Gut Health Revival!

Natural Strategies to Combat Constipation and Nourish Your Gut!

According to some studies, occasional constipation (1) affects up to 79% of adults, and chronic constipation (2) affects up to 28% of adults—the bloated, aching belly, straining to pass stools, and all-around discomfort. Help is on the way!

Do you rely on your “gut feelings” when making decisions? That gut feeling is rooted in science. Your gut and brain communicate (3), a critical reason for keeping your gut running smoothly. Preventing and relieving constipation and maintaining gut health with a balanced microbiome is essential to overall health and well-being.

Constipation is a common problem that can interfere with a balanced microbiome. Luckily, a healthy diet and lifestyle can help most of us prevent it or manage the occasional slow-moving day.

Let’s explore several simple, natural strategies that will help:

• prevent constipation

• nourish your gut

• support optimal digestive health

• help you feel your best

Understanding Constipation and Its Impact on Gut Health

Constipation (4) can lead to bloating, sluggishness, abdominal pain, hemorrhoids, or more severe effects such as impaction or anal fissures, which can bleed.

How do you know if you are experiencing constipation? Some common symptoms:

• difficulty passing stools

• hard, lumpy stools

• infrequent bowel movements

• a feeling of incomplete bowel emptying

• bloating

• abdominal discomfort

Your gut likes to keep things moving smoothly. Chronic constipation can lead to changes (5) in the types of bacteria in your gut, making it harder to stay regular. Keep your gut happy and healthy; it will help you feel that way in return!

Importance of natural remedies for managing constipation

Medications such as laxatives can help to relieve occasional constipation; however, long-term use of these medications can lead to your bowel's dependence (6) on them, which means continued use can lead to an increase in difficulty moving your bowels without laxatives. There is an easier way.

Natural remedies for managing constipation work, are healthy for your gut, and work with your gut’s needs. It’s a win-win!

The benefits of supporting gut health naturally

Supporting gut health naturally through nutrition, hydration, prebiotics, probiotics, herbal remedies, and a healthy lifestyle can help avoid or treat occasional constipation, promote a balanced gut microbiome, improve nutrient absorption, and enhance overall health.

Read on to learn more about the positive impact of each on keeping your gut and yourself happy and healthy.

The Science Behind Constipation

Constipation can occur for various reasons. Two common ones are diet choices and lifestyle habits. Understanding what causes constipation can help develop natural strategies for relief and prevention.

Exploring the Causes of Constipation

Constipation is often caused by elements within our control. Identifying the causes can help us avoid what slows us down and provide more of what our gut needs.

Dietary Factors contributing to constipation

Your diet choices (7) determine how well your bowels function. The following can slow bowel motility and lead to constipation:

• Low fiber intake

• Low water intake

• High fat and sugar intake

• Refined grains vs. whole grains

• Processed foods vs. fresh, whole foods

Lifestyle habits exacerbating constipation

Your lifestyle has a lot to do with how well your bowel functions. Your bowel works best when you’re active, eat regular meals, and your body is relaxed.

These can make constipation worse:

• Sedentary lifestyle — try stretching, walking, bike riding, or going to the gym. The more you move your body, the better you’ll feel, and the more you might enjoy it!

• Irregular meal times — keeping to a regular mealtime schedule can help cue your body to move your bowels at regular times.

• Stress — can slow down digestion and the movement of your intestines. Meditation and breathing exercises can help to relax your body and mind.

Fiber-Rich Foods for Gut Health

You need fiber for regular bowel movements. Fiber bulks the stool, making it easier to pass. Some fiber is also food for beneficial gut bacteria, keeping your gut happy. Slowly increase your diet's fiber over time to avoid abdominal discomfort.

Importance of Fiber in Promoting Regular Bowel Movements

Your gut needs two kinds of fiber (8) to work smoothly: Insoluble and soluble fiber.

What’s the difference?

• Insoluble fiber is not digestible. It bulks up stool and helps speed its passage through the intestines. Some sources are bran, whole wheat, and nuts.

• Soluble fiber is digestible and found in the inner parts of plants. It absorbs and dissolves in water, forming a slippery substance that can help soften stools and make them easier to pass. It also feeds and diversifies healthy gut bacteria. Some sources are oats, peas, and citrus fruit.

High-Fiber Foods to Incorporate into Your Diet

• Fruits: berries, prunes, figs, kiwi, pears, avocado, and apples

• Vegetables: Leafy greens, carrots, broccoli, and cauliflower

• Whole Grains: Oats, quinoa, barley, and brown rice

• Legumes: Beans, lentils, and chickpeas

Meal Ideas and Recipes to Support Gut Health and Relieve Constipation

• Breakfast: Overnight oats with yogurt, chia seeds, and berries

• Lunch: Roasted vegetable and quinoa salad

• Dinner: Lentil or chickpea soup with whole-grain bread

• Snacks: celery and nut butter or apple slices dipped in nut butter

Hydration and Gut Health

Staying hydrated is one of the most important ways to support your digestive health. You need water to help break down nutrients so your body can absorb them. Water also makes stools softer and easier to pass.

Understanding the Role of Hydration in Digestive Health

Water helps to lubricate the digestive system, so it functions smoothly. Dehydration can slow gut motility, leading to hard stools and constipation.

Best Drinks for Staying Hydrated and Supporting Bowel Movements

• Water: Plain water is the best and easiest choice.

• Herbal Teas: Ginger tea and Peppermint tea can help ease digestion.

• Fruit-Infused Water: Adding lemon, lime, orange slices, cucumber, or berries can make water more appealing.

Tips for Increasing Water Intake for Better Gut Health

• Try a mug of hot water with lemon first thing in the morning.

• Carry a reusable water bottle with you and drink from it all day.

• Replace some of your caffeinated beverages with herbal teas.

• Set an alarm on your phone to remind you to drink water hourly.

• Eat hydrating foods like oranges, cucumbers, and watermelon.
  

Probiotics and Prebiotics for Digestive Support

You need both probiotics and prebiotics to nourish your gut microbiome. They go together like peanut butter and jelly.

Exploring the Benefits of Probiotics for Gut Health

Probiotics (9) are beneficial, live bacteria that help to balance the gut microbiome. Studies (10) have shown probiotics improve gut motility, soften stools, and promote regular bowel movements.

Prebiotic Foods to Nourish the Gut Microbiome

Prebiotics (11) are non-digestible plant fibers that serve as food for probiotics. Foods rich in prebiotics include:

• Bananas

• Asparagus

• Garlic and Onions

• Whole grains

• Soybeans

• Artichokes

• Flaxseed

Incorporating Probiotic-Rich Foods and Supplements into Your Diet

• Yogurt: Choose plain, unsweetened yogurt with live cultures

• Natural, unpasteurized cheeses are a great source of probiotics

• Kefir: A fermented dairy milk drink rich in powerful probiotics.

• Sauerkraut and Kimchi: Fermented vegetables that support gut health.

• Probiotic Supplements: It’s best to get probiotics from food, but there may be instances when your healthcare provider finds a supplement beneficial. Check with your provider to see if probiotic supplements are recommended for you.

Herbal Remedies for Constipation Relief

Herbal remedies (12) have been used for hundreds of years and can provide practical and gentle relief from constipation without the risk of dependency on chemical laxatives. Many plants have medicinal properties and are effective in promoting gut health.

Herbal Remedies for Digestive Support

• Peppermint: Helps to relax the digestive tract and relieve discomfort.

• Ginger root: Stimulates digestion and can help relieve gas and bloating.

• Turmeric Extract: Promotes bowel health.

Top Herbs for Relieving Constipation

• Senna: A natural, effective laxative.

• Aloe Vera: Can promote regular bowel movements.

• Slippery Elm: Eases the passage of stools.

How to Use Herbal Remedies Safely and Effectively

• Follow recommended uses and dosages.

• Ask your healthcare provider before using any herbal remedies to ensure they are safe for you and will not interact with any medications you may be taking.

Lifestyle Changes for Healthy Digestion

Committing to regular exercise and stress management can improve digestive health and abdominal comfort and prevent constipation.

Importance of Regular Exercise for Promoting Gut Motility

Regular physical activity stimulates the digestive system, promoting regular bowel movements. Try to get at least 30 minutes of moderate exercise several days a week, such as walking, swimming, dancing, or cycling.

Stress Management Techniques for Digestive Health

Studies have shown that psychological stress (13) significantly impacts gut microbes, motility, intestinal sensitivity, secretions, and permeability. Stress can negatively affect digestion and contribute to constipation.

Stress management techniques can help relieve stress and nurture gut health:

• Yoga

• Meditation

• Deep breathing exercises

• Mindfulness

• Journaling

Establishing a Healthy Routine for Optimal Bowel Function

• Eat your meals at about the same time daily to regulate your digestive system.

• Listen to your body’s signals. Don’t ignore the urge to move your bowels. Ignoring the urge can lead to constipation.

• Establish a bedtime routine to ensure adequate sleep, which helps your systems perform optimally.

Natural Laxatives and Digestive Aids

Natural laxatives can offer gentle relief from occasional constipation without the harsher effects of chemical laxatives.

Gentle Laxatives for Occasional Constipation Relief

• Prunes: Naturally high in fiber and sorbitol, prunes can help move your bowels.

• Ground Flaxseeds: Rich in fiber and omega-3 fatty acids, flaxseeds can promote regular bowel movements. Drink plenty of water when taking flaxseed.

Herbal Teas and Remedies for Promoting Bowel Movements

• Senna Tea: A natural laxative, it provides effective relief from constipation.

• Dandelion Tea: A gentle laxative that also supports liver health.

Tips for Using Natural Laxatives Safely and Effectively

• Start with small amounts to see what works for your body.

• Avoid long-term use of laxatives. You want your healthy diet and lifestyle to promote your healthy bowel.

• Consult your healthcare provider if constipation persists, your bowel habits change, or you have any questions or concerns about your bowel health.

Gut Health Supplements

Supplements (14) can help improve gut motility and digestive function. It’s best to get essential nutrients through a varied, fresh-food diet, but your healthcare provider may recommend supplementation if you have a deficiency.

Essential Nutrients for Supporting Gut Health

• Magnesium: Helps to relax intestinal muscles and promote regular bowel movements.

• Vitamin D: Supports gut barrier function and helps the gut immune response

• Vitamin A: Protects the mucosal barrier of the intestine

Omega-3 Fatty Acids and Their Role in Digestive Function

Omega-3 fatty acids (15) are anti-inflammatory and have properties that help maintain an abundant and diverse microbiome and improve digestion.

Good sources of Omega-3 Fatty Acids are:

• Flaxseeds

• Chia seeds

• Sardines

• Mackerel

• Salmon

Dosage and Precautions When Using Gut Health Supplements

• Follow the recommended dosage instructions.

• Ask your healthcare provider before taking supplements, especially if you have underlying health conditions or are taking other medications.
  

Bottom Line

Adopting a holistic approach to digestive wellness

Making positive diet changes, staying hydrated, including probiotics and prebiotics in your diet, using herbal remedies when needed, and getting plenty of exercise can help you develop a smoothly operating digesting system and a robust gut microbiome that can positively affect every aspect of your health.

Take control of your gut health naturally

Supporting your gut health is simple but profoundly affects your well-being.

Take care of your gut health in these simple, natural ways, and it will take care of you!

Disclaimer