Constipation Can Be Relieved — Here’s How

By: Marcela Camargo and Kimberly McIntyre

An Overview

Many people feel uncomfortable talking about constipation. But, what’s even more uncomfortable is to suffer from it — and that should be good enough reason to get past the constipation taboo.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is a common condition among all demographic groups in the United States. It is estimated that 16 out of 100 adults present symptoms of constipation. Furthermore, 33 out of 100 adults aged 60 and older suffer from constipation.

Here is the interesting thing about constipation: Many people suffer from it and don’t even know it. For that reason, I believe the above data would actually be way higher if more people would acknowledge their constipation symptoms.

While having daily bowel movements is key for a healthy digestive system, the quality of those bowel movements are even more important. In other words, even if a person is eliminating daily, that doesn’t mean that person is not constipated.

Signs Of Constipation

Some of the most common indicators that show someone may be constipated include:

1. Having fewer than one bowel movement per day

2. Eliminating stools that are hard, dry, or lumpy

3. Eliminating stools that aren’t solid

4. The elimination process feels difficult or painful

5. Not feeling a sensation of relief after eliminating

4 Tips That Could Help Relieve Constipation

The good news about experiencing constipation is that it can be fixed — naturally. For most people, all it takes is discipline and consistency (and a lot of water and fiber.)

Here are some tips that could help relieve constipation:

1. Hydration: Drinking enough water is key for the elimination process since fiber needs a good amount of water to travel through the digestive system and form stool. Try to drink at least half your body weight in ounces daily.

2. Get enough fiber: Fiber is the magic word when it comes to constipation relief and having a healthy digestive system. Fiber is in charge of normalizing bowel moments and creating good-sized stools. The rule of thumb when it comes to fiber is to eat foods that contain at least 1 gram of fiber per 10 grams of carbs.

   Tip: Add 2 tbsp. of chia seeds or fresh ground flaxseed to daily diet (can add them to water, smoothies, or other meals.)

   *If you are in a compromised digestive state (such as suffering from leaky gut,) then this suggestion might not be ideal to you until that digestive issue is remedied. 

3. Eat enzymatic-rich foods: These include prebiotic and probiotic foods such as yogurt, kefir, bananas, papayas, sauerkraut, and pineapples. Digestive enzymes are essential for a proper digestive process.

   *If you are in a compromised digestive state (such as suffering from leaky gut,) then this suggestion might not be ideal to you until that digestive issue is remedied. 

4. Take magnesium supplement: Magnesium helps increase the amount of water in intestines, making it easier for fiber to travel and form stools.

   To order BiOptimizer’s Magnesium Breakthrough use my code, OPTIMIZE, to save 10%. Click on this link to purchase.

Take The “Corn Test”

One way to potentially find out if you are experiencing constipation is by taking the “corn test.”

This test consists of eating a handful of sweetcorn kernels, or 8-15 un-popped corn kernels and noting the time when you do so. Once you do that, all you have to do is wait for the next bowel movement, and when that comes, take note of how long it took to eliminate the corn (you should be able to see the corn in your stool.)

You should be able to see the corn in your stool between 24 and 48 hours later if your bowels are functioning well. However, please not that this test is not a perfect measure but a good approximation.

The Bottom Line

The most important thing to do when it comes to constipation is listen to your body. If you feel like you aren’t “finished” even after eliminating, or feel inflamed or bloated, that could be your body’s way of telling you it needs some help. Next time you go to the restroom, take a look at your stool, and how you feel after eliminating — that might tell you more than you think.

The digestive process is a critical part of health that deserves all the attention it can get. What many people don’t know is that constipation goes beyond the physical symptoms. In fact, it is directly connected to many mental health conditions such as depression and anxiety. In upcoming articles we will be diving deeper into how the digestive system plays a huge role in people’s overall physical and emotional wellbeing.