Final Up to date on January 5, 2026 by Carrie Korem, FNTP

Constipation is one thing I see on a regular basis in my observe. It may be uncomfortable, irritating, and even painful. The excellent news is there are numerous pure methods to assist constipation by supporting your digestion as an alternative of forcing your physique to maneuver quicker.

Let’s stroll by way of what constipation is, why it occurs, and easy steps you can begin as we speak.

What Is Constipation?

Constipation is a standard digestive challenge. It’s normally outlined as rare bowel actions, laborious stools, or the sensation that you simply can not totally empty your bowels.

In case you are skipping days, straining, or feeling bloated and backed up, your physique is asking for assist.

What Is the Explanation for Constipation?

Constipation not often occurs for only one cause. In my expertise, it’s normally a mix of issues.

Some widespread causes of constipation embrace:

Stress
Low abdomen acid
Low digestive enzymes
Dehydration
Lack of sleep
Food regimen

When digestion slows down wherever alongside the digestive tract, stool can grow to be dry, laborious, and troublesome to move.

Pure Constipation Cures

These are a few of my favourite pure methods to assist constipation by working together with your physique, not in opposition to it.

1. Drink Extra Water

Hydration is likely one of the most vital items of wholesome digestion. Water helps soften stool and retains waste shifting by way of the colon.

A superb rule of thumb is to drink half your physique weight in ounces of water every day. For instance, when you weigh 150 kilos, intention for about 75 ounces of water every day.

I additionally like so as to add a small pinch of unrefined sea salt to my water. This helps enhance mineral consumption and helps correct hydration on the mobile stage.

2. Gradual Down When You Eat Your Meals

This step is easy however highly effective.

Once we eat too quick, when standing up, when working, driving, or on electronics, abdomen acid and digestive enzyme manufacturing drops. Each are wanted to correctly break down meals.

Earlier than meals, strive taking a number of deep breaths or saying a brief prayer. Then eat slowly, chew effectively, and keep current together with your meals. This one change alone could make a giant distinction.

3. Scale back Stress

Stress has a direct impression on digestion.

When the physique is pressured, blood is diverted away from the digestive organs. Abdomen acid manufacturing slows. Mucus manufacturing within the intestines slows as effectively.

Quick bursts of stress usually are not an issue. Persistent stress is.

Long run stress is linked to IBS, leaky intestine, and ongoing digestive points together with constipation.

Each day stress assist would possibly embrace respiration workouts, journaling, studying, or quiet time. Managing stress persistently helps stop digestive issues earlier than they begin and is a good way to pure means to assist constipation.

4. Deep Respiratory

Typically constipation occurs just because the physique is caught in battle or flight.

A fast strategy to shift into relaxation and digest is that this respiration train:

Take two quick breaths in by way of your nostril.
Then take one lengthy breath out by way of your mouth.

Repeat this 5 occasions.

This straightforward train can calm the nervous system and, in some instances, assist stimulate a bowel motion.

5. Take HCL and Digestive Enzymes at Every Meal

Some of the widespread causes I see constipation is low abdomen acid and low enzymes, usually brought on by stress.

If meals just isn’t damaged down correctly within the abdomen, digestion slows down additional alongside the tract and constipation can happen.

A complement like Zypan, which comprises each HCL and digestive enzymes, might be very useful. Many individuals do effectively taking two to 3 capsules with meals.

6. Get Sufficient Sleep

Sleep and digestion are carefully linked.

Research present that poor sleep high quality, insomnia, and quick sleep period are linked to a better danger of constipation.

In case your physique is consistently drained and pressured, digestion slows. Prioritizing sleep helps transfer the physique out of battle or flight and again into relaxation and digest.

7. Strolling

Motion issues.

A scarcity of bodily exercise can sluggish bowel motility. Mild motion like strolling helps stimulate the intestines and helps common bowel actions.

Even a brief every day stroll could make a distinction.

8. Eat Probiotic Wealthy Meals

Fermented meals assist diversify intestine micro organism and assist digestion.

Some good choices embrace sauerkraut, fermented greens, kombucha, kefir, and yogurt.

I encourage purchasers to get probiotics from entire meals each time attainable. Only one tablespoon of sauerkraut can comprise hundreds of thousands to billions of useful micro organism and many alternative strains.

Probiotics assist restore steadiness within the intestine, which is essential for relieving constipation.

9. Strive a Complete Meals Magnesium

Magnesium helps calm down muscle mass, together with the muscle mass of the intestines. Complete meals types of magnesium can gently assist bowel actions with out harsh results.

How Do I Get Rid of Constipation Quick?

In the event you want aid shortly, begin with the fundamentals.

Drink water.
Decelerate and breathe.
Eat your meals in a relaxed state.
Assist abdomen acid and enzymes.
Do a castor oil pack over your stomach. 

Typically, constipation improves when digestion is supported on the high of the digestive course of.

Constipation Reduction By Prevention

Prevention is all the time simpler than correction.

An important step is slowing down.

Digestion works finest when the physique feels secure. Consuming slowly, chewing effectively, and consuming in a relaxed state permits digestion to occur in the best order.

Digestion begins within the mind. When you consider meals, saliva is produced. Whenever you eat calmly, the abdomen produces hydrochloric acid and enzymes. From there, the gallbladder, pancreas, and intestines can do their jobs.

Whenever you eat pressured or rushed, saliva and abdomen acid lower. This may result in bloating, fuel, heartburn, constipation, and nutrient deficiencies.

I taught my very own children this easy behavior after they have been younger. We pause, give thanks, put our forks down between bites, and sluggish the meal down. It takes observe, nevertheless it works.

Small modifications actually could make a giant distinction.

Dietary supplements to Assist With Constipation

Listed below are some dietary supplements I exploit and suggest in observe:

Zypan to assist abdomen acid and enzymes
Complete meals magnesium lactate
Colax for mild bowel assist
Cholacol for wholesome fats digestion, particularly after gallbladder removing
Digest Forte to assist general digestive operate

All the time take heed to your physique and work with a practitioner if wanted.

Sources:
https://amzn.to/4aQ0T9D 
https://healthpath.com/gut-health/sauerkraut-and-gut-health/
https://well being.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic
https://atlasbiomed.com/weblog/how-stress-impacts-the-gut-via-the-gut-brain-axis/
https://deliciouslyorganic.internet/natural-remedies-for-heartburn-acid-reflux/