Expert-Approved Constipation Solutions for Quick Relief

by Dr. Nick Zyrowski May 03, 2024

Let’s address the elephant in the room. We’ve all experienced it, but most of us don’t want to discuss it for fear of embarrassment. If you’ve searched the medicine isles looking for constipation relief, you’re not the only one. Most of those over-the-counter remedies can be harsh and leave you feeling lousy. So, what’s the solution? We have the expert tips you can try that will ease those tummy troubles fast.

If you’re tired of feeling cranky and bloated because of constipation issues, it’s time for a genuine solution. This is a common problem many people face, and it’s crucial that you get it fixed for your overall health and wellness. You may not think it’s anything more than uncomfortable, but that’s far from reality. In this article, we’ll show you why you need to solve your constipation problems and how you can do it with a few tweaks and tips. 

Why is it a big deal?

Not only does being constipated make you feel awful, but it has also been linked to some pretty serious health issues, like Parkinson's disease and cancer. This may be a bit shocking, but consider how your body works. Your liver flushes out toxins that end up in your intestines. If these toxins don’t leave your body, they can get reabsorbed. (1) 

The symptoms of constipation are also very uncomfortable. You may feel bloated, irritable, and lethargic at times. The body was designed to move toxins out, which is why it’s so critical to have healthy digestion and regular bowel movements. It can make such a difference in the way you feel when you fix the problem of constipation. We’ll show you how in the following steps. 

Fix your fiber

Many people eat a diet that is processed and full of sugar. Our ancestors ate tons of fiber, but we don’t follow those same instincts. If you’re heading to the nearest drive-thru four or five times a week for a burger and fries, it’s likely that your stomach will feel the pain. 

You want to fill your belly with whole foods in their natural forms. That means eating veggies and fruits that are loaded with healthy fiber. If you’re constantly running from place to place and don’t have time to pack a healthy lunch, you can make a smoothie. If you’re struggling to incorporate more fiber foods in your diet, you could also supplement with Fiber Lean This is a much healthier option than most of the protein bars on the market, which are more like candy bars. 

Forget the low-fat fad

Many low-fat foods can cause constipation. On the other hand, healthy fats can be beneficial for faster gastric emptying. Add some extra virgin olive oil to salads, which is great for lubricating the digestive tract. Try some fatty fish, like salmon and sardines, which are a good source of omega-3 fatty acids. (2)  Avocados are great for getting some fats into your diet. 

Low-fat foods can be filled with unhealthy ingredients. Many of them are loaded with sugar and low in nutrients. (3) You’re much better off enjoying full-fat in most cases, and it’s more satiating. 

Vitamin deficiencies

Many of us are deficient in vitamins and minerals that would help relieve constipation. Most people don’t get enough magnesium in their diets. Magnesium is great for keeping you regular and has relaxation properties. 

You can munch on nuts and seeds to get more magnesium or take a quality supplement. Most people need at least 200 mg per day. In the beginning, you may need more. Adding some greens to your smoothie is a fantastic way to get more magnesium. (4)

Get moving

If you want those bowels to move, you need to move your body! Exercise is critical for health in many ways, including proper gut health. Even low-impact exercise, like yoga, can help your body flush those toxins out.(5)

Walking is another way to create a natural motion to move things along. Taking a brisk walk, even for ten to fifteen minutes, can help. 

Drink more water

This is a simple suggestion, but it is extremely effective. Many people are dehydrated and they don’t know it. Water is an essential part of getting toxins out of your body. You should drink plenty of water every day to relieve constipation symptoms. Sugary drinks do not count. If you don’t enjoy plain water, add some lemon or lime to spritz it up a bit. Hydration is critical and one of the low-hanging fruits you can start today to get better results. We suggest drinking half your body weight in ounces each day. So, if you weigh 140 pounds, you’d want to consume 70 ounces of water. 

No non prescription laxatives

Most of us have taken those OTC laxatives to get some relief. You should use extreme caution with these as they can be overused. Your body can get dependent on them, and eventually, you’ll need them for increased bowel function.(6) So, what can you do instead?

We suggest using natural supplements that won’t have harsh side effects or cause dependency. We use  Regular Relief clinically to relieve constipation and aid in healthy digestion. The Cape Aloe in Regular Relief has been used for centuries for its health benefits. 


If you’ve read our articles or watched our videos, you know we believe in the power of probiotics for gut health. There is also evidence to suggest that taking probiotics can regulate your microbiome and lessen the symptoms of constipation. (7)

When you look for a probiotic, you want a quality supplement that contains live strains of bacteria. You also need it in a form that resists stomach acid so it can move through the intestines. Many grocery stores have probiotics that have dead strains and will do you no good. It’s a literal waste of money to purchase these products. 


Stress can cause all kinds of health problems. Your hormones can directly impact your body, affecting things like bowel activity. When you’re stressed, you’re also likely to eat bad foods and not exercise. It’s the perfect storm for creating constipation.(8)

Find ways to deal with your stress that will leave you feeling better. That can be anything from simple journaling to daily meditation. Do whatever works for you to lower your stress levels.

Start today

Many of us put off our health until tomorrow. We take care of everything and everyone else first. While that can sometimes be admirable, it isn’t doing your constipation problems any favors. With a few easy changes and incorporating things like movement and more water, you can fix your constipation and get things moving again! You know the saying that health is wealth. We believe this, and this is why we always say that true health only comes naturally. 

We want to be part of your health journey when you need us.Contact us today for more steps you can take to be healthier and become part of our wellness warrior community.


Dr. Nick Zyrowski
Dr. Nick Zyrowski