Tips to Help Relieve Constipation


If you are having difficulty having bowel movements, know that you are not alone, constipation affects many people. Although constipation is a very common digestive problem, it is not normal. Constipation means something different to different people depending on how many bowel movements they have a week. It is defined as an inability for proper elimination of stools from the colon and is a result of hard or lumpy stools. Having bowel movements three times or less per week is an indicator that you are constipated. There is a lot of debate when it comes to this topic but generally, having at least one daily bowel movement a day is normal.

Constipation can be caused by many different factors and some are inadequate amounts of fiber in the diet, not drinking enough water, little or no exercise, certain medications, dairy and dairy products, stress and other digestive issues.

Here are some tips to help with constipation naturally

  1. Proper Hydration – many people are dehydrated and don’t even know that they are. It is recommended to drink half your body weight in ounces of water per day. Drinking beverages like coffee, alcohol, soda (pop) can all contribute to dehydration which is the loss of water from the body.  Just 1 cup of coffee or 1 cup of soda (pop) can cause the body to lose 2 cups of water because it increases urination. Be sure to increase water intake to replace the water you have lost if you enjoy drink any of these beverages or try to reduce or eliminate them from your diet.
  2. Magnesium – try adding a magnesium supplement of at least 400mg daily.  A magnesium deficiency slows down peristalsis, which is the contraction and relaxation of the muscles and can cause constipation. Magnesium is an essential mineral needed by the body and much of it is lost during processing of foods so you may want to add it to your supplement list.  
  3. Increase Dietary Fiber – slowly increase fiber into your diet daily, at least 25 to 35 mg daily. Eating foods high in fiber like legumes, fruits, vegetables and whole grains are great to help relieve constipation. Seeds like chia, flax, hemp, sunflower and psyllium can make bowel movement easier because not only are they high in fiber but they soften stools by adding moisture.
  4. Exercise – spend at least 20 to 30 minutes day exercising. Regular exercise is very helpful because it gets things moving as well as massages the intestines and results to regular bowel movements.
  5. Improve Gut Flora – add fermented foods like kimchi, sauerkraut, and kefir and or take a probiotic supplement to help support digestion, improve gut, while supporting regular bowel movement.
  6. Reduce Stress – there are many ways stress can manifest in the body and one of the ways is through constipation. Try practicing gratitude, journaling, meditation; all help so much to reduce stress levels.
  7. Address Diet – what you eat or don’t eat may cause problems in eliminating properly. So try reducing or eliminating refined carbohydrates, refined sugars, processed foods, dairy, gluten and add in more wholesome foods. This can make a huge difference and contribute to good bowel movements.

For further support, consider joining the Rituwell Community in the 10 Day Foundational Reset. This program will help you shift your habits around food and reframe your mindset with the support of Dr. Jodi and the rest of the community.

By Krisie Stanley


Share on facebook
Share on twitter
Share on pinterest



Your understanding and co-operation is requested, by reading and signing the following Informed Consent and Waiver form. I!

I understand and acknowledge that Dr. Jodi Larry, N.D. is a registered naturopathic doctor and the Cleanse for Life program (the “CFL Program”) is a group supported cleanse intended for general well-being, to enhance my knowledge of health and wellness as it relates to foods, dietary supplements and lifestyle behaviors. I represent and warrant that I am healthy and do not have a medical condition that would prevent my participation in the CFL Program. In addition, I understand and acknowledge that Dr. Larry is not a psychiatrist, psychologist or psychotherapist. Dr. Larry is no way responsible for any personal issues or anxieties that may be triggered because of my participation in the CFL Program. I understand that it can be a detriment to my health and safety to participate in the CFL Program if I am going through any of the following: · Acute trauma · Severe mental health condition that is not currently stable · Active addiction to drugs or alcohol · Eating disorder (unless stable and I have provided a letter from my treating therapist approving participation it the CFL Program). I acknowledge that if I am under the care of a health professional or currently use prescription medications, I will discuss any dietary changes or the potential use of any dietary supplements with my doctor and will not discontinue any prescription medications without first consulting my medical doctor. In consideration of being permitted to participate in the CFL Program, I agree to assume full responsibility for any risks, injuries, or damages known or unknown which might incur as a result of my participation. Understanding the CFL Program – A Safe Environment and Confidentiality The CFL Program can be a powerful and valuable venue for healing and growth. It is a process of understanding more about yourself and others in a safe environment. You are welcome to share as much or as little about yourself while in the group, however, the more open you are the better experience you will have. Due to the nature of the CFL Program privacy and confidentiality are of the utmost concern. A safe environment is fostered and maintained by both Dr. Larry and the group members. Primary ingredients are mutual respect and a chance to create trust. Another primary ingredient for a safe environment has to do with confidentiality. Dr. Larry is bound by law to maintain confidentiality, as group members are bound by honor to keep what is said in the group in the group. Therefore, it is essential that any and all information presented and shared within the group, whether by Dr. Larry or another group member, is not to be discussed outside of the group setting with anyone for any reason. For clarity, you are permitted to share what you are learning about yourself in the CFL Program with a significant other, however you may not talk about how events unfold in group or in any other way compromise the confidentiality of other group members. I understand and acknowledge that confidentiality may be breached by Dr. Larry if a CFL Program participants discusses any of the following: (a) suicidal ideations or thoughts and Dr. Larry feels the person is at risk; (b) intent to harm him/herself or someone else; or (c) physical abuse. Dr. Larry is mandated by her board to give this information to appropriate persons in order to obtain the best care for you and those you may harm. In further consideration of being permitted to participate in the CFL Program, I knowingly, voluntarily, and expressly release Dr. Larry from any and all liabilities and waive any claim I may have against Dr. Jodi Larry for injury or damages that I sustain as a result of such participation. I and my heirs or legal representatives forever release, waive, discharge, and covenant not to sue Dr. Jodi Larry, for any injury or death caused by negligence or other acts. I have read the above informed consent and waiver and fully understand its contents. I voluntarily agree to the terms and conditions stated above.