There is something that EVERYONE should be doing at least 1-2x per day. Do you have any ideas? If you said “pooping” you are on the money. Everyone should be having a bowel movement at least once per day. Unfortunately, more than 10% of Americans are dealing with constipation. That means nearly 32.8 million people are dealing with constipation! This is why these 10 ways to relieving constipation fast can be helpful to know about.
However, these are not meant to be used every day. If you are constipated more than 3x per week there is something else going on. A stool test and/or breath test can be helpful in finding the root cause.
If you’re not having a bowel movement, this can also be causing your bloating. The buildup of stool in your large intestines can cause bloating. However, excess gas can disrupt the digestive process, also causing constipation.
You can see why it is so important for us to have a bowel movement. We want ALL of those toxins, excess hormones, etc out of our systems. If you need to do a detox protocol due to heavy metal toxicity or mold illness do NOT do it until you are having a bowel movement every day! It can be very dangerous if you don’t as all those toxins have nowhere to go.
However, if you need some simple tips to relieve occasional constipation these 10 are for you!
10 Hacks for Relieving Constipation Fast
This list is meant as a guide for you to find what works best for you. I recommend trying each one out until you find one that works best for you!
Magnesium
Nearly all Americans are deficient in magnesium. Not only is this mineral known as the “stress mineral” due to its relaxing effects. What it does for your digestion is pull water into your intestines. This will help to bulk up your stool to make it easier to past and relax the muscles. Be careful with this as too much can cause diarrhea. Magnesium Citrate is the best form to use.
Play With Fiber Intake
This one may surprise you. However, too much fiber can actually cause constipation. It is very individualized on what will work for you. Some people find relief in reducing insoluble fiber and increasing soluble fiber. The opposite is also true as well. Play around with it, but aim to get at least 25-35 grams per day!
Hydration
Not drinking enough water can make your stool hard and difficult to pass. Increasing how much water you’re drinking can help to soften your stool. If you’re unsure of how much water to drink divide your body weight in pounds by 2. That is how many fluid ounces to drink per day.
Eat a Fat Bomb
If you’re not eating enough healthy fats, it can also lead to constipation. Healthy fats can help to soften the stool and lubricate the intestines. A little can go a long way in what your body needs! Some delicious options of fats are fatty fish, avocados, avocado oil, coconut oil, nut butters, and olive oil.
What you can do is add an extra tbsp or two to a meal and see if that stimulates a bowel movement. Sometimes that’s all you need! But if that isn’t enough try increasing your overall fat consumption. A fat bomb is a delicious way to get a ton of fats in too!
Spore-Based Probiotic
Sometimes your gut just needs a healthy dose of probiotics. All the good bacteria helps to stimulate digestion, but also prevent bacterial overgrowths like SIBO. I do recommend taking Just Thrive daily for overall gut health. Unlike other probiotic brands, spore-based ones can survive our stomach acid. This is important as the bacteria will make it to your small intestines! You can also use yogurt, sauerkraut, beet kvass, etc as a supplement when constipated.
A Shot of Expresso
Pretty much anything with high amounts of caffeine help to stimulate a bowel movement. What is does is stimulates your intestines and stomach. These contracts help to remove the stool from your system. I recommend one cup as too much caffeine can cause stomach cramps, diarrhea, heart palpitations, etc. As for the type of caffeine I recommend things like coffee and matcha!
An Orange with Cayenne and Cinnamon
This hack is from Bethany Ugarte from lilsipper. All you do is take an organic orange and slice it up. Coat the entire thing with cayenne pepper and cinnamon. Eat the WHOLE thing (yes including the peel). Before you know it you’ll be running to the bathroom!
Exercise
I find that doing light movements like bodyweight exercises or walking can help move things along. What exercising does is speeds up how long your stool is in your intestines. This will help prevent moisture from leaving your stool and going into the intestines. Sounds gross but it’s true! Aim to go for a walk after your meals if possible!
Aloe Vera Juice
Not only does aloe help your skin after a sunburn, but it can also help your digestion. What aloe vera juice does is reduce any inflammation in your gut. This can help make it easier for your stool to pass through the intestines. It also stimulates our Migrating Motor Complex (MMC) which is responsible for contracts to push food out of our stomachs.
Squatty Potty
This is one of the best things I have ever gotten! It helps to put our bodies at an optimal angle to poop. If you look back at our ancestors they were squatting not sitting! They are pretty affordable and you can find them anywhere! But Sarah Kay Hoffman from A Gutsy Girl has some DIY options too!
These are 10 things you can try out now for relieving constipation fast! Some of them can also be used for overall gut health (i.e. the probiotic and squatty potty only). Remember these are only for emergency ONLY!
The way to truly eliminate your constipation is to get to the root cause! Thank youu so much for reading and I’d love it with anyone in your life who’s constipated!
XOXO,
Disclaimer
**This information is not meant as medical or nutritional advice. Always check with your qualified healthcare professional before incorporating new supplements or nutritional changes into your routine. A Primal Health Coach (PHC) is trained to evaluate nutritional needs and make recommendations for dietary changes and nutritional supplements. A PHC is unable to diagnose, treat, or cure any disease or medical condition. I cannot guarantee any specific result from recommendations as we are all bio-individually different. If you are under the care of a healthcare provider, it is important that you contact them and alert them to any changes in your lifestyle in regards to nutrition and supplements. A health coach may be a beneficial addition to more traditional care, and it may also alter your need for medication, so it is important you always keep your physician informed of changes in your nutritional program.
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