How to Naturally Relieve Constipation

Digestive Comfort at Last! How to Naturally Relieve Constipation

Dealing with constipation can be uncomfortable and frustrating, but you're not alone. It's a common digestive issue that affects people of all ages. While over-the-counter stimulant laxatives may offer a quick fix, they're not always the best solution, as they can lead to dependency. 

Instead, many individuals are turning to natural methods to relieve constipation effectively and promote better digestive health. In this article, we'll explore a range of natural remedies and lifestyle changes that can help you find relief from constipation, with a focus on long-term digestive well-being.

1. Eating High-Fiber Foods

One of the most effective and natural ways to relieve and even prevent constipation is by increasing your fiber intake. High-fiber foods add bulk to your stool, making it easier to pass through your digestive system. There are two main types of dietary fiber: soluble and insoluble. 

Both play important roles in maintaining regular bowel movements.

  • Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in your digestive tract. It can help soften stools and prevent them from becoming too hard.
  • Insoluble Fiber: Insoluble fiber doesn't dissolve in water and adds bulk to your stool. It can help promote regular bowel movements by speeding up the transit of food through your intestines.

The Academy of Nutrition and Dietetics recommends 25 to 38 grams of fiber a day. To increase your fiber intake, consider adding these fiber-rich foods to your daily meals:

  • Whole Ancient Grains: Opt for whole grains like wild rice, quinoa, and spelt instead of refined grains.
  • Legumes: Garbanzo beans are an excellent source of both soluble and insoluble fiber.
  • Fruits: Enjoy a variety of fruits, including apples, pears, berries, and oranges, when possible, eat fruits with their skins for added fiber.
  • Vegetables: Load up on green, leafy vegetables like watercress, arugula, and kale.
  • Nuts and Seeds: Snack on walnuts, Brazil nuts, and hemp seeds, which are packed with fiber and healthy fats.
  • Prunes: Prunes, or dried plums, are well-known for their natural laxative effect due to their high fiber content.

2. Staying Hydrated

Drinking water throughout the day is essential for maintaining healthy digestion and preventing constipation. Water helps soften your stool, making it easier to pass stool through your intestines. When you don't drink enough water, your body can absorb more fluid from your stools, leading to hard and dry stools that are difficult to pass. 

To naturally relieve constipation, aim to drink a gallon of spring water a day. You can also include hydrating foods like watermelon, cucumber, and bell peppers in your diet.

3. Sipping Tea

Tea, especially certain herbal varieties, can be a soothing and effective home remedy for constipation. One such option is cuachalalate found in Dr. Sebi's Stomach Relief Tea, specifically crafted to promote digestive health. You can also use other teas like chamomile and ginger, known for their digestive benefits. 

Chamomile has anti-inflammatory properties and can help relax the muscles of the gastrointestinal tract, reducing the discomfort associated with constipation. Ginger, on the other hand, has a long history of use in traditional medicine for its digestive and anti-nausea properties. 

It can stimulate the digestive system, helping to move stool through the intestines. You can enjoy a cup of Stomach Relief Tea or other herbal teas like dandelion, which has natural laxative effects and can alleviate constipation discomfort. 

4. Taking a Teaspoon of Olive Oil

Olive oil, a staple in Mediterranean cuisine, can also serve as a gentle and natural home remedy for constipation. This heart-healthy oil contains monounsaturated fats that help lubricate the intestines and soften stool, making it easier to pass stool. 

To use olive oil for constipation relief, you can follow these simple steps:

  1. Take a Teaspoon: In the morning, on an empty stomach, take one teaspoon of extra virgin olive oil.
  2. Chase with Citrus: Follow up with a glass of warm water containing a few drops of orange juice. Citrus has a mild laxative effect and complements the olive oil's action.
  3. Wait Patiently: Give it some time. Many people find relief within a few hours.

Olive oil not only helps relieve constipation but also provides a range of health benefits due to its antioxidants and healthy fats. However, ensure you're using extra virgin olive oil, as it retains more of its natural health-promoting compounds compared to refined versions. 

5. Consuming Ginger

Ginger, a versatile spice with a long history of medicinal use, can be a soothing home remedy for constipation. It contains compounds like gingerol that can help stimulate the digestive system, relax the intestinal muscles, and promote bowel movements.

Ginger's natural properties not only relieve constipation but also help with other digestive issues like bloating and indigestion. However, it's important to consume ginger in moderation, as excessive amounts can lead to digestive discomfort. Ginger tea is the best way to enjoy these benefits.

6. Exercising for Constipation

Physical activity is not only beneficial for your overall health but can also help alleviate constipation. Exercise helps stimulate the muscles in your abdomen and colon, promoting bowel movements. 

Here are some exercises that can be particularly effective for relieving constipation:

  • Brisk Walking: Going for a brisk walk, especially after meals, can stimulate your digestive system and encourage bowel movements. Aim for at least 30 minutes of walking each day.
  • Cycling: Riding a bicycle can engage your abdominal muscles and improve the mobility of your digestive tract. Whether you prefer cycling outdoors or using a stationary bike, regular cycling can help relieve constipation.
  • Yoga: Certain yoga poses can help alleviate constipation by massaging and stimulating the abdominal area. Poses like the "wind-relieving pose" (Pavanamuktasana), "child's pose" (Balasana), and "cat-cow pose" (Marjaryasana-Bitilasana) are known for their digestive benefits.
  • Ab Exercises: Engaging in exercises that strengthen your core muscles, such as planks and leg raises, can help improve bowel regularity.
  • Pelvic Floor Exercises: Kegel exercises, designed to strengthen the pelvic floor muscles, can indirectly aid in relieving constipation by promoting better control over bowel movements.
  • Deep Breathing: Practicing deep breathing exercises can relax your body and reduce stress, which can contribute to constipation relief. Stress often exacerbates digestive issues.

7. Practicing Proper Pooping Position

The way you sit on the toilet can significantly impact your ability to have a comfortable bowel movement. Many people in Western countries sit on the toilet with their knees even with their hips, which can lead to incomplete elimination and straining.

To promote natural and efficient bowel movements, consider using a squatting position. This position mimics the way our ancestors used to eliminate waste and aligns the rectum for a smoother passage of stool. 

You can achieve this position by using a small stool or a specialized device designed for squatting. Elevating your feet and leaning forward can also help. This posture may reduce the risk of constipation and make your bathroom visits more productive. 

When to See a Doctor

In most cases, constipation can be effectively managed through dietary adjustments and lifestyle changes. However, there are situations where it's essential to seek medical attention. 

If you experience any of the following symptoms or circumstances, consult your healthcare provider: chronic constipation, severe pain or discomfort, bleeding, unexplained weight loss, changes in bowel habits, or family history of colon cancer.

Frequently Asked Questions

What trick empties bowels every morning?

One effective "trick" to promote regular bowel movements in the morning is to establish a consistent daily routine. This includes waking up at the same time each day and dedicating time to use the bathroom. The body's natural circadian rhythms often make the morning an optimal time for bowel movements. 

Additionally, having a warm beverage, such as a cup of hot water or herbal tea, can help stimulate the digestive system and encourage bowel movements.

What are the most constipating foods?

The most constipating foods are those that are typically low in fiber and can slow down digestion. These include dairy products, red meat, highly processed foods, white rice, white bread, sugary carbonated beverages, foods made from processed grains, fried foods high in saturated fat, and unripe or under-ripe fruits.

What foods make me poop more?

Foods that can help promote regular bowel movements and alleviate constipation typically contain dietary fiber, water, and certain nutrients that support digestive health. These include whole ancient grains, fruits, leafy greens, high-water content foods, healthy fats found in avocados and olive oil, nuts and seeds, and herbal teas. Staying adequately hydrated is also crucial for healthy digestion.

What happens when you push too hard to poop?

When you push too hard to have a bowel movement, it can lead to various complications and discomforts, including hemorrhoids (swelling of the blood vessels in your rectum and anus), anal fissures (small tears in the lining of the anus), prolapse (rectum protrudes outside the anus), incomplete evacuation, pelvic floor dysfunction, and cardiovascular issues.

Leave a comment

Please note, comments need to be approved before they are published.

Related Journal


The Truth About Iron: Why Dr. Sebi Prioritized Iron-Rich Herbs for Healing

In the realm of holistic health, few figures are as revered as Dr. Sebi. Known for his advocacy of natural...

Top 7 Benefits of Sea Moss: Why It’s a Daily Must-Have

In the realm of superfoods, sea moss has emerged as a powerhouse of nutrition and wellness. This marine vegetable, also...

What Is the Dr. Sebi Nutritional Guide? A Beginner’s Roadmap to Alkaline Wellness

In the quest for optimal health and wellness, many individuals are turning to alternative dietary approaches that promise not only...

Embracing Health with Dr. Sebi’s Nutritional Guide and African Bio-Mineral Balance

Welcome to our vibrant community dedicated to holistic health and wellness. Here, we embrace the wisdom of Dr. Sebi’s Nutritional...

Embrace Natural Healing: Herbs for Detoxifying Heavy Metals

Today, we're diving into a topic that resonates deeply with our holistic approach: detoxifying heavy metals using herbs. In our...

Batana Oil for Damaged Hair: A Natural Repair Treatment That Works

When your hair is dry, brittle, or breaking, nature often has the best remedy. One such remedy is Batana oil—a...

Sea Moss for Heart Health: Nature’s Secret to a Stronger Heart

  Your heart does a lot for you—so why not return the favor with a little help from nature? Sea...

Batana Oil for Beard Growth: Everything You Need to Know

Beard growth is a common concern for many men. With various products available in the market, batana oil has emerged...

Sea Moss & Digestion: The Gut-Healing Superfood You Need to Know

Is Your Gut Missing Sea Moss? Here’s Why Everyone’s Talking About It Sea moss, also known as Irish moss, is...

Sea Moss Benefits for Weight Loss

Sea Moss and Weight Loss: How This Superfood Supports a Healthier You Sea moss, also known as Irish moss, is...

Sea Moss for Athletes: Boost Your Recovery, Hydration & Performance Naturally

Athletes are always on the lookout for natural supplements that can enhance their performance, recovery, and overall health. One such...

Unlocking the Power of Batana Oil for Curly Hair

Curly hair often comes with its own set of challenges, from frizz to lack of moisture. Many people search for...

Sea Moss and Cholesterol: A Natural Ally for Heart Health

Benefits of Sea Moss Sea moss, also known as Irish moss, is a nutrient-rich seaweed that has gained popularity for...

Sea Moss Benefits for Hair

Sea moss, also known as Irish moss, has been gaining popularity as a superfood in recent years. This nutrient-rich seaweed...

Batana Oil for Split Ends: The Ultimate Solution

  Split ends can be a frustrating issue for anyone trying to maintain healthy hair. Fortunately, batana oil, derived from...

Clear Your Vision: How to Get Rid of Eye Mucus for Good

Waking up with crusty, sticky eyes can be more than just annoying—it can be a sign of something that needs...

Batana Oil for Hair Loss: Benefits and Uses

Batana oil, derived from the nuts of the American palm tree, is becoming increasingly popular in the hair care industry...

Sea Moss for Joints: A Natural Remedy for Mobility and Relief

Sore joints? Stiff mornings? Sea moss might be your natural solution. Packed with minerals and anti-inflammatory compounds, this red algae...

Sea Moss and Batana Oil for Skin: Nature's Best Kept Secrets

In recent years, natural remedies have gained immense popularity, particularly in the skincare realm. Among these, sea moss and batana...

Sea Moss Benefits for Diabetes

Sea moss, also known as Irish moss, is a type of red algae that is gaining popularity for its numerous...

Can Stress Cause Constipation?

From tight shoulders to a tight stomach, stress can affect more than your mood—it can slow down digestion and leave...

Batana Oil for Beard Growth: Everything You Need to Know

Beard growth is a common concern for many men. With various products available in the market, Batana Oil has emerged...

Magical Muicle: The Herbal Energy Boost Your Mornings Need

Looking for a natural way to kickstart your day? Muicle is an herb known for its natural energy-boosting properties and...

Juneteenth and Healing: Honoring Black Legacy Through Wellness & Dr. Sebi’s Teachings

What Is Juneteenth and Why It Matters Juneteenth marks the true arrival of emancipation in the U.S.—June 19, 1865—when enslaved...

Say Goodbye to Menopause Discomfort: How Red Clover Can Help You Thrive

If hot flashes, mood swings, and restless nights are stealing your peace, red clover could be the answer you’ve been...

From Hunger to Healing: The Stages of Fasting, Explained

As you fast, your body goes through several distinct phases that help detox, heal, and restore. Each phase plays a...

Avoid These Foods That Cause Mucus at All Costs!

Mucus buildup can make you feel sluggish, congested, and uncomfortable—so why keep eating foods that fuel it?

Snack Smarter: Try These Healthy Energy Ball Recipes

When hunger strikes, skip the junk and grab an energy ball, perfect for fueling your day.

How Dr. Sebi Products Helped Me Overcome Infertility

Today, we’re honored to spotlight the journey of one woman who overcame infertility through dedication to an alkaline lifestyle and...

Discovering Damiana: The Natural Aphrodisiac Women Have Been Waiting For

Damiana has long been celebrated for its ability to enhance libido, reduce stress, and promote overall health, giving women a...

1 comment

Feed Your Soul With Real Soul Food

Real, natural, unadulterated food grew abundantly in nature for thousands of years. Unfortunately, what people know as Soul Food today...

1 comment

Spring Clean Your Health With a Cleanse

Showering, and brushing your teeth are daily cleansing rituals to promote good health. But, what about cleaning the inside of...

1 comment

Is Oil Good For You?

Is oil good for you? As part of a healthy lifestyle, here at Dr. Sebi's Cell Food, we suggest you...

1 comment

Why Sleep Is Important — and How to Improve Yours!

Sleep is essential for health, yet, humans are the only animal to fight this natural urge. Sleep deprivation can be...

1 comment

Trust Your Gut to Think Clearly

Your gut sometimes feels like it has a mind of its own. That’s because it has its own “brain” that...

The Importance of Alkaline Foods, According to Dr. Sebi

Dr. Sebi taught us about acidity, alkalinity, and disease, but are you sharing the message?

7 Plant-Based Proteins to Support Your Muscles

A common concern among people who follow — or want to follow — a plant-based diet is muscle loss and...

4 Dr. Sebi-Approved Delicious Detox Smoothie Recipes

Detoxing doesn’t have to mean giving up flavor. By incorporating nutrient-dense ingredients, you can support our body's natural detox processes...

Bringing Balance Back: How Fasting Can Help You Manage Diabetes

Dr. Sebi often spoke of the importance of fasting to restore its natural alkaline state. Because when approached mindfully, fasting...

I Was Anemic Until I Found This ‘Game-Changer’ Product From Dr. Sebi

Today, Tracy’s anemia is gone, her energy is restored, and her confidence has soared. Here’s her story—in her own words.

Sea Moss, Demystified: Answers to Your Top Questions

Dr. Sebi was a passionate advocate for sea moss, and in that spirit, we want to provide you with answers...

Clear the Way! Here’s How to Get Rid of Mucus

By managing mucus buildup through an alkaline diet, lifestyle changes, and strategic Dr. Sebi supplements, you can support your body’s...

1 comment

I Reversed My Diabetes, High Blood Pressure, and High Cholesterol With Dr. Sebi Products

Heart health is at the center of overall wellness, and for one man, reclaiming it meant stepping away from pharmaceuticals...

2 comments

Avoid ‘The Big C’ With These Alkaline Anti-Cancer Foods

Cancer is scary, but the good news is that the right foods can make a big difference in your fight...

4 comments

24 Inspiring Gratitude Journal Prompts to Transform Your Day

It’s easy to overlook the small things, but taking time to jot down what you're thankful for can help you...

Fasting for Fat Loss? Here’s When Ketosis Starts When Fasting

The science behind fasting is pretty straightforward: When you don’t eat, your body enters ketosis, shifting from burning carbs to...

1 comment

Fight Erectile Dysfunction With The Benefits of Yohimbe

Turning your ideal sex life into a reality doesn’t come from a prescription—nature has the answer.

Bugleweed: A Natural Way to Balance Your Thyroid

Bugleweed isn’t just a pretty plant—it’s a healing herb that can help soothe inflammation and keep your thyroid gland in...

‘I Feel Like I’m 25 at 50’: How Dr. Sebi Products Keep Me Young and Healthy

When it comes to feeling your best, age doesn’t have to hold you back. For one dedicated Dr. Sebi customer,...

Detox for Weight Loss and Feel Lighter Right Away

After weeks of indulging in rich holiday foods, you might feel sluggish, bloated, and ready for a change. Detoxing can...

1 comment