Are you among the 15 to 35% of people who regularly feel constipated? If so, the first (and simplest) step is to adopt good dietary and lifestyle habits. To help, you can also try some home remedies for constipation. Certain medicinal plants are staples of herbal medicine when it comes to intestinal comfort. Also remember to incorporate certain daily habits that are far from trivial: proper toilet posture, stimulating massages, and diaphragmatic breathing exercises.
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Constipation is a condition characterised by a decrease in bowel movements. This decrease is often associated with difficulty passing stool, leading to straining that can be exhausting or even painful. It is as if a blockage of hard or dry stool is causing an obstruction, which generally leaves a sensation of incomplete evacuation. It can be a relatively mild, temporary episode or a chronic condition (lasting more than 6 months).
The key figure: generally speaking, you can consider yourself constipated if you have fewer than 3 bowel movements per week. In that case, it may be worth trying some home remedies for constipation to promote bowel movement and intestinal comfort.
Good news: most issues with slow bowel movements are linked to poor dietary and hygiene habits. Therefore, before turning to remedies for constipation, make sure you don’t fit any of the descriptions below.
An unhealthy diet: You aren’t eating enough fibre and/or drinking enough water.
A weight-loss diet: You have drastically reduced your portion sizes, and your body has almost no “waste” left to eliminate.
Chronic stress: Your body releases adrenaline, disrupting the gut-brain axis, causing your bowel movements to become irregular and slow down.
A medical condition or certain medications: in this case, you should consult your doctor to find an appropriate solution.
Difficulty passing stools, straining during bowel movements.
Dehydrated stools, hard stools, drier consistency.
Feeling of intestinal discomfort and a full rectum.
Mild abdominal pain, in some cases.
Occasional nausea, loss of appetite, and significant fatigue (note that these symptoms are most often associated with other conditions, such as irritable bowel syndrome).
With bulk-forming laxatives: these contain a large amount of mucilage and dietary fibre. Their role is to increase the volume and mass of stools while making them softer. They thus stimulate digestive motility and encourage bowel movements.
With osmotic laxatives: These draw water into the intestine and hydrate the stool mass to soften it. They cannot be digested by the body and are excreted unchanged with the stool. They are divided into two categories: saline and sugar-based.
With stimulant laxatives: these are generally recommended as a last resort, when the “mild” laxatives mentioned above are ineffective. They are actually lubricating substances such as mineral oils and certain vegetable oils (castor oil). Use in moderation!
Herbal teas for constipation
The following plants are listed from mildest to strongest in terms of laxative power. The more laxative a plant is, the more potentially irritating it will be to the mucous membrane. To mitigate this, you can, for example, combine several plants (a strong one + a mild one).
Mallow (Malva sylvestris): known as a chest-soothing flower, it is also helpful for constipation. Steep 1 to 5 g of the plant in 250 mL of hot water (2 to 3 cups per day).
Marshmallow (Althaea officinalis): another bulk-forming laxative (like common mallow), it contains pectins that can help regulate bowel movements.
Buckthorn (Rhamnus frangula): It acts as a stimulant laxative. It is a flowering plant whose bark is primarily used in infusions to support bowel function.
Senna (Cassia senna): It is the basis of certain purgative medications (at higher doses). In herbal tea, it may be beneficial to combine it with mallow to limit its irritating effects.
Cascara (Rhamnus purshiana): Its bark is rich in cascarosides A, B, C, and D, which are remarkable stimulant laxatives. Do not confuse it with coffee cherry infusions (cascara also means “shell/skin” in Spanish).
Home remedy: flaxseeds
It’s hard to talk about home remedies for constipation without mentioning flaxseeds! They are, in fact, packed with mucilage. These are viscous plant substances that swell upon contact with water and turn into a gel. Once ingested, they form a gelatinous mass that acts as a bulk-forming laxative and promotes the expulsion of stool.
How to use them? It is traditionally recommended to take 10 to 15 grams of flaxseeds in 150 mL of liquid, 1 to 3 times a day. This could be yogurt or a smoothie, for example. Although it is more beneficial from a nutritional standpoint to grind the seeds, the opposite is true in cases of constipation. In this case, it is best to keep them whole: this prevents them from swelling in the stomach before reaching the intestines (where we need them!).
Lemon for Constipation
Water mixed with lemon juice is also said to be an effective drink for combating constipation. In addition to being rich in vitamin C, it is believed to draw water into the digestive tract and, in doing so, promote bowel movement and the evacuation process in cases of mild blockage. However, this is a solution whose potential laxative benefits remain largely undocumented to date…
Tip: Some people add chia seeds, which, thanks to their high soluble fiber content, form a gel that acts as a bulking agent (like flaxseed).
Other natural products to combat constipation
Psyllium: This is one of the best-known home remedies for constipation. Whether it’s blond, brown, or black, be sure to drink enough water after taking it (to help it swell!)
Wheat Bran: It has the advantage of being remarkably rich in insoluble fibre (about 40 g of fibre per 100 g). Don’t overdo it, as these fibres can be irritating.
Aloe juice: not to be confused with Aloe vera gel used for cosmetic purposes. Here, we’re talking about the sap that flows from a leaf when it’s cut. It’s a powerful stimulant laxative.
Ginger essential oil: It is considered a tonic for the digestive system. Apply in a circular massage on the abdomen, diluted in a vegetable oil.
Probiotics: They can help repopulate the gut and maintain the balance of gut flora. Aim for a one-month “course” to start.
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Organic blond psyllium of the highest quality, 99% grade. Also known as Ispaghul, blond psyllium husks are rich in fibre and mucilage, which swell upon contact with water. Known for supporting healthy bowel function, its gentle mechanical action helps regulate bowel movements, whether they are too slow or too fast. Presented as 100% whole husks in a doypack, for flexible dosing and easy consumption in a glass of water. For optimal effectiveness, it is important to drink enough water.
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Stay well-hydrated. Drink at least 1.5 litres of water per day to help move your stool. Mineral waters rich in magnesium may also have beneficial effects on constipation.
Eat raw fruits and vegetables. They’re particularly juicy and high in water content! Aim for at least one raw fruit or vegetable per meal. Feel free to vary your raw vegetable intake throughout the day to broaden your nutritional intake.
Get plenty of fibre (25 to 35 g per day). You can find it in your diet and/or in the form of dietary supplements (such as psyllium). Examples: whole grains, dried fruit, chia seeds, split peas, artichokes, spinach, etc.
Engage in physical activity. Physical exertion is essential for stimulating your bowel movements. Conversely, when you remain inactive for too long (a sedentary lifestyle), you promote the stagnation of stool in your intestines.
Fibre content per 100 g of food (according to the ANSES Ciqual tables)
Fibre plays an important rolein maintaining regular bowel movements and is particularly recommended for constipation. To help you identify the vegetables, fruits, and grains that contain fibre, here is a summary table:
Digestive comfort roll-on
~ 15 ml
Phase A
11.2 g
Phase B
1 g (35 drops)
Phase A
12 ml
Phase B
Organic German Chamomile Essential Oil
A 2 ml bottle, or 70 drops
1 ml, or 35 drops
1
Pour the hemp seed oil and essential oils into your roll-on bottle. Shake it up, and it’s ready!
Store your roll-on away from heat.
* Storage: When stored properly and manufactured under optimal hygienic conditions, your product will last at least 6 months.
Fall Synergy: "Strengthen the Digestive and Liver Systems"
1
Put the essential oils directly into the dropper bottle.
2
Fill the bottle with olive oil.
3
Close the bottle and shake.
"Digestive Well-being" Capsules
~ 10 capsules
~ 10 capsules
1
Transfer all the ingredients into a bottle.
2
Close the bottle and shake.
3
Fill the size 0 capsules to the brim with the oil mixture using a pipette, then close the capsule.
Note: You can prepare the capsules in advance or make them fresh each day before taking them.
Store your bottle away from heat.
Store your capsules in an airtight container away from light and heat. KEEP CAPSULES OUT OF REACH OF CHILDREN.
Precaution: Contraindicated for pregnant or breastfeeding women, children, people undergoing hormone therapy, and in cases of coagulation disorders.
* Storage: When stored properly and manufactured under optimal hygienic conditions, your product will remain usable for at least 2 months.
Constipation, when prolonged, can lead to complications. Repeated straining, for example, can contribute to anal fissures and hemorrhoids. If you feel that your bowel issues are becoming chronic, consult a healthcare professional.
Although they are natural, the home remedies for constipation mentioned in this article may not be suitable for certain individuals depending on their health status (illness, medication, pregnancy, etc.). We recommend consulting your doctor.
Essential oils are potent substances. Before use, verify their compatibility with your condition. Handle them with care and follow the recommended dosages.
When it comes to clearing an intestinal blockage that has been “stuck” for days, no detail should be overlooked! Here’s a tip that may seem trivial but is often forgotten during bowel movements: start by adjusting your position on the toilet seat. To do this, place a stool under your feet to raise your legs. This simple step helps open the anorectal angle (35°), which optimises the alignment of the rectum with the anus. The result: stools pass more easily.
What should you take for constipation?
You can try herbal remedies, such as drinking herbal teas made from mallow, buckthorn, or senna. If you’re still constipated, ask a pharmacist for advice.
How can you relieve constipation quickly?
Rectal enemas are available at pharmacies. Consult a healthcare professional.
Hélène Betoux is a French beauty journalist specialising in web media. Every day she writes tips, advice and guides to help consumers choose the right beauty products. With a strong interest in natural, organic and clean cosmetics, she analyses and shares trends and innovations in the sector.
1
Romane Labise. The Role of Herbal Medicine in the Management of Constipation in Adults. Pharmaceutical Sciences. 2021.
2
Vianna Costil, Pauline Jouët.
Dietary Guidelines for Constipation. French National Society of Gastroenterology (SNFGE), Discussion Group of Hepatogastroenterology Practices and Groups (CREGG).
3
Danièle Festy. My Bible of Essential Oils. LEDUC.S Éditions, Paris, 2008, pp. 247–248.
