Health Hotline Magazine | August 2025
Natural Constipation Relief that Works By Liz Mueller
FIBER IS YOUR FRIEND
By Liz Mueller
Oftentimes, constipation—difficulty passing stool or having less than three bowel movements per week—is directly linked to a poor diet, specifically a diet containing too many refined sugars and ultra-processed foods. When this is your main source of “food,” you’re likely not consuming enough fiber from an adequate intake of vegetables, fruits, legumes, whole grains, nuts, and seeds to help make bowel movements easy and regular. Adequate fiber intake is critical for general bowel health and for promoting regular, healthy bowel movements. Fiber passes through the digestive tract without being absorbed, helping create softer, bulkier stool that is easier to pass. It also acts as a food source for beneficial bacteria in the gut, further promoting regular elimination. There are two main types of fiber, soluble and insoluble. Consuming both types of fiber are important for bowel health and can be achieved by eating vegetables with every meal, including fruit, nuts, and seeds as desired, and consuming
We all know the funny yet factual book that helps children learn to potty train called “ Everyone Poops ,” but as we go through life, this simple statement becomes much more nuanced. The frequency and consistency of our bowel movements can tell us a lot about our overall health, and having regu ar bowel movements daily is a great indicator of good health. So when things get out of whack, and going number two is now your number one frustration, it’s time to take a closer look at factors that may be contributing to constipation. With natural remedies and a change in routine, you can give your body the best chance at coming back into ba ance with regu ar BMs again.
legumes and whole grains as body type and lifestyle factors allow. In general, most foods (and fiber supplements) contain a combination of both types. In the treatment of constipation, the recommendation is to
gradually increase both types of fiber, for a total of 35 grams daily. It is important to note that anytime you increase your fiber intake you should also make sure to get adequate amounts of water— increased amounts of fiber without enough water can make you constipated.
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