Natural Ways to Relieve Constipation and Boost Gut Health
Holistic Doctor Toronto at Serene Naturopathic Doctors and Doulas can help you.Constipation, often defined by infrequent bowel movements or difficulty passing stool, is a common issue that affects people of all ages. While medications are available to address constipation, many prefer natural remedies to help maintain regularity and ease discomfort. From a holistic perspective, natural treatments can be both effective and gentle on the body. This article highlights some of the most well-supported natural approaches to managing constipation.
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Effective Natural Strategies for Constipation Relief
Feeling stuck when you need to go can be incredibly frustrating. The good news is that there are natural methods you can use to get your digestive system moving again.
1. Increase Your Fibre Intake
One of the most frequently recommended solutions for constipation is increasing your dietary fibre. Fibre adds bulk to your stool, which helps it move more easily through your digestive system. It also plays a crucial role in maintaining regular bowel movements. However, there are two types of fibre, and it’s important to know which one to focus on.
– Soluble Fibre: Helps soften stools, making them easier to pass.
– Insoluble Fibre: Adds bulk to stools, which can help them move more smoothly through the intestines.
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Insoluble fibre is found in whole grains, vegetables, and wheat bran, while soluble fibre can be sourced from fruits, beans, lentils, nuts and seeds. Both types of fibre can help with constipation, but for some individuals—especially those with irritable bowel syndrome (IBS) or chronic idiopathic constipation—non-fermentable soluble fibre like partially hydrolyzed guar gum may be the best option, as insoluble fibre can sometimes worsen symptoms.
2. Stay Hydrated
Dehydration is a major contributor to constipation. If you haven’t been drinking enough water, it could be the reason you’re struggling. Proper hydration is crucial for softening stools and maintaining bowel function.
It’s recommended that women aim for at least 2.7 liters of water per day, while men should target around 3.6 liters. Drinking sufficient water helps keep your stool soft and easier to pass. Alongside water, limit your intake of dehydrating beverages like alcohol and caffeine, which can worsen constipation.
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3. Get Moving
Regular exercise can do wonders for your digestive health. Physical activity helps stimulate the muscles in your digestive tract, promoting bowel movements. Aim for at least 30 minutes of moderate exercise, such as walking, jogging, or swimming, on most days of the week to help keep things moving along smoothly.
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4. Add the Right Supplements to Your Routine
Probiotics, the beneficial bacteria that live in your gut, play an essential role in digestive health. These tiny helpers can offer relief from constipation through several mechanisms:
– Balancing the Gut Microbiome: Probiotics support a healthy balance of gut bacteria, which is crucial for preventing digestive issues like constipation.
– Improving Gut Motility: Certain probiotic strains can help improve the frequency and consistency of bowel movements.
– Supporting Short-Chain Fatty Acid Production: Probiotics ferment dietary fibre in the colon, producing short-chain fatty acids that nourish the cells of the colon and aid in stool movement.
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– Reducing Stress-Related Constipation: Probiotics may also help alleviate constipation caused by stress, as they support the gut-brain connection.
Probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi can be incorporated into your diet, or you may opt for probiotic supplements. Be sure to consult your Naturopathic Doctor to determine which probiotic strains are best suited for your needs.
5. Practice Bowel Retraining
Ignoring the urge to go can exacerbate constipation. Instead, make a habit of giving yourself extra time in the morning to relax and allow your body to follow its natural rhythm. By training your body to recognize and respond to the urge to have a bowel movement, you can encourage more regularity.
What if These Solutions Don’t Work?
If these natural methods haven’t provided relief, it might be time to explore other potential causes. Issues such as small intestinal bacterial overgrowth (SIBO), bacterial imbalances, thyroid disorders, leaky gut, or motility disorders could be at play, and additional testing might be necessary.
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Naturopathic care offered at Serene Clinic can help you investigate these underlying concerns and work towards a solution that addresses the root cause of your constipation.
By implementing these natural strategies, you can support your gut health and improve your digestive regularity. If you need further guidance, our clinic is here to help! Contact us at serene.healthclinic@gmail.com
To match with a Naturopathic Doctor, please reach out to us at sereneclinic.ca or serene.healthclinic@gmail.com
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Connect with a Naturopathic Doctor and Doula near you, whether you are in Toronto or anywhere in Ontario.
Serene Clinic Naturopathic Doctors Book your complimentary meet and greet with an Ontario licensed Naturopathic Doctor and Doula:
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Frequently Asked Questions
A: Increasing fiber intake (fruits, vegetables, whole grains), staying hydrated, regular exercise, and incorporating probiotics are effective natural remedies. A Holistic Doctor Toronto can personalize a plan for your specific needs.
A: Fiber adds bulk to stool, making it easier to pass. Soluble fiber softens stool, while insoluble fiber adds bulk. A Holistic Doctor Toronto can advise on the right balance for you.
A: Aim for at least 2.7 liters for women and 3.6 liters for men. Proper hydration softens stool and aids digestion. A Holistic Doctor Toronto can assess your individual hydration needs.
A: Yes! Physical activity stimulates the digestive system, promoting bowel movements. Even moderate exercise like walking can help. A Holistic Doctor Toronto can recommend appropriate exercise routines.
A: Probiotics are beneficial bacteria that support a healthy gut microbiome, improving digestion and regularity. A Holistic Doctor Toronto can recommend specific strains and dosages.
A: If natural remedies don’t provide relief, or if you experience persistent or severe constipation, it’s time to seek professional help from a Holistic Doctor Toronto to identify underlying causes.
A: Yes, stress can significantly impact digestion. A Holistic Doctor Toronto can offer stress management techniques, dietary advice, and other natural therapies to address stress-related constipation.
A: A Holistic Doctor Toronto can address various digestive concerns, including bloating, gas, IBS, food sensitivities, and more, using natural and holistic approaches.
A: Search online directories, read reviews, and look for certifications in naturopathic medicine. Serene Clinic offers experienced Holistic Doctors in Toronto specializing in gut health.
A: A consultation typically involves a detailed health history, discussion of lifestyle factors, and potentially some testing to identify the root cause of your constipation. A personalized treatment plan will then be developed.
