Before we look at effective natural ways to treat constipation let’s consider what exactly the condition is.
Constipation is generally considered to be defined by:
• Having fewer than three bowel movements a week
• Stools that are difficult or painful to pass
• A feeling that not all stool has passed
What are the possible health consequences of chronic constipation?
The unpleasant consequences of constipation – ranging from mild to serious – stem from three processes:
• Re-absorption of toxins from the colon that would usually be excreted
• Creation of an imbalanced intestinal bacterial flora
• Physical effects of trying to pass difficult and hard stools
The resultant side effects include:
• Fatigue
• Weight gain
• Skin problems – mediated by re-absorption of waste and toxins into the bloodstream
• Compromised immunity – the intestinal bacterial flora is a component of the body’s immune response – in constipation this flora is imbalanced
• Faecal impaction – this is a potentially serious bowel obstruction caused by a solid faecal blockage
• Anxiety and depression – recent research has shown the correlation of an imbalanced intestinal bacterial flora and neurological symptoms
• Structural problems – Straining associated with constipation may result in rectal prolapse, haemorrhoids and anal fissures
Although this is a potentially embarrassing problem – definitely not a dinner party topic of conversation – it is a very common one. According to the US National Institute of Health, 16% of the global population are sufferers.
This, on the face of it, would be manna from heaven for the avaricious pharmaceutical companies.
Big profits but does Big Pharma mean effective constipation treatments?
It would appear that constipation medication is yet another cash cow for the humanitarians at Big Pharma.
According to a recent report:
“…. the global market for constipation treatment estimated at US$17.3 billion in the year 2022, is projected to reach a revised size of US$27.5 billion by 2030, growing at a CAGR of 5.9% over the analysis period 2022-2030.”
Wow – you can readily see why these companies are committed to this particular market!
Constipation medications – what’s the downside?
In considering the pharmaceutical answers to constipation and the problems these may cause (in contrast to the natural ways to treat constipation,) let’s look at a couple of examples:
Stimulant laxatives
These act by stimulating increased activity of the digestive system. An example of this type is the product Dulcolax, containing active ingredients including bisacodyl, docusate sodium and magnesium hydroxide.
Potential side effects of Dulcolax
• Stomach/abdominal pain or cramping
• Nausea or vomiting
• Persistent diarrhoea
• Irregular heart beat
• Dizziness
• Confusion
• Significantly decreased urination
• Severe allergic reaction (rare)
Water re-absorption laxatives
These act by encouraging the re-absorption of water into the intestines, thereby easing the transit of stools. An example of this type of pharmaceutical is linaclotide (Linzess).
Potential side effects of linaclotide
More common
• Severe diarrhoea
• Stomach pain
Less common
• Heartburn
• Loss of appetite
• Nausea
• Vomiting
• Weakness
Natural ways to treat constipation – the healthy alternatives?
Although constipation often doesn’t necessarily have a clear cause there are a number of natural ways to treat constipation. Many of these are founded on the principle that known common causes of this condition include:
• Not eating enough fibre
• Drinking insufficient water
• Not exercising enough
• Stress
• Food (particularly dairy) allergies
Given the known causes of the condition there are a number of natural ways to treat constipation (and in a number of cases prevent it), including:
Drinking more water
Dehydration can lead to constipation – be sure to drink adequate water (the UK NHS recommends that an average adult should aim to drink 6–8 glasses of water per day)– see our article on good hydration
Increase dietary fibre
There are 2 types of dietary fibre:
• Insoluble fibre – this is found in wheat bran, whole grains and vegetables — this adds volume to stools, facilitating their passage through the digestive system
• Soluble fibre – found in nuts, seeds, beans, fruits and vegetables – this fibre absorbs water to for a gel-like substance that improves the consistency of the stools, thereby aiding their transit. For the treatment of constipation ingestion of a non-fermentable soluble fibre such as psyllium is recommended
Exercise
As a sedentary lifestyle predisposes to constipation, exercise has been shown to stimulate muscles in the lower part of the gastro-intestinal tract, resulting in improved waste removal in the form of stools.
Research has shown that even that low intensity exercise, such as a brisk walk, can be an effective natural treatment for constipation.
Drinking coffee
A study found that caffeinated coffee acts as a gut stimulant – in fact this effect was found to be 60% more powerful than drinking water and 23% more powerful than drinking decaffeinated coffee.
Taking senna
This is a safe and effective herbal laxative – it contains glycoside plant compounds which act as gut nerve stimulants – this results in accelerated bowel movements
Probiotics
Chronic constipation is associated with an imbalance of the normal, healthy bacterial flora of the gut. Constipation may be prevented by the consumption of probiotics found in (fermented) foods and supplements. For more details see our article on probiotics.
Eating prebiotic foods
Prebiotics are an indigestible dietary fibre – they act by improving the texture and bulk of stools and additionally improving digestive health by feeding the beneficial gut bacteria. For dietary sources of prebiotics see our article.
Eating prunes
This dried fruit is an exceptional source of dietary fibre and additionally contains a natural sugar – sorbitol – which has a laxative effect.
Kiwi fruit
A further rich source of dietary fibre which aids digestion and acts as a gentle natural laxative.
Flax Seed
This is rich in the soluble fibre mucilage which reacts with water to form a gel, softening stools and acting as a further natural laxative.
Avoiding dairy
Dairy can cause constipation as it has a direct effect on the muscular movements of the gut. This effect is particularly pronounced in those who are intolerant to dairy protein or lactose intolerant. Yet another reason to give up the consumption of dairy products – for more see our article on natural health and dairy.
Stress management
In situations of stress, adrenaline is released by the adrenal glands, effectively initiating a “fight-or-flight” response. Blood flow is diverted from the digestive system toward more vital organs – this slows intestinal movement resulting, in time, in constipation.
Additionally, stress may significantly reduce the numbers of healthy gut bacteria within the digestive system. This will have the effect of slowing the digestive process, therefore predisposing the individual to constipation.
With the above results of stress on the digestive system in mind, it is important to consider ways of stress management. These may include:
● Deep breathing exercises
● Visualisation and mental imagery exercises
● Practicing yoga
● Listening to relaxing music
● Meditation
● Counselling or therapies (such as cognitive behaviour therapy)
● Setting aside time for pleasurable activities, such as reading.
Please feel free to leave a comment on this article and please share this with anyone you know who may be interested.
“TO BE TRULY FREE – BE PHARMA FREE”