5 healthy ways to relieve constipation

5 healthy ways to relieve constipation

If it never happened to you it will. Constipation creeps up with no warning making you feel as if you are carrying around a bloated weight that has taken over your digestive tract.

It can go on for a few days or more leaving you with limited relief. Over-the-counter (OTC) remedies may temporarily help but if you don’t find the source it can happen again and again.

In addition, OTC fixes are often full of a laundry list of chemicals you may not want to put into your system. 5 healthy ways to relieve constipation may enable you to combat this uncomfortable challenge without conventional drugs.

Peruse some of these remedies and practices that may help you get back on track.


This mineral is essential for maintaining a healthy balance of food metabolism, fatty acid synthesis and protein assimilation. It plays a role in bone health, diabetes and heart health but can also be applied as a remedy for constipation.

It is a mineral that has been shown to assist major symptoms of constipation including:

  • Slow peristaltic functioning
  • Current inflammation
  • Insufficient enzyme functioning

A liquid magnesium supplement in a highly bio-available form is best absorbed. Avoid formulas with dyes, sugars, and preservatives in the ingredients. Magnesium is best when found in food which include: sunflower seeds, almonds, cashews, spinach, beans, oatmeal, broccoli, bananas and whole wheat bread.

Note: If the dosage of a magnesium supplement is too high it can cause the opposite effect of constipation, diarrhea. Also, talk to your doctor before taking magnesium as it may contraindicate with medicine or other health challenges.

Oil and Lemon

Olive oil has been the constipation elixir for centuries. It is able to stimulate the colon into moving the bowels.

Each morning ingest a tablespoon of olive oil with lemon squeezed on top. Do this before any food is consumed as the oil needs to surpass the stomach digestive enzymes as quickly as possible.

The lemon juice holds potent enzymes and citric acid that can assist in digestion. It has been shown to expel toxins, undigested material and built up residue on the colon wall.

Castor oil is another oil that can be used in place of olive oil. Castor oil comes from the castor bean and also stimulates the colon.

Berry Good

Charlene Prather, MD, advisor to the International Foundation for Functional Gastrointestinal Disorders and an associate professor of internal medicine at St. Louis University Medical School in Missouri recommends raspberries, blackberries, and strawberries for constipation relief.

The high fiber in the berries acts like a sponge drawing water from surrounding tissue or food causing it to swell. This swelling softens stool while adding bulk at the same time.

Other foods that contain good fiber include:

  • Beans
  • Apricots
  • Whole grain bread
  • Broccoli
  • Plums, pears, and apples
  • Nuts
  • Potatoes (un-fried)

Always drink plenty of clean, filtered water when eating fiber as this can enhance its effect. Talk to your doctor before eating heavy doses of fiber as some medications can have an adverse reaction.


No, it’s not a Chia Pet but chia seeds that may help constipation. Chia seeds have become all the rage as of late showing up in everything from smoothies to shampoo. This is for good reason as this seed is a superfood full of a variety of healing capabilities. It not only offers essential fats like Omega-3 but it holds ant-parasitic antioxidants (harmless parasites have been found to cause constipation) and a variety of fiber compounds.

Two tablespoons of chia seeds hold 7 grams of soluble and insoluble fiber. Once in the colon these little wonders act like mini sweepers and sponges holding onto and dragging out microorganisms and toxins that often impede healthy bowel movements.


Believe it or not this barbecue condiment that has been slapped on many a hot dog is chock full of enzymes, nutrients and digestive strengthening, naturally occurring probiotics. This combination is optimal in breaking down fecal matter and removing it from the system. In addition it can act as an anti-inflammatory and hydrator to the surrounding tissue.

The most potent and effective sauerkraut is that which has not been pasteurized. In its raw form sauerkraut holds onto its full probiotic and enzyme potential.


Avoid constipation altogether by sticking a high plant based diet that has not been processed in any way. This is “live” food that fuels your system like no other. Make water your major beverage and avoid high sugar and white flour based snacks.