I’ve been seeing a lot of people lately ask about how to support their bodies naturally through constipation. If this is you, or someone you love, keep reading!
Someone is considered constipated if they have a bowel movement fewer than 3 times a week.
Some of the first things I’d recommend to someone trying to work through this are:
1. Consider going on a probiotic and/or taking digestive enzymes.
You can ask your doctor about probiotics to see if they're right for you (probiotics are not for everyone) – BUT generally speaking they can be a helpful supplement in supporting gut health. Digestive enzymes help your body break down your food and absorb nutrients. To this day, I keep digestive enzymes in my house (and my purse!) and I take my probiotic every night!
2. Drink more water.
You might be thinking “I drink plenty of water,” but how much is “plenty”? Really you should be drinking HALF your body weight in OUNCES daily. (So, if you weigh 200 pounds, your goal should be to drink 100 oz of water every day.) Water makes up 75% of healthy stool! It’s an important part of getting things moving in the digestive system.
3. Eat plenty of fruits, vegetables & whole grains.
Refined, processed foods & white flour are not your friends here. Fruits, vegetables & whole grains provide your body with high quality dietary fiber, but they also support healthy digestive function in general. Dried plums are a secret weapon in our house, but everyone is different, so pay attention to the foods that are not serving you in this aspect. High fiber diets don't work for everyone, but getting high quality nutrients is always important. NingXia Red is a yummy whole food wolfberry puree that is jam-packed with antioxidants and is extremely supportive to gut health.
4. Try yoga!
Slowing your body down (and relieving stress!) can help get things moving, but there are also some yoga poses in particular that stimulate your digestive system and get things moving. The breathing exercises incorporated in yoga practice are also very calming to your body systems.
5. Exercise.
You don’t need to go join a CrossFit gym, but going for a 30 minute walk on a daily basis (or at least every other day!) can really make a difference. Experiment with different methods of movement and stick with what works for you. Creating a sustainable routine is key for long term success.
6. Incorporate essential oils.
Essential oils like ginger, peppermint, cardamom, anise, fennel & tarragon are extremely supportive to healthy digestive function. I only recommend Young Living oils because I know they’re safe and unadulterated. Some of our favorite essential oils to use for digestive support are blends called KidScents Tummygize (which also comes in a convenient roller bottle) and Digize. Essential oils can be applied directly to the abdomen. If needed, you can dilute the essential oil with a carrier oil like jojoba oil, coconut oil, olive oil, etc.
In more severe cases, you may need to reach out to a doctor for further support, but I encourage you to try holistic approaches before turning to laxatives or medication as this can make your problem worse.
Was this helpful for you? Let me know in the comments below! You can also request to join my new Facebook group for more tips to come – free of charge. <3
