Have you ever been constipated? It’s an uncomfortable and excruciating condition that can be caused by stress or a poor diet.

If you’re tired of sitting too long on the toilet and waiting for nothing, you can try natural remedies like ginger or peppermint essential oil to relieve constipation.

What causes constipation?

There are different kinds of constipation, but the condition is usually caused by a lack of exercise, poor nutrition and even emotional or stress-related issues.

Taking certain medications can sometimes cause constipation. A chronic condition called irritable bowel syndrome (IBS) is also known to cause constipation.

Additionally, conditions linked to nerve damage, such as multiple sclerosis, Parkinson’s disease, stroke or some forms of trauma, can cause slow-transit constipation. This is when feces take too long to move through the intestines. On the other hand, common causes of constipation may aggravate nerve damage-related conditions, especially if the person affected suffers from chronic stress or follows a poor diet.

You may be constipated if you pass hard, lumpy stools that are often small and hard to evacuate. Alternatively, tiny lumps clumped together that are difficult to pass can also be a sign of constipation.

6 Natural treatments for constipation

The items listed below are some of the best natural remedies for constipation. If you’re not used to taking any of them, consult your physician first to check for possible drug or allergic interactions.

Coffee

Some people may experience a laxative effect when they drink coffee. This may prove helpful if you’re constipated.

While research still hasn’t determined the reason for this effect, it is believed that coffee stimulates the distal colon. The warm coffee can also help relax the colon and promote bowel movements.

Fiber

Following a fiber-rich diet is one of the most effective ways to prevent constipation.

Keep things moving by eating lots of beans, brown rice, leafy green vegetables, whole grains and certain nuts (e.g., almonds, pecans or walnuts). Fruits like apples, avocados and raspberries are also full of dietary fiber.

Make sure your diet includes whole grains, not refined grains. A smoothie made with almond butter, a banana, leafy greens, MCT oil, raspberries and a liquid of your choice can help relieve constipation.

Ginger

Ginger contains sesquiterpenes that can soothe digestive spasms and enable things to move along. Ginger also helps reduce bloating and gas.

Dilute ginger essential oil in a teaspoon of carrier oil then massage your abdomen with it. The warming sensation will help induce relaxation.

Alternatively, you can add a drop of food-grade ginger essential oil to your morning smoothie blend. This gives your drink a potent antioxidant boost that also promotes digestive health.

Magnesium

You can relieve severe constipation with magnesium citrate. The liquid form of magnesium citrate can be purchased over the counter, but its use requires the advice of a physician since it may have negative side effects if not used properly.

Magnesium citrate encourages more water to enter your gut, which hydrates stool and encourages better functioning of your intestinal muscles.

Take 200 to 300 mg of magnesium per day as a supplement. It is best to pair it with a B-complex vitamin if you also experience other symptoms of magnesium deficiency like anxiety, chronic fatigue, irritability and sleep issues.

Peppermint essential oil

High-quality peppermint essential oil can improve your digestive health. Peppermint is often recommended for stomach problems, especially when constipation is accompanied by excess gas or bloating.

The menthol in peppermint essential oil can soothe smooth muscle spasms in the colon. This enables waste to pass smoothly through the intestines. Studies also suggest that taking peppermint essential oil in enteric-coated capsules helps relieve IBS.

Apply peppermint essential oil mixed with a carrier oil directly to your abdomen for quick relief.

Peppermint essential oil may also cause heartburn, so take care when using this remedy to avoid this side effect.

Water

Hard-to-pass stools when you’re constipated may be a sign of dehydration. To relieve your bowel problems, drink more water.

If you’re already drinking enough water, adding more may not always relieve constipation. Drink at least 64 ounces of water daily to prevent dehydration.

Stress and constipation

Managing your stress levels helps lower your body’s cortisol levels and release its clench on your digestive system. When you’re overstressed, your body thinks danger is near. This activates your fight-or-flight response, which shuts down unnecessary systems like your digestive system and reproductive system. This response also redirects blood flow to your extremities so you can either stay and fight or run away.

Practice self-care by doing simple deep breathing exercises to lower your cortisol levels and keep your body relaxed and healthy.

Stay hydrated, follow a nutritious and fiber-rich diet and manage your stress to prevent constipation.

Sources:

MindBodyGreen.com 1

MindBodyGreen.com 2