By Natasha Turner, ND

You feel bloated; your pants don’t fit properly; and you’re suffering from fatigue, headaches or acne. Have you considered that these symptoms may be occurring because your digestive system is not functioning as it should? Constipation, defined in the naturopathic field as less than one “number two” per day, is very common. Actually, most people at some point or another experience it, but it tends to occur more often in the elderly and women in general.

What causes constipation?

• Low dietary fiber intake
• Insufficient liquids
• Lack of exercise
• Certain medication, such as pain medications
• Irritable bowel syndrome or spastic bowels
• Changes in routine, like traveling, rushing out in the morning or even pregnancy
• Overuse of laxatives
• Suppressing or ignoring the urge to have a bowel movement
• Specific diseases such as stroke, hypothyroidism or diabetes, or neurological conditions like MS or Parkinson’s disease.
• Physical problems with the colon, rectum or intestinal function (chronic idiopathic constipation) such as obstruction, tumors, diverticulosis or strictures.

Natural laxative-free solutions
In clinical practice, I find it is always better to get things moving without the use of laxatives. Instead, I tend to recommend products or food that I know will help to correct the problem, rather than build dependence.

Try these easy methods to help prevent constipation:

1. Magnesium citrate: Magnesium is a natural muscle relaxant. Many people tend to hold tension and stress in the muscles of the abdomen and digestive tract. Taking magnesium (starting with a dose of 250–300mg twice per day) can reduce tension and cramping and may help to ease constipation without dependence.

2. Vitamin C: Vitamin C taken in slightly higher amounts is a great natural laxative. This effect will be reached in different people at different doses. Begin by taking 1,000 mg twice per day and increase from there until you obtain the desired effects. It is best to take the vitamin C in divided doses throughout the day rather than all at once.

3. Essential fatty acids: Oils like fish, flax, evening primrose, borage or hemp are great for healthy bowel function. Try a tablespoon or two per day. Simply add these to your smoothies—you won’t even know they are in there! Try adding avocado to your salads or sandwiches for a dietary source of essential fatty acids.

4. Calcium/magnesium combination: Taken before bed, these two minerals may help to improve your sleep, strengthen your bones and assist with bowel regularity. Try a 1:1 ratio of calcium to magnesium, as more calcium can actually cause constipation. If you decide to go with this product, it is not necessary to take the magnesium mentioned above.

5. Flaxseed: Add 1–2 tablespoons of ground flaxseed to your daily smoothie. It is a cheap and effective source of fiber and healthy oils. If you purchase ground flaxseed, ensure it is stored in a vacuum sealed package and keep it in the freezer. Alternatively, you can grind it yourself with a coffee grinder. If you grind it yourself, prepare only enough to last a few days and keep it in the fridge. Once flaxseed is ground, the oils are exposed and may become rancid if not properly stored.

6. Drink water: This is one of the easiest ways to prevent constipation.

7. Eat fruits and vegetables: Certain fruits and veggies are high in fiber and great for keeping you regular. Blueberries, pears, apples and dried figs are high in fiber, as are broccoli, beans, peas and spinach. Aim for 25–30 grams of fiber each day. Check out the Truestar meal plans for healthy options.

8. Exercise!