Natural Cures for Constipation: Gentle Relief in the Age of IBS

Constipation is more than just an occasional inconvenience, it’s a sign that your digestive and nervous systems are out of sync. Defined as infrequent, difficult, or incomplete bowel movements, constipation can leave you feeling bloated, sluggish, and uncomfortable. Ideally, we should be having at least one healthy bowel movement per day—anything less may indicate your body needs support. A healthy bowel movement is usually smooth, easy to pass, dark brown, and the shape / texture of a banana. Gross! I know, but we need to define our baseline.

Recently, constipation has also become a widespread side effect of popular weight loss medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro), which slow digestion as part of how they work. If you’ve noticed changes in your bowel habits since starting one of these medications, you’re not alone.

Let’s break down why constipation happens—and most importantly, how to relieve it naturally without relying on synthetic laxatives, which may not be the best long-term solution.

Why Am I Constipated?

Constipation can be caused by multiple lifestyle and dietary factors, including:

• Dehydration: Not drinking enough water (especially when increasing fiber intake) can harden stool and slow transit time. Take your body weight in kilograms.. and that is about how much water you should be drinking per day in fluid ounces! For example you weigh 160 lb, thats about 72 kg or 72 fl oz of water needed daily!

• Low Fiber Intake: Fiber is the roughage that helps push waste through your system. A diet lacking fruits, vegetables, legumes, and whole grains can contribute to constipation.

• Lack of Healthy Fats: Fats stimulate bile production, which lubricates the intestines and helps move waste efficiently.

• Too Much Sugar or Processed Food: These foods can disrupt your gut microbiome and contribute to sluggish digestion. An accumulation of Candida and other pathogenic microbes from a diet high in refined sugars can cause chronic constipation.

• Stress, Lack of Sleep, & Sedentary Living: High cortisol levels and a lack of physical movement can slow down digestion and keep your body in a state of fight-or-flight, rather than rest-and-digest.

• Weight Loss Medications: Semaglutide and other GLP-1 receptor agonists slow gastric emptying and reduce appetite, which means people are eating less and digesting more slowly. This often leads to infrequent or difficult bowel movements.

Natural Remedies for Constipation Relief

Here are time-tested, holistic remedies that help your body regain its rhythm:

🌞 Morning Rituals for Gentle Stimulation

It is important to prioritize a morning routine that supports your daily bowel movements. Right after you wake up is the best time of day to clear your system. This can mean waking up a bit earlier, adding in stretching and meditation to your am routine, and trying some of the remedies below:

• Warm water with sea salt and lemon: 1 cup very warm with a teaspoon of salt and juice of 1/2 a lemon. Taken right after you wake up, this rehydrates the digestive system and gently encourages movement.

• Aloe vera juice (unsweetened, inner fillet): Take 2 fl oz mixed into 6 fl oz of water firt thing in the AM. This soothes the GI tract and provides natural laxative effects without harshness.

• Juice of ½ lemon + 1 tbsp extra virgin olive oil on an empty stomach: Taken as a shot, this classic Mediterranean remedy will stimulate bile flow and naturally lubricate your digestive system.

• 1 - 2 cups of Celery juice on an empty stomach in the morning: Hydrating and rich in mineral salts that stimulate the vagus nerve and digestive function.
  

🍵 Herbal Support

• Slippery elm tea: This mucilaginous herb soothes the digestive lining and promotes smooth bowel movements. You can have 1 - 2 cups per day, any time of day, with or without food.

• Senna tea (used occasionally): A strong herbal laxative that can be effective for short-term use, but should not be relied upon daily. Best to take this as 1 cup in the evening, before bed, with or without food.
  

🧘‍♀️ Stress & Sleep

• Daily stress reduction practices: Try incorporating meditation, breathwork, yoga, or a simple nature walk into your routine. Even 5–10 minutes a day of mindful breathing can shift your body into rest-and-digest mode, supporting smoother elimination.

• Prioritize high-quality sleep: Aim for 7–9 hours of restful sleep per night. Lack of sleep disrupts circadian rhythms and hormone balance, both of which can contribute to sluggish digestion.

• Wind-down rituals: Create a calming bedtime routine—dim the lights, turn off screens, sip on calming teas like chamomile or lemon balm, and avoid late-night eating. All of these help your body prepare for deep, restorative sleep and better digestion the next day.

🥦 Gut Friendly Foods to Increase

These nutrient-dense, fiber-rich, and digestion-supporting foods help your gut work with you—not against you. Add more of the following to your daily meals for natural relief and long-term digestive wellness:

🥬 Bitter Greens

• Dandelion greens

• Arugula

• Mustard greens

• Radicchio

• Endive

Bitter greens stimulate bile production and digestive enzymes, helping to break down fats and support detoxification.

🌿 Leafy Green Vegetables

• Spinach

• Kale

• Collards

• Swiss chard

• Romaine lettuce

Rich in fiber, magnesium, and antioxidants, these greens support regularity and feed beneficial gut bacteria.

🍓 Low-Sugar Berries

• Blueberries

• Raspberries

• Strawberries

• Blackberries

Loaded with fiber and polyphenols, berries promote bowel regularity and reduce inflammation in the digestive tract.

🌾 High-Fiber Seeds

• Flaxseeds (freshly ground for best absorption)

• Chia seeds (soaked in water or added to smoothies/puddings)

Both are rich in soluble and insoluble fiber, plus omega-3s. These seeds add bulk to stool and support smooth elimination.

🥛 Fermented Foods

• Kefir (dairy or coconut-based if dairy intolerant)

• Kimchi

• Sauerkraut

• Miso

• Tempeh

• Green & Black Tea w/ Raw Honey

Fermented foods are full of probiotics that nourish your gut microbiome and enhance motility, especially helpful for chronic constipation.

Final Thoughts: Heal from the Inside Out

Constipation is your body’s way of asking for support and balance—not just a cue to pop a laxative. Whether you’re adjusting to new medications or simply dealing with a sluggish system, these natural remedies can help you feel lighter, more energized, and in sync with your body.

Instead of suppressing symptoms, let’s nourish and restore the digestive system. A few daily shifts—hydration, herbal teas, mindful fats, bitter greens, stress reduction, movement, & better sleep —can make all the difference. Remember to go slowly when adding in any herbal teas or supplements! Let me know if you try any of these digestive hacks, wishing you good luck and perfect poops!

Disclaimer: This blog post is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your diet, supplement routine, or medication regimen.