Many people think that the bowel movement is pretty normal. Unfortunately that is not true and occurs due to lack of vitamins, fiber, minerals, probiotics, hydration etc.

Another thing you should know is that you should go at least one time daily. Remember that you should not consume laxatives, because it can destroy your ability to do that naturally.


Infrequent bowel movement – many people think of this when it comes to constipation, but other people think of it as incomplete emptying, hard stool and other problems. Diarrhea can alternate with constipation since it is a pattern that occurs due to the irritable bowel syndrome.

The constipation scale ends with fecal impactions and this is a condition where the stool gets hard in the rectum and stops the bowel movement. However it is possible sometimes to have diarrhea, due to the fact that the colonic fluid may leak around the impaction.

That is the reason why many people have different symptoms and that is the reason why every person is specific and should have different treatment.

In medical terms constipation is a fewer than 3 bowel movements in one week. A serious constipation is less than 1 bowel movement in one week. If you do not have bowel movement 2 or 3 days it does not mean that you will have physical discomfort, but only mental distress.

The total number of bowel movements may vary, but the normal number for people is approximately 3 to 21 times in one week and the most common is 1 time in a day.

But the bad news is that this review is true only for ½ of the population, because most of the people do not “go” every day.

It is very important to recognize if your problem is acute constipation or chronic constipation. The first one is “the start of” and the second is “long duration”. If you are experiencing abdominal pain, nausea, rectal bleeding or vomiting you may need an assessment. The cause for this problem may also be tumor of the colon.

What causes constipation?

Everyday life and dieting

If you are not physically active and you do not eat, then you may be constipated. Another factor that may cause constipation is lack of exercise, junk food, refined foods, alcohol, dehydration, eating food that are high in fat and sugar, lack of fiber etc.

You cannot postpone the moment when you need to “go”, because this can also lead to constipation.

Health Conditions

Constipation may occur as a result of a side effect of some health conditions. The reason is that they can cause the stool to go slowly through the colon. Another thing can cause constipations is the spastic colon.

It is believed that the patients with this condition have sensitive colons and they have to be careful and eat only what is good for them. Constipation can be caused by: diabetes, stroke, pregnancy, lupus, Parkinson’s disease, underactive thyroid, spinal cord injury etc.

Many medications may cause constipation and the use of laxatives is one of the biggest problems, because nowadays people use it every day. It is a known fact that if you use them often your digestive system may become dependent on them.

Medications that may cause constipation include: medications for narcotic pain, anticonvulsants, antidepressants, iron supplements, drugs that block the calcium channel, antacids that contains aluminum, including: codeine, oxycodone, imipramine, amitriptyline, phenytoin, diltiazem, aluminum carbonate etc.

But those are not all of the medications that may cause constipation. There is another simple solution for this problem: if your constipation is caused by medication you should eat more fiber.

How to stop constipation

Water, water, water…

Our intestines only function properly if they are lubricated. If they are dehydrated then it will be difficult for them to have normal bowel movement.

But another thing you should consider is that the water we consume does not have many benefits, due to the fact that tap water has toxins and the distilled water and the reverse osmosis water do not have enough minerals.

The bottled water has many xenoestrogens that come from the BPA. This may disturb the normal and proper digestion.

If you want to get results you should have spring water or naturally mineralized water with high amount of oxygen and with no toxins. Another option is to buy a good system for filtration that will not destroy the minerals. Also putting them back in a good sea salt is another option.


It is fermented food that has many benefits and one of them is the promotion of the regular and normal bowel movements. It contains many probiotics, nutrients, enzymes and it can help in breaking down of the fecal matters and help in the transition through the intestines.

The nutrients in the sauerkraut will hydrate the intestinal system and will reduce the inflammation. You should consider buying unpasteurized sauerkraut.


The coffee not only wakes you up in the morning but the caffeine itself helps in stimulation of the digestive system. You only need 1 or 2 cups of coffee, and our advice is not to drink too much, because you can get an opposite effect.

The coffee is a diuretic as well and you should know that drinking too much of it may result in constipation by dehydrating your organism and drawing the water out. That will cause softening of the stool. Drink 1 cup of water, with every cup of coffee.


We all know that aloe helps with burns and cuts, but you can use it to soothe your stomach as well. The best way is to put aloe gel that comes from the pant, because it has more concentrated juice, and the best part is that you will need only 1-2 tablespoons.

Coconut kefir

The kefir is fermented drink and can help in healing of the digestive system. It contains many probiotics, nutrients and enzymes, all of which are bioavailable. It has similar properties like the sauerkraut and provides excellent lubrication of the intestines.

Constant use of probiotics

The probiotics are one of the best ways to promote digestion. You can use lactobacillus, sacchromuces boulardi, bifidobacterium etc. You can buy them in the form of food supplements and in many foods: pickles, dark chocolate, kefir, sauerkraut, Greek yoghurt, kimchi, kombucha tea, tempeh etc.

Many researches claim that probiotics are efficient way to help constipation and they act just as the medicine.


Lemon juice contains citric acid. The citric acid can stimulate the digestive system and helps in the process of flushing toxins out of our body. Mix the lemon juice in water and you will lessen the intensity of its flavor and you will drink water as well.

Healthy oils

The olive and coconut oil are healthy and help in reliving constipation. These two products are the poster children for homemade remedies. They help in stimulation of the digestive system and help in moving things more quickly through the colon.

Fiber, Fiber…

Our health is often regulated by what we eat. Our body knows how to process vegetables, fruits, grains, and everything that is not refined. The refined, artificial food does not pass easily. The food that is natural contains a lot of fiber and keep the things moving. They cannot be digested and they function like a sponge and draw the water. With this procedure the fibers swell and that is the way how the stool softens.

The fiber consumption is similar to coffee consumption: drink a lot of water with it. Many foods that contain good fiber are: apricots, berries, beans, nuts, spinach, kale, whole grain products, cauliflower, cabbage, broccoli, apples, pears, plums etc.


One of the best mineral is the magnesium, which is very important for proper bowel movement. It also provides proper muscle functioning and promotes around 800 enzymatic actions and lowers inflammation. People who experience constipation suffer from poor enzyme function and here comes the magnesium. You can buy liquid magnesium that has no additional sugars, colors, artificial flavors etc.

Chia seeds

Chia seeds are full of essential fats, fiber and anti-parasitic antioxidants and they help in restoring the healthy gut. If you use healthy food to feed your intestines then constipation can go away very quickly. In 2 tablespoons of chia there is 7 grams of fiber and you collect the toxins in the colon. For maximum results you should soak the chia seeds, because one of their characteristic is that they can absorb ten times their weight in water.


One simple remedy is the flaxseed and its oil. The seeds help in the moving of the stool and the oil coats the walls of the intestines. Both of them increase the number of bowel movements and for additional whammy combine them with orange juice, because it contains a lot of fiber.

Baking Soda

One of the best ingredients when it comes to homemade remedies is the baking soda. It has many functions and in 95% of the cases it does its job. It does wonders for the stomach and the problem with constipation. The bicarbonate helps the air to come out of you and relieves the pressure and pain. It helps in alkalizing the stomach, helps by getting things pass your gut and neutralizes the acid.


• 1 tsp. of baking soda
• ¼ cup of warm water

Mix and drink. The results depend on how quick you will drink the mixture. The quicker, the better.


You need to help your food to move through the body. In order to do that you need to move too. If you have dietary inadequacies then your constipation may increase. You should be aware that if you eat a big meal, then you should wait 1 hour before you do any kind of exercise. If you want to “go” there are specific stretches that can help.

Source: The Science Of Eating