5 Tips for Relieving Constipation

By Be Well Health Coach Katrine van Wyk

Though we might not like to admit it out loud, many of us have experienced that uncomfortable bloated feeling when you just can’t go. The dreaded constipation. You’re sluggish, your jeans feel too tight and you’re straining when you do try to go. It doesn’t have to be that way. Here are 5 tips to help get you back on track.

Add More Magnesium to Your Daily Routine

It’s estimated that as many as 80% of us are magnesium deficient and don’t even know it. This mineral is a potent relaxant and has a calming effect on the body–just what you need when things in your digestive track start to get a bit tense. It’s also quite helpful for people who have difficulty sleeping. Natural sources of magnesium include pumpkin seeds, dark leafy greens and black beans, but if you need an extra boost, some supplementation might be necessary

Try Adding Triphala to your Diet

This Ayurvedic herbal supplement is made from the fruits of three different trees and together they have a gentle cleansing and detoxifying effect on the body, but without causing any irritation in the colon. This is not like other laxatives that can be depleting and cause cramping–instead it has strengthening and gentle properties for a much better experience. Well worth a try to aid with regularity.

Get More Exercise

Many of us have jobs that require us to sit in front of the computer for many hours a day. We know this sedentary lifestyle is not healthy, but did you know it can also be the culprit of your constipation?

Make a point to get up and move every hour and take a 10-minute walk at lunchtime. Try to  schedule in some exercise every day, whether it’s a Zumba class, a fast-paced walk or yoga, do something you like. Also, as a digestion aid, try adding in some yoga poses that include twisting, which will help get things in your gut moving along. Need some motivation to get moving? Read here .

Cut Back on “The Whites”

This is really a tip that applies to everyone at all times, but specifically if you’re experiencing any digestive upset it’s time to cut back drastically on your intake of white flour, dairy, and sugar.

White flour and gluten work almost like glue in the body and can certainly clog things up (did you know they used to make glue from water and white flour back in the day?) Dairy is linked to a lot of digestive issues and can cause inflammation in the intestines. Sugar feeds the bad bacteria in the gut that can cause all kinds of extra problems. Cutting out these foods will allow your body to work at its full potential.

Add in Fiber

Fiber promotes regularity and is an essential part of a healthy diet. You find fiber in:

  • All fruits and vegetables
  • Leafy greens
  • Nuts
  • Seeds
  • Whole grains

Since fiber is essential to keeping your digestive track regular, try to up your intake of these foods, and add some chia seeds to your morning shake. If that’s not enough, you can also try a fiber powder supplement that you can drink on its own or add to your shakes.

Though it’s embarrassing to talk about, digestive track regularity is an important part of feeling your best throughout the day. Check out the Be Well store for digestive health supplements that can help you keep constipation at bay.

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  • JuanitaFrapp

    Katrine van Wyk, for sharing insightful healthy note. Yeah fiber helps a lot and
    its plays a key role even I constipated few months ago the doctor suggest me to
    consume fiber, daily 30-35 grams per day I have followed the diet tips which
    doctor suggested me and people who are constipated should avoid fatty foods its
    takes longer time to digestive. Eating natural foods helps you a lot. Many people
    are aware of diet of constipation thanks for sharing informative note.

  • Anonymous

    Thanks Juanita! I’m so glad you found the tips helpful. – Katrine

  • JuanitaFrapp

    You are Welcome Katrine van Wyk, its my pleasure honestly Thanks for your article really very useful to me . I appreciate your efforts for researching and sharing its very informative.

  • [email protected]

    Hello Katrine… The tips which are given here are really valuable. Fiber provides many health benefits but unfortunately it has side effects which may lead to health issues. Excess of fiber intake also cause health complications. While consuming fiber we should maintain certain level that means fiber intake depends on our body requirement. Below are the fiber levels according to their age and gender.

    Men below 50 years have to consume 38 grams per day.
    Men above 50 years have to consume 30 grams per day.
    Women below 50 years have to consume 25 grams per day.
    Women above 50 years have to consume 21 grams per day.

    If they exceed this limit of fiber intake they may get health issues. One more important tip I want to add here i.e water can helps to control the constipation. Daily 8 – 10 glasses of water helps to avoid health issues like constipation, other colon problems and it can reduce the body weight. Thanks for sharing your valuable tips, useful information always appreciable and keep sharing.

  • CytheriaUrs

    Hello daisayrose,
    A low fiber diet may increases the many health
    risks. The long-term effect of low fiber includes the risk of diabetes,
    heart disease, stroke and gastrointestinal conditions. Actually the
    short -term effect of a low fiber diet is usually constipation. A high
    fiber diet prevents constipation and hemorrhoids. It stimulates the
    muscles of the digestive track to retain their tone.
    Upper intake
    levels for Fiber are not at all recommended in any cost. Because fiber
    is bulky, at high intakes, fiber can combine with certain vitamins and
    minerals to make them unavailable to the body in a chemical process
    called “chelation”. Fibers do carry water out of the body, which could
    be dehydrating. It is important to drink extra fluids to help fiber
    So while consuming the fibers one should maintain the equilibrium.

  • [email protected]

    Hello Cytheria.. I said the people need to maintain the fiber intake levels means that if they increase or decrease the intake of fiber
    suddenly, they will get health issues. As I mentioned above that they have to consume fiber according to their age and gender. And one more thing while taking fiber food need to drink more water to avoid dehydration.

  • CytheriaUrs

    Ya.. I do agree with your words. While taking sufficient amounts of fibers one should consume good amounts of water too else fiber may worsen the constipation issues.

  • Sharon

    I disagree with this article. Fiber won’t do much, if you don’t have enough good gut bacteria in your system (that’s they key). If you have good raw dairy from animals raised in a healthy way, you shouldn’t have a problem with dairy either. The problem is that our laws and regulations have made most dairy on the market sh*t.

  • Anonymous

    I agree with you Sharon – god health starts with the gut and having a healthy gut flora will also help avoiding constipation.