimulate stomach acid production is by having something bitter before the meal or having a little bit of apple cider vinegar. 

  • Movement

    • Getting the body moving can stimulate movement in the digestive tract as well

    • Examples: walking, cycling, swimming, lifting weights, gardening

  • Exclude any foods you might be sensitive too

    • Eating foods that the body reacts badly to can cause inflammation inside of us and can lead to discomfort. If you notice a food that causes adverse effects, try eliminating it for the time being. Common food sensitivities include gluten and dairy. 

  • Chew very good before swallowing 

    • This sounds so simple but it can make a huge difference! By chewing the food very well in your mouth, it starts the process more broken down and makes the next steps of digestion much easier on the body. 

  • Consider not drinking water while you eat 

    • Some people have found that it might be better to not drink water while eating so that the food is not rushed down by the water and so that the digestive juices can remain in the most acidic environment possible. 

  • Stress relief 

    • Did you know that when you are stressed, the body will put digestion on hold? This is because the body senses that the stress is more important and has to get dealt with right away. Therefore, its energies will go into the stress and put everything on hold. 

    • Examples that might help with stress relief: meditation, yoga, and taking deep breathes

 

Don't feel overwhelmed by this list. These are just several ideas on how to improve digestion, this does not mean you have to do them all. I want you to pick 2-3 that you feel pertains most to you and see how it goes for the week and then reevaluate if necessary.

What about Laxatives?

Laxative medications are a common go to when someone is experiencing constipation. However, I would recommend staying away from these and try some other natural relief forms first as they can have many adverse effects. If you are interested in learning more about the different kinds of laxatives, how they work, as well as the effects that they can have here is a paper that breaks it down: https://www.ncbi.nlm.nih.gov/books/NBK537246/ 

Disclaimer: Before making any any changes, I always suggest talking to your health professional first to avoid any unwanted symptoms. If you have any general questions, feel free to reach out to me via email but remember I cannot offer clinical advice for specific cases unless we are working together.

Isabella Meneses-Furuseth https://www.roothealingnwa.com
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