Alleviate Constipation if You Already Follow a Healthy Diet - Step To Health

Alleviate Constipation if You Already Follow a Healthy Diet

An unbalanced diet is the main cause of constipation. However, there are other lesser-known causes that trigger this intestinal problem. Keep reading to find out more.
Alleviate Constipation if You Already Follow a Healthy Diet

Last update: 18 December, 2018

Constipation is an issue that really affects the quality of life of those that suffer from it, on a physical and emotional level. So, we should look for ways to alleviate constipation through natural remedies.

Although an unbalanced diet is one of the main causes, there are certainly many other lesser-known causes that also lead to constipation.

In this article, you will discover how to alleviate constipation if you’re already following a healthy diet but suffering from this horrible and inconvenient problem.

Diet to alleviate constipation


To treat constipation in a natural way, without having to resort to laxatives that could irritate your gut and could be harmful long-term, you should first try altering your diet.

So that your insides function properly, it’s important to eat foods that contain natural fibers every day, in every meal, such as:

  • Fruit
  • Leafy green vegetables
  • Legumes
  • Whole grains
  • Tree nuts
  • Seeds
  • Mushrooms
  • Seaweed

These foods should be present in your daily diet in moderate quantities since an excess of these foods can cause negative effects.

You can eat them cooked or raw, or in juices or shakes.

Do You Drink Enough Water?

Some people eat these fiber-rich foods in high amounts, and also other products with bran added, which could cause constipation due to lack of hydration.

It’s important to drink water so your body can properly digest fiber, and it’s recommended that you drink at least one and a half liters per day.

The fundamental requirement so that water is effective against constipation is to drink it without food, on an empty stomach.

You can split up your daily water intake in the following way:

  • 2 or 3 glasses before eating anything, 2 or 3 glasses throughout the morning, and 2 glasses throughout the afternoon.

Stress, the Enemy of Health


Stress is one of the biggest problems in this century. It’s an overwhelming sensation that we can’t or doesn’t know how to get through.

It tends to alter our nervous system and causes us frustration, anxiety, depression, etc.

It’s usually caused by work, although sometimes it can be hereditary, or from situations that we can’t control.

Stress starts on a psychological level, but it can also affect us on an emotional level.

At first, it starts with a little bit of pain, which could be constipation.

Long-term, it could cause bigger health problems.

If you’re suffering from constipation ever since living in a stressful situation, then you should consider some natural remedies to fix it:

  • Playing a sport
  • Outdoor activities
  • Relaxing therapies such as yoga or tai chi
  • Getting a massage

You should always consider changing something in your life so that it can get better.

Emotional Matters

Other psychological factors that influence intestinal function are emotional matters that affect us negatively: life changes, divorce, the death of a loved one, etc.

In these cases, maybe we aren’t living with stress, but rather beaten down from sadness, pain, anger, etc.

These negative emotions that stay with us for a while always generate negative health consequences. They can directly impact our intestines, attacking our liver, for example.

To get past these emotional issues, we can try two natural remedies:

  • Homeopathy: A homeopath is someone who analyzes our case specifically to determine the adequate treatment. Homeopathy doesn’t have drawbacks. Only people that are lactose intolerant should seek an alternative.
  • Bach Flowers: These flower essences allow us to treat emotional pain without becoming addicted or changing our personality. Some of them that could help us are rock water, crabapple, grapevine, and holly. A floral therapist can help us find the flowers that we may need.

Thyroid Problems

Thyroid Problems

When we suffer from hypothyroidism or the thyroids are weak, one of the consequences or symptoms is constipation.

In this case, what we should do is consult a doctor so that we are diagnosed quickly and treated properly.

Some of these natural laxatives could also help us:

  • Kuzu
  • Agar agar
  • Chia seeds
  • Flax seeds

Will you use these remedies to alleviate constipation?

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  • Wang, X., & Yin, J. (2015). Complementary and Alternative Therapies for Chronic Constipation. Evidence-Based Complementary and Alternative Medicine.