Constipation: Symptoms, Types, Causes, and Holistic Remedies to Get Relief Naturally

Let’s be honest: constipation isn’t just uncomfortable, it’s downright frustrating. You feel bloated, sluggish, and like your digestive system is on a permanent coffee break. It’s the kind of issue that can slow you down and put a damper on your day. 

But don’t worry- there are ways to get things moving again with natural remedies.

Constipation happens when your bowel movements are infrequent, difficult, or painful. Most consider it “constipation” when we have fewer than three bowel movements per week.

The symptoms of constipation can include:

• Infrequent bowel movements
• Hard, dry stools
• Straining during bowel movements
• Abdominal discomfort or bloating
• The feeling of incomplete evacuation

In a systematic review on constipation and quality of life, Dr. Jonathan Balsey from JB Medical, London, UK, states “The results of these studies demonstrated a consistent effect of constipation on both mental and physical components of quality of life.”

This article dives into the causes of constipation, the types, and natural remedies to help you find relief. We’ll also explore how chiropractic care, diet changes, and supplements can make all the difference in getting your digestive system back on track.

Ready to get things moving? Let’s clear the way for smoother digestion- keep reading to get things flowing again naturally!

What Is Constipation?

Constipation is a bowel dysfunction that occurs when bowel movements become infrequent, difficult, or both. It’s defined as having fewer than three bowel movements per week. 

It’s often accompanied by symptoms like hard, dry stools, straining, abdominal discomfort, or the sensation of incomplete evacuation. While occasional constipation is common and usually resolves quickly, chronic constipation can significantly impact daily life and overall health.

Constipation itself isn’t a disease, rather, it’s a symptom of underlying factors. These can range from simple causes, like insufficient dietary fiber or dehydration, to more complex issues such as hormonal imbalances, certain medications, or medical conditions like irritable bowel syndrome (IBS). Stress and inactivity can also play a significant role. 

While constipation can feel frustrating or even painful, most cases improve with dietary adjustments, hydration, physical activity, or natural remedies. Identifying what’s contributing to your constipation is key to finding lasting relief.

Types of Constipation

Constipation can be categorized into a few types. Understanding these types helps pinpoint the cause and choose the best treatment.

Acute Constipation

Acute or primary constipation is a short-term condition that typically develops due to temporary disruptions in your digestive system. Factors like traveling, illness, or dietary changes like eating less fiber or not drinking enough water can slow down your digestive system and cause constipation. 

Dehydration is a common trigger, as it reduces the water content in stools, making them harder to pass. Acute constipation often resolves quickly once the trigger is addressed, such as rehydrating or returning to a regular diet.

Chronic Constipation

Chronic or secondary constipation is a long-lasting condition, defined as having symptoms for three months or more. It’s often linked to ongoing issues like a poor diet, lack of exercise, or medical conditions such as IBS, hypothyroidism, or diabetes. 

In a study on constipation, Dr. Sorangel Diaz from the Lincoln Medical Center, NY, USA, states “Chronic constipation is excessively prevalent and affects about 15% of the population in the United States.”

Constipation can also be categorized as:

Primary Constipation

Primary constipation, known as functional or idiopathic constipation, occurs without an underlying medical condition and is categorized into three subtypes:

• Normal Transit Constipation: The stool moves through the colon at a normal pace, but patients may still feel constipated due to perceived difficulty or hard stools. It’s often linked to diet or dehydration.
• Slow Transit Constipation: Bowel movements are delayed due to sluggish muscle contractions in the colon, leading to infrequent stools and bloating.
• Outlet Constipation: Difficulty expelling stool due to pelvic floor dysfunction or structural issues in the rectum, making bowel movements feel incomplete or strained.

Secondary Constipation

Secondary constipation results from an identifiable medical condition, medication, or lifestyle factor. Common causes include hypothyroidism, diabetes, neurological disorders, pregnancy, or the use of certain medications like opioids or antidepressants. Treating the underlying issue is essential for resolving secondary constipation.

Unlike primary constipation, secondary constipation requires a more comprehensive approach, including dietary changes, lifestyle adjustments, and sometimes medical evaluation to address underlying causes.

Get relief from constipation naturally with personalized chiropractic and functional medicine care in Panama City, FL. Book your consultation today.

What Are The Symptoms of Constipation?

Here are the common symptoms of constipation:

• Infrequent Bowel Movements: Fewer than three times a week.
• Hard or Lumpy Stools: Stools that are difficult to pass. 
• Straining During Bowel Movements: Needing extra effort to push out stool.
• Feeling Incomplete: A sensation that you didn’t empty your bowels fully.
• Abdominal Discomfort or Bloating: Pain, nausea, or bloating in the stomach.
• Rectal Pain: Discomfort caused by hard stools or straining. 

What Causes Constipation?

Constipation can result from a lot of different things. Here are the common causes:

• Low Fiber Intake: Eating too few fruits, vegetables, and whole grains.
• Dehydration: Not drinking enough water which makes stools harder and drier.
• Lack of Physical Activity: Sitting too much can slow down your digestion. A study on physical activity and constipation by Dr. Jiahe Cui from Shanghai University of Traditional Chinese Medicine, China, concluded “Moderate to high levels of PA significantly reduced the risk of constipation.”
• Ignoring The Urge: Delaying bathroom trips when you feel the need to go.
• Changes in Routine: Travel or sudden lifestyle changes can disrupt bowel habits.
• Medications: Some drugs, like pain medications, antidepressants, or blood pressure medications, can cause constipation.
• Medical Conditions: Issues like hypothyroidism, irritable bowel syndrome (IBS), or diabetes can play a role.
• Physiological Factors: Stress, anxiety, depression, or other emotional strain can interfere with your digestion.
• Hormonal Changes: Hormonal fluctuations such as those during menstruation, pregnancy, or menopause, can impact bowel movement.
• Other Factors: Conditions like systemic lupus or scleroderma can affect the digestive tract and cause constipation.

Holistic Remedies for Constipation

Natural remedies can provide gentle relief from constipation without relying on harsh medications. These remedies often involve simple changes to your daily habits. Key steps include eating a fiber-rich diet, staying hydrated, and moving your body. 

You can also explore functional medicine approaches guided by experts like Dr. Tony Salamay to address the root causes of constipation. 

Let’s look at how these remedies can help restore healthy digestion.

Functional Medicine

Functional medicine focuses on treating the root causes of health problems rather than just symptoms. This personalized approach considers your diet, lifestyle, and overall health to create a tailored plan. Functional medicine examines factors like gut health, nutrient imbalances, and stress levels for constipation.

A functional medicine practitioner like Dr. Tony Salamay from the Bay Clinic of Chiropractic may recommend adding probiotics to support healthy gut bacteria. They can also suggest specific supplements for your particular digestive health. 

Functional medicine practitioners identify underlying issues like food sensitivities or hormonal imbalances. Functional medicine helps improve your digestion naturally and sustainably by addressing these factors.

Dietary Changes

What you eat plays a huge role in preventing and relieving constipation. A diet high in fiber, combined with proper hydration, can improve bowel movements. Avoiding certain foods that slow digestion is equally important. 

In a study on diet for constipation, Dr. Sun Hwan Bae from the Konkuk University School of Medicine, Seoul, Korea, states “Better short- and long-term outcomes are achieved with lifestyle changes, including a proper diet.”

Let’s explore the next sections to learn what to eat and what to skip regarding constipation.

Foods to Eat for Constipation

• Fiber-rich foods: Fiber softens stools and makes them easier to pass. Include whole grains, oatmeal, and brown rice if you can tolerate them.
• Fruits: High in fiber and water content. Try apples, pears, berries, and prunes.
• Vegetables: Leafy greens like spinach, broccoli, and carrots support digestion.
• Healthy Fats: Avocados, olive oil, and fatty fish can improve gut health.
• Legumes: Lentils, chickpeas, and beans provide fiber and nutrients.
• Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are excellent for gut health.
• Probiotic foods: Yogurt, kefir, and fermented vegetables help maintain a healthy gut microbiome. 

Foods to Avoid for Constipation

• Processed Foods: These are low in fiber and often loaded with preservatives. Avoid chips, cookies, and frozen meals.
• Low-Fiber Foods: White bread, pastries, and white rice can contribute to constipation.
• Dairy Products: Milk, cheese, and other dairy products can slow digestion in some people.
• Red Meat: It’s heavy, rich in fats, and lacks fiber, making it harder to digest.
• Fried Foods: These foods are high in unhealthy fats, which can slow down digestion.
• Sugary Snacks: Sweets and candies can disrupt your gut microbiome.
• Alcohol and Caffeine: They can dehydrate your body and worsen constipation.

Supplements

Supplements can help relieve constipation by improving digestion and supporting regular bowel movements. They’re an easy and natural way to complement dietary changes. 

Specific supplements like psyllium husk, magnesium, and probiotics target different aspects of gut health. These options are widely available and safe for most people when used correctly. Always consult a healthcare provider or a functional medicine practitioner for the appropriate dosage to match your needs.

Here’s a look at some of the most popular supplements for constipation relief, how they work, and where to find them.

Psyllium Husk

Psyllium husk is a soluble fiber derived from the seeds of the Plantago ovata plant. This fiber absorbs water in the digestive tract, forming a gel-like substance that softens stools and makes them easier to pass. Psyllium also supports overall gut health by promoting regularity and feeding beneficial gut bacteria. 

It is especially beneficial for people with chronic constipation or irritable bowel syndrome (IBS). You can find psyllium husk in over-the-counter fiber supplements like Metamucil or powdered.

While it is not naturally found in foods, incorporating it as a supplement enhances your daily fiber intake. The recommended dose for constipation relief is 5 to 10 grams mixed with at least 8 ounces of water, taken one to three times a day. Ensure you drink plenty of fluids to prevent dehydration or blockages as the fiber expands.

Magnesium

Magnesium is an essential mineral that plays a vital role in muscle relaxation and nerve function. It helps constipation by relaxing the muscles in the digestive tract, promoting smoother bowel movements. 

Certain forms of magnesium, such as magnesium citrate, act as osmotic laxatives, drawing water into the intestines to soften stools and stimulate bowel movements. 

Natural sources of magnesium include leafy green vegetables like spinach, nuts such as almonds, seeds, and whole grains. Many choose magnesium supplements for quick relief, particularly magnesium citrate or magnesium oxide. The recommended daily dose for constipation relief is 200 to 400 milligrams. Start with a lower dose and increase gradually to avoid side effects like diarrhea.

Probiotics

Probiotics are live microorganisms, often called “good bacteria,” that support gut health. These beneficial bacteria help maintain a healthy balance in the digestive system, reducing issues like constipation and bloating. 

Probiotics work by improving stool consistency and promoting regular bowel movements. They are especially effective for individuals with constipation-predominant IBS. Natural sources of probiotics include fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso.

In a study on probiotics and constipation, Dr. Neyla Garzon Mora from the Catholic University of Santiago de Guayaquil, Ecuador, states “Substantial majority (70%) reported positive outcomes in treating functional and chronic constipation.” 

Probiotic supplements are also widely available and can target specific strains for digestive health. The daily recommended dose ranges from 1 to 10 billion CFU (colony-forming units), depending on the strain and severity of constipation. To see noticeable results, take probiotics consistently for at least four weeks. To address constipation effectively, look for products with clinically tested strains like Bifidobacterium or Lactobacillus.

Herbal Remedies

Herbal remedies can be a gentle way to support digestion and relieve constipation. These remedies often use herbal ingredients that have natural laxative effects. 

Here are a few popular herbal options for constipation relief, including how to use them effectively.

Senna

Senna is an herbal remedy made from the leaves and pods of the Senna plant. It contains natural compounds called sennosides, which stimulate the muscles in the colon to promote bowel movements. This makes senna a powerful, fast-acting laxative commonly used to treat occasional constipation. 

You can find senna in teas, tablets, and capsules at health food stores or pharmacies. However, due to its potency, it is not recommended for long-term use. While there are no natural dietary sources of senna, it is widely available as a supplement. 

The recommended dose is 15 to 30 milligrams of standardized senna extract, taken once daily, usually at bedtime for up to 1 week. It is always best to consult a healthcare provider if you plan on taking senna, as taking too much can cause cramping, dehydration, or dependency over time. We recommend you consult with a healthcare provider or a functional medicine practitioner for proper dosage and efficacy.

Aloe Vera

Aloe vera is a succulent plant known for its soothing and healing properties. It contains natural compounds, including anthraquinones, which act as a mild laxative by increasing water content in the intestines and stimulating peristalsis (intestinal contractions). Aloe vera can help relieve occasional constipation while also soothing the digestive tract. 

Natural sources include the gel found inside fresh aloe vera leaves. Aloe vera juice is another common form. The recommended daily dose for constipation relief is 50 to 200 milliliters of aloe vera juice. Start with a smaller amount and gradually increase as needed. 

Avoid overuse, as high doses may cause cramping, diarrhea, or electrolyte imbalances. Look for pure, organic aloe vera products free from added sugars or preservatives for the best results.

Cascara Sagrada

Cascara sagrada, derived from the bark of the Rhamnus purshiana tree, has been used for centuries as a natural remedy for constipation. Its active compounds, anthraquinones, stimulate the colon muscles to encourage bowel movements. 

Cascara sagrada is a mild yet effective laxative suitable for short-term use to relieve occasional constipation. It is often found in capsule, tablet, or tea form at health food stores. 

Cascara is not found in natural dietary sources but is specifically derived from tree bark. The recommended daily dose for adults is 200 to 500 milligrams of cascara sagrada extract, taken once daily, preferably at bedtime. Cascara should be used only occasionally, as prolonged use can cause digestive health issues. To avoid this, consult with a healthcare provider or a functional medicine professional.

Chiropractic Care

Chiropractic care offers a natural, hands-on approach to tackling constipation by addressing misalignments in the spine. Your spine and nervous system are important in keeping your entire body, including your digestive system, running smoothly. Misalignments in the spine can disrupt the signals between your brain and gut, slowing digestion and constipation.

Chiropractors can help restore your body’s natural ability to process food and eliminate waste by improving spinal alignment and reducing tension. With techniques like adjustments, targeted massage, and lifestyle advice, chiropractic care provides a holistic way to keep your gut in check.

Check out these chiropractic techniques that can reconnect your brain and gut holistically!

Spinal Adjustments

Spinal adjustments are a core part of chiropractic care. They correct misalignments in the spine, which can interfere with the nerves that control digestive functions. Adjustments can help stimulate bowel movements and promote a healthier gut by improving nerve communication. 

Regular spinal adjustments ensure the body functions optimally. These sessions are performed in-office by an experienced chiropractor, like Dr. Tony Salamay from the Bay Clinic of Chiropractic, and are tailored to your specific needs. Apart from his doctorate in Chiropractic, Dr. Salamay brings years of experience and continuous learning to your care, ensuring successful treatment. 

Massage and Relaxation Techniques

Massage therapy complements chiropractic care by reducing muscle tension and improving circulation. For constipation, abdominal massages target areas that stimulate intestinal activity, helping to ease bloating and encourage bowel movement. 

Relaxation techniques, like deep breathing or stress-reducing exercises, can also relieve tension that may contribute to constipation. Chiropractors often include these therapies to enhance their care plans.

Lifestyle and Posture Advice

Chiropractors often provide guidance on lifestyle changes that support better digestion. For example, they may recommend posture adjustments to reduce pressure on the intestines and improve digestion. 

Proper posture while sitting and during bowel movements can significantly improve bowel regularity. Chiropractors may also suggest gentle exercises or stretches to keep the body active and reduce constipation-related discomfort.

Stay Hydrated 

Hydration is a simple yet essential factor in maintaining healthy digestion and preventing constipation. Water helps soften stools, making them easier to pass, and keeps your digestive system functioning efficiently. Without enough fluids, stools become hard and difficult to eliminate, leading to discomfort and straining. 

Aim to drink at least eight 8-ounce (236 milliliters) glasses of water daily. Adjust your water intake based on your activity level, climate, and individual needs.

In addition to water, you can stay hydrated by consuming foods with high water content, such as cucumbers, watermelon, and oranges. Herbal teas and broths are also excellent sources of hydration. 

Remember, caffeine and alcohol can dehydrate you, so limit these if you struggle with constipation. Keeping a water bottle handy and drinking consistently throughout the day can make a noticeable difference in your bowel regularity.

Frequently Asked Questions

Can Constipation Cause Back Pain?

Yes, constipation can cause back pain because tool buildup in the intestines creates pressure that may radiate to the lower back. Straining during bowel movements can also strain back muscles, leading to discomfort. Addressing constipation often helps alleviate associated back pain.

Can Hemorrhoids Cause Constipation?

Yes, hemorrhoids can cause constipation. Pain and discomfort from hemorrhoids may lead to avoiding bowel movements, causing stool buildup. Straining during defecation can worsen hemorrhoids, creating a cycle of constipation and irritation. Proper care can break this cycle and improve bowel regularity.

Can Stress Cause Constipation?

Yes, stress can cause constipation because it activates the body’s “fight or flight” response, which slows digestion and reduces bowel activity. Anxiety may also lead to habits like eating poorly or not drinking enough water, further contributing to constipation. Managing stress can help restore digestive balance.

Can Constipation Cause Nausea?

Yes, constipation can cause nausea. Stool buildup in the intestines slows digestion and leads to bloating and a feeling of fullness. This can trigger nausea, especially if constipation is severe or prolonged. Treating constipation usually resolves the accompanying nausea.

Conclusion

Let’s face it—constipation can be a real pain. Whether it’s the discomfort of bloating, the frustration of irregular bowel movements, or the struggle of feeling “stuck,” dealing with constipation can affect your mood, your energy, and even your confidence. It’s more than just a minor inconvenience, it can disrupt your daily life and make simple tasks feel much harder than they should be.

But rest assured, constipation doesn’t have to be something you live with forever. 

Understanding the causes, recognizing the symptoms, and exploring natural remedies like diet changes, supplements, and chiropractic care can help you find relief and improve your digestive health. Whether your constipation is temporary or chronic, we have a solution that works for you.

At Bay Clinic of Chiropractic, we’re here to help you get your digestive system back on track. Our expert Dr. Tony Salamay combines chiropractic care, nutrition advice, and lifestyle changes to tackle constipation at its root. Don’t let discomfort hold you back- take the first step toward a healthier, happier you.

Ready to feel your best? Contact Bay Clinic of Chiropractic today at (850) 785-9372 or info@thebaydoctor.com and start your journey to a smoother, more comfortable digestive system!

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