Constipation - 10 Anti-Constipation Tips

Let’s get right to it: Tell me all about your poo! While this might not be the best conversation starter around the water cooler, believe it or not, as a naturopathic doctor, I actually look forward to asking this question! I’m not trying to be cheeky (no pun intended), but asking about your bowel movements provides information not only about the workings of your digestive system, but also about so many other aspects of your health. It’s all about what your poo says about you!

• Are your bowel movements soft or hard, foul smelling, or smooth?
• Is their colour light or dark?
• Do they float or sink?
• Maybe you find it difficult to have a bowel movement, or maybe they happen more than you’d like them to?

When it comes to understanding your body, your bowel movements are really a wealth of knowledge that tells us not only what you’re eating, but also:

• how well your body is absorbing and using nutrients;
• the health of many organs in your body, including your liver, gallbladder, and stomach;
• and it can be just the tool (or maybe stool) to understanding your health concerns.

Constipation, defined as fewer than three bowel movements per week, is an all-so-common problem that I often treat in clinical practice. Typical symptoms associated with this concern can include:

• abdominal discomfort;
• gas;
• bloating;
• straining;
• hard or small stools;
• as well as rectal bleeding;
• and even physiological stress.

We all know that our bowel movements are our body’s way of eliminating what it does not need, including food waste and excess water as well as other products such as hormones and medications. Regular bowels movements ensure that these waste products have a generally short transit time and efficient removal. When we’re constipated, however, these waste products end up sitting in your colon, increasing the risk for reabsorption and recirculation in your body. If left unchecked, constipation can lead to a host of other complications, including hemorrhoids and fissures. Constipation is your poo’s way of telling us that something isn’t quite working right in your digestive system. There are any number of reasons why you might be suffering with infrequent bowel movements, including:

• food sensitivities or allergies;
• bowel disease;
• structural anomalies;
• chronic or excessive stress;
• poor or imbalanced diet;
• poor hydration.

Correcting these factors may be just the prescription to keeping your bowels—and you—in good working order.

Here are 10 recommendations to treat and prevent constipation that you’ll want to incorporate daily to help you get things moving a little more smoothly when you go to take a seat on the throne!

1. Hydration: Water is essential when it comes to treating constipation. Without it, our stool becomes hard and difficult to eliminate, compounding issues such as hemorrhoids and rectal pain. Before you try anything else, increase your water and electrolyte intake to see if that helps get things moving a little more easily. Fruit-flavoured water and coconut water are delicious ways to stay hydrated.
2. Healthy Fats: Adding nuts, seeds, and oils can also help lubricate the bowels to excrete stool more easily. Walnuts and almonds are great choices and have the added bonus of including healthy fats and proteins to keep you feeling full throughout the day.
3. Vegetables and Fruit: Vegetables and fruit are fibrous; one of the best treatments for constipation, as it helps to bulk up bowel movements and stimulates growth of colonic flora. There are fun ways to eat healthy greens and colourful fruits: Try cutting them up in super fun shapes or blending them into a juice, smoothie, or popsicle.
4. Vitamin C: Taking a vitamin C supplement can be useful for those who are constipated, especially if your constipation is related to iron supplementation. Taking vitamin C with iron will not only improve its absorption, but will also soften your stool, making it easier to pass. It’s a win-win!
5. Probiotics: Taking probiotics, a.k.a. good bacteria, or eating fermented foods (e.g. miso, sauerkraut, kombucha, yogurt) helps maintain bacterial balance in the gut, which keeps your bowel movements more regular.^[2] If you are taking antibiotics, make sure to leave at least 1–2 hours between antibiotic and probiotic doses.
6. Botanical Remedies: There are many herbs and botanicals that can help to treat constipation, including peppermint oil and ginger.^[3][4] Ground flax seeds are one of my favourite ways to include more fibre into the diet, helping to treat constipation.^[5] Ask your naturopathic doctor to see if adding 1–2 tablespoons gradually over a period of time to your smoothie or oatmeal will be of benefit to you. And remember to always keep them in the fridge and grind up your flax seeds, as taking them whole can aggravate the digestive tract, especially for those with bowel conditions such as diverticulitis.
7. Exercise: Strengthening your body, cardiovascular endurance, as well as practicing squats are important to initiate blood flow and healthy bowel postures. Research has shown that even walking can be a preventative measure when it comes to keeping the bowels regular.^[7] So grab your running shoes to get digestively fit!
8. Squatty Potty: By now, we’ve all heard of this aptly named adjunct to the busiest seat in the house, and for good reason! Sitting with your knees above your hips is a healthier position for the bowels while on the toilet, and it can decrease strain on the colon and rectum.^[8] Get your Squatty Potty today!
9. Massage: Abdominal massages can assist with a slow bowel transit time.^[6] The external use of castor oil packs have also been shown to successfully treat constipation; try incorporating this oil into your massage in a clockwise direction starting at your right hip, as this will encourage fecal movement through the large intestine.^[1]
10. Mood: Stress is a huge component of constipation. When you are in a stressed sympathetic state, you aren’t able to relax, absorb the proper nutrients from your foods, or have easy bowel movements. Practice taking three deep, long and slow breaths before you eat and while sitting on the toilet to help engage the parasympathetic nervous system to get you resting and digesting!

A conversation about your poo is probably not something you’re all too comfortable with, but dealing with constipation may be just as uncomfortable. Uncovering the root cause of your constipation is always the key to treating this concern. Give these 10 recommendations a try, and start on your journey to digestive and total body wellness!

Happy pooping!