4 Ways to Relieve Constipation


Constipation SUCKS, and it happens to everyone at some point. When you transition from a typical diet into a clean eating gut rejuvenating diet, you might experience constipation. It’s fairly common because all of a sudden your body is getting food it’s not used to. On the other hand, if you are eating a diet low in fiber and high in processed carbohydrates, aka a Standard American Diet, you most likely will suffer from constipation because your body doesn't have the nutrients it needs to properly digest and assimilate food from your body. If that is the case, you are in need of a serious diet change - feel free to reach out to me for suggestions or a healthy meal plan at hello@nicoleritterhealth.com.

Lemon Water

  • Freshly squeezed lemon juice is great for relieving constipation and activating your liver. It’s rich in enzymes and highly acidic which can help stimulate your digestive system to move things along. Increasing the amount of water you drink is a well known constipation remedy, but adding lemon juice will make it extra effective.

Prunes

  • Prunes are, in my opinion, natures candy and an amazing way to get your bowels moving. Prunes are high in insoluble fiber and sorbitol, which is a natural laxative. Researchers at the University of Iona testes prunes against a laxative called psyllium in 40 adults. The adults who were given prunes had higher bowel movements than the laxatives, with no side effects!


Senna Tea

  • Senna is a powerful laxative herb and works well for relieving short term constipation. It’s so effective that it’s often prescribed before colonoscopies and other procedures of that nature.

  • The active ingredient in senna is a compound called sennosides which irritates the intestinal lining so much that it forces contractions in the bowel. Like any laxative, you need to be careful to not depend on it because you don’t want your body to get too used to having an external aid. However for a short period taking senna to relieve constipation is totally fine.

Flax Tea

  • Flax is one of the best seeds for getting things moving in the bowels. It’s pretty useless whole, but once you grind it into a powder and mix it with water, magic happens. It’s important to consume only freshly ground flax because the oils are prone to quick oxidation meaning they easily go rancid.

  • The reason flax works so well for constipation is its high mucilage content. Mucilage is a slimy substance that helps to lubricate the colon and intestinal lining. Along with a good amount of fiber and omega-3 fatty acids, flax seeds are a wholesome alternative to commercial constipation supplements.

  • To make flax tea, grind 1 Tablespoon of flax seeds and mix with 1 Cup of warm (not hot) water. You can add lemon and honey to flavor and enjoy!


If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program "Learn to Love Your Gut." In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

To your health and happiness,

Nicole Ritter

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