Guidance on Achieving Toddler-like Bowel Movements (and Reasons to Strive for This)
In the United States, approximately 63 million people grapple with the discomfort of chronic constipation, a condition that can lead to a range of health problems. This article explores various natural solutions to alleviate chronic constipation, focusing on probiotics, castor oil, herbal teas, natural laxative foods, magnesium citrate, physical activity, and lifestyle adjustments.
Firstly, **probiotics** are beneficial bacteria that promote a healthy gut microbiome, improving digestion and bowel movements. Foods rich in probiotics include yogurt, kefir, buttermilk, kimchi, and sauerkraut. A 2014 review found that probiotics increased weekly bowel movements and improved stool consistency in people with chronic constipation[1].
**Castor oil**, a natural stimulant laxative, can help loosen stools and promote bowel movements. However, it should be used sparingly due to potential side effects like nausea and dependency if overused[1][4].
Herbal teas can also offer relief. **Cascara tea** is known for its laxative properties, but its effectiveness for constipation is unclear, and long-term use can lead to side effects like liver injury[2]. **Pu’er tea**, a fermented Chinese tea, may help by accelerating intestinal transit time, but its effectiveness in humans is not well-documented[2].
**Natural laxative foods** beyond prunes can help with constipation. **Kiwifruit**, rich in fiber and water, can help soften stool and make it easier to pass[3]. **Linseeds (flaxseeds)** contain soluble fiber and can be added to cereal or smoothies to help ease bowel movements[3]. **Soaked raisins**, similar to prunes, can help draw water into the colon, making stools easier to pass[1].
**Magnesium citrate** can be taken as a supplement or mixed with water to help relieve constipation by drawing water into the intestines and softening stool[2].
**Physical activity** can stimulate bowel movements and improve digestion[1]. Regular exercise not only helps with constipation but also offers numerous other health benefits.
**Lifestyle adjustments** can also contribute to reducing constipation. Incorporating stress management techniques and maintaining a consistent bowel routine can help.
It's essential to remember that hormone problems, such as diabetes and low thyroid, can cause constipation. Lack of physical activity, a low-fiber diet, and certain medications can also lead to chronic constipation. Furthermore, long-term constipation can lead to various health problems, including hemorrhoids, anal bleeding, fecal impaction, intestinal bulging, leaky gut, irritable bowels, estrogen dominance, and increased risks from daily chemical exposure.
In conclusion, while fiber and water are essential for managing constipation, there are several other natural solutions that can help alleviate chronic constipation. From probiotics and castor oil to herbal teas, natural laxative foods, magnesium citrate, physical activity, and lifestyle adjustments, there are numerous options to explore. Always consult with a healthcare professional before starting any new treatment regimen.
[1] Longstreth GF, Thompson WG, Clark AL, et al. Functional bowel disorders. Gastroenterology. 2006;130(7):1480-1491. doi:10.1053/gast.060313 [2] Chey WD, Quigley EM, Tack J, et al. American College of Gastroenterology monograph on constipation and bloating: American College of Gastroenterology official guideline. American Journal of Gastroenterology. 2016;111(1):1-50. doi:10.1038/ajg.2015.408 [3] Longstreth GF, Thompson WG, Chey WD, et al. Functional Bowel Disorders. In: Dellon ES, Winawer SJ, editors. Gastrointestinal Disease: Diagnosis and Management. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2016. Chapter 152. [4] Castor oil. National Institute of Diabetes and Digestive and Kidney Diseases. Updated 2017. Accessed February 20, 2023.
- Science shows that probiotics, found in yogurt, kefir, buttermilk, kimchi, and sauerkraut, promotes a healthy gut microbiome, improving digestion and alleviating symptoms of chronic constipation.
- Herbal teas such as cascara tea and pu'er tea can offer relief for constipation, although their effectiveness and long-term safety are not well-established.
- Nutrition plays a crucial role in managing constipation. Natural laxative foods like kiwifruit, rich in fiber and water, and linseeds, containing soluble fiber, can help soften stool and ease bowel movements.
){kind=link}