Eric Bakker N.D.July 6, 2024

Discover effective natural remedies for chronic constipation, learn about its causes, symptoms, and how to manage it holistically.


Natural Remedies for Chronic Constipation: A Holistic Approach

Chronic constipation, defined as infrequent bowel movements or difficult passage of stools, can last for several weeks or longer. It’s a common issue, but for some, it becomes a persistent problem that affects daily activities. In this article, we’ll explore the causes and effects of constipation, how certain diets can exacerbate this condition, and provide tips on natural remedies for chronic constipation. Drawing from my 34 years of clinical experience, I’ll share insights and practical advice that have helped many of my patients.

Understanding Chronic Constipation

Chronic constipation is more than just an occasional inconvenience. According to medical definitions, it’s characterized by having less than three bowel motions each week. People with chronic constipation may strain excessively to pass a bowel movement, have lumpy or hard stools, and feel as if there’s a blockage in their rectum.

Common symptoms include:

  • – Fewer than three movements per week
  • – Lumpy or hard stools
  • – Straining to pass bowel motions
  • – Recurring hemorrhoids
  • – Abdominal pain and bloating
  • – Nausea and bad breath
  • – Feeling of incomplete evacuation

Causes of Constipation

Dietary Factors

Improper chewing, dehydration, and a diet low in dietary fiber are major contributors to constipation. The modern diet, often high in protein and low in fiber, can lead to sluggish bowel movements. Chewing food thoroughly and staying hydrated are essential for good digestion.

Lifestyle Factors

Stress, immobility, and certain medications can also lead to constipation. Regular physical activity and stress management are crucial for maintaining healthy bowel function. Some medications, such as pain relievers and antidepressants, can slow down bowel movements, so it’s important to review any medications with your healthcare provider.

Gut Health

Gut health plays a significant role in constipation. The Bristol Stool Chart is a useful tool to understand your bowel motions. Categories 1-2 indicate constipation, while a more normal motion falls into category 3-4. Stress can impair peristalsis, the muscle contractions that propel food through your intestines, leading to constipation.

Natural Remedies for Chronic Constipation

Dietary Adjustments

Increasing dietary fiber is one of the most effective ways to manage constipation. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, help to soften stools and promote regular bowel movements. Drinking plenty of water is equally important to keep stools soft.

Physical Activity

Regular exercise stimulates bowel movements by increasing muscle activity in your intestines. Aim for at least 30 minutes of moderate exercise most days of the week. Activities such as walking, swimming, and yoga can be particularly beneficial.

Stress Management

exercise and stress management for constipation

Stress has a significant impact on digestion. Techniques such as deep breathing, meditation, and mindfulness can help manage stress and improve bowel function. Taking time to relax and avoid rushing meals can also support better digestion.

Herbal Remedies

Certain herbs, such as senna, aloe vera, and psyllium, have natural laxative properties. However, they should be used with caution and under the guidance of a healthcare professional. Incorporating herbal teas like peppermint or ginger can also soothe the digestive tract.

Clinical Insights

In my clinical practice, I’ve seen many cases of chronic constipation successfully managed with natural methods. Over 90% of constipation cases respond well to lifestyle and dietary changes. However, some cases can be resistant or complex, requiring a more tailored approach.

One memorable case involved a patient who struggled with severe constipation due to high stress levels and a poor diet. By implementing stress management techniques, dietary adjustments, and regular exercise, the patient experienced significant improvement in their bowel movements and overall well-being.

To explore the benefits of dietary fiber, refer to Harvard T.H. Chan School of Public Health

For more detailed information on the Bristol Stool Chart, visit the Bladder and Bowel Community site

To read further about treating constipation , check out our article on Treating Constipation with Yogurt

Chronic constipation can be a distressing condition, but with the right approach, it can often be managed effectively through natural means. By making dietary adjustments, staying hydrated, managing stress, and incorporating regular exercise, you can improve your bowel function and overall health.

Remember to consult with your health-care practitioner promptly if you experience severe or persistent symptoms.

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