Chronic constipation is a serious problem that plagues millions of individuals suffering from digestive disorders such as IBS.  This condition can become extremely uncomfortable overtime and can lead to unwanted symptoms such as stomach bloating.  However, this condition can also have a negative impact on an individual’s overall quality of life.

Unfortunately, those with chronic constipation due to IBS almost always never find the cure that they are looking for.  Many will become dependent on laxatives only to find that they begin to stop working overtime.  Also, many will try drinking copious amounts of water in order to help induce a bowel movement only to find that it’s of little to no help.

So, are individuals with chronic constipation doomed?

Hardly. In fact, we’ve gone over many times before on this website how IBS and other digestive disorders can be reversed naturally through proper diet.  However, the biggest obstacle those with IBS face is removing all inflammatory and problematic foods from the diet.  Once this is done, proper healing in the intestines can take place.

What is IBS?

Before we go into details on how IBS can cause constipation and possible solutions,  let’s first discuss what IBS is and why you have it.

To put it simply, IBS is a direct result of chronic inflammation in the intestines.  This intestinal inflammation is the cause of many symptoms that are associated with IBS.  Typically, this intestinal inflammation is caused by poor diet and the overuse of antibiotics.  

Also, diets high in plant foods are generally very inflammatory to the intestines due to the high amounts of anti-nutrients present in these foods.

For more information on digestive conditions such as IBS and IBD (inflammatory bowel disease), we highly urge you to head over to our Homepage.  Here you will find everything you need to know about digestive disorders and their true cause.

Why is IBS Causing Chronic Constipation?

As mentioned previously, IBS is a direct result of intestinal inflammation.  As a result, those with IBS will naturally have an extremely tense digestive tract which can cause improper bowel movements.  Also, many with IBS are typically consuming the wrong foods and making their chronic constipation condition much worse.

Any type of food that causes inflammation in the intestines will naturally impair bowel movements.  Unfortunately, even so called “healthy food” can be extremely inflammatory to the intestines.  This is why many with IBS become so frustrated when they remain chronically constipated despite eating a healthy diet full of fiber.

Go Easy on The Fiber and Plant Foods

Although it may sound counter-intuitive, those suffering from IBS and constipation may find relief when removing all fiber and plant foods from the diet.  This is because all plants foods (fiber) contain anti-nutrients which can severely irritate the gut and bind to minerals in the body.  Studies show that phytates, an anti-nutrient present in all wheat products, can contribute to intestinal inflammation and has a binding effect on minerals in the body (1).

Below is a small list of anti-nutrients that can damage the gut lining when consumed in excess and is present in almost all plant foods.

• Phytates (grains)
• Oxalates (leafy greens)
• Saponins (seeds, beans, soy)
• Lectins (nuts and seeds)
• Gluten (wheat products)
• Isoflavones (soy)
• Tannins (fruits and berries)

Now, this isn’t to stay that plant foods are bad and should never be consumed.  However, for those with a compromised digestive system and chronic constipation due to IBS, it may be beneficial to avoid such foods until the intestines have properly healed.

Foods For IBS and Chronic Constipation

If you suffer from constipation due to IBS, it would be in your best interest to begin eating a gut healing and IBS friendly diet.  For full details on what this type of diet should look like, please visit our Diet Protocol Page.  Here you will find everything you need to know about proper diet and the best foods to eat for healing the gut.

However, we’ve went ahead and created a small list of foods that are best for those with chronic constipation and IBS.  Please note, this is just a small list and a complete overview and explanation can be found on our Diet Protocol Page. 

The best foods for IBS and Chronic Constipation:

• Bone Broth
• Quality Animal Products
• Fermented Vegetables
• Well Cooked Vegetables
• Sea Salt
• Extra Virgin Coconut Oil
• Extra Virgin Olive Oil
• Healthy Fats

The Importance of Healthy Fats for Constipation

Consuming adequate amounts of healthy fats can do wonders for reducing intestinal inflammation and natural providing lubrication for effortless bowel movements.  High quality animal products, as well as oils such as coconut and olive, can all be excellent sources of healthy fats.  In fact, we do not recommend anyone with intestinal inflammation to shy away from healthy fats.

Instead, replace all high carbohydrate foods and high sugar foods with high quality fats.  Healthy fats not only provide lubrication to intestines and reduce swelling, but they are also needed for healthy hormone production in the body.  Also, it’s highly beneficial to cook all vegetables in some form of healthy fat in order to increase the digestibility and to reduce the gut irritating effects vegetables can have on the intestines.

For those interested, our Intestinal Health Cookbook contains over 20 different gut friendly recipes that all contain an abundance of healthy fats.  This cookbook can be great for anyone looking for recipes that can be good for both IBS and constipation. 

Quick Trick to Relieve Constipation

Although following a correct gut friendly diet is the best way to relieve irregular bowel movements due to IBS, there is a simple trick that can be used for those in desperate need of a complete emptying.  That being said, be sure to only use this method when you are in the comfort of your home and do not have to be anywhere for at least 2 hours.

To perform, simply take 1 tablespoon (tbsp) of high quality sea salt (such as grey Celtic sea salt) and mix into 1 liter of spring or filtered water.  Stir until all the salt has dissolved in the water.  Slowly begin to sip on this solution until it’s completely gone.  This should take anywhere between 30 to 45 minutes to finish the solution.

Once gone, wait patiently.  After about 15 to 30 minutes of finishing the solution you will feel the immediate urge for a bowel movement.  You may find that you return to the toilet several times in order to eliminate.  Don’t worry, this is completely normal.  It can take some individuals upwards to an hour of returning back and forth to the toilet until they are completely cleared out.

It’s extremely important that upon finishing that you begin to hydrate with plain water.  Failing to do so can leave the body dehydrated due to the high amounts of sodium consumed.  This sodium must be balanced with plenty of water.

Lastly, for obvious reasons, we do not recommend you do this daily.  Although it can be beneficial in time of need, you shouldn’t develop a dependence on it.  Instead, focus on correcting the diet so that you no longer have to use such techniques.

Herbs that Help Relieve Constipation

As well as following a correct diet, there a various herbs that can be used in order to help promote regular bowel movements in the body.  It’s highly recommended that you only choose 1 of the 3 herbs listed below.  Also, discontinue use if herbs bring about any negative side effects in the body.

1. Slippery Elm

Slippery elm can be great for anyone suffering with digestive disorders or with chronic constipation.  This is because slippery elm can help soothe inflamed intestines and soften stool.  This can lead to more regular and frequent bowel movements.  For best results, it’s highly recommended that slippery elm be consumed as a hot tea.

2. Aloe Vera

Consuming raw aloe vera or aloe juice is a great way to keep the body regularly.  Its mucilaginous properties naturally help soothe an inflamed intestinal tract and can help produce regular bowel movements in the body.  When using whole leaf aloe vera, cut away the green skin and discard; only eat the clear jelly like substance.

3. Cascara Sagrada

This herb can be great for relieving constipation due to its natural laxative properties.  In particular, this herb contains a compound called emodin which can help induce easier bowel movements in the body (2).  Cascara is best taken as a hot tea.