How to Relieve Constipation

digestive system

How Often Should You Poop?

Although medically it is considered “normal” to have a bowel movement every three days, it is healthy to have at least one daily.

Think about it: you would not want to put chewed-up food that has been sitting out on a 98-degree sidewalk for three days in your body. It would be rotten and toxic!

The same rules apply to your body (though your immune system and healthy gut bacteria buy you a bit more time).

Your Body Takes Time to Digest

The time the food goes in your mouth until the time it goes out the other end (called the “transit time”) should be 12 to 30 hours. This gives your body time to remove the nutrients, but gets the food residue out before it gets toxic.

How to Check Your Digestion Time

To see what your transit time is, eat a can or ear of corn and see how long it takes for the yellow outer part of the corn kernels (not digestible) to come out the other end.

Diet Strategies to Ease Constipation

  • Eat Fiber-Rich Foods for Regularity

    If you are eating too little fiber, eat more veggies and whole grains. Start the day with a bowl of whole-grain cereal. When choosing a high-fiber cereal, make sure it is one you enjoy. There’s no point in buying cereal that’s full of fiber if you aren’t going to eat it. Make sure your cereal has over 5 grams (g) of fiber per serving and is not loaded with sugar.

  • Stay Hydrated to Keep Your System Flowing

    Unless you want to try pushing out hard little rocks, you want to stay well hydrated. Sodas and sugar will make the problem worse. Tea works and has a mild laxative effect to boot (drink real brewed tea — not the sugar-loaded soda pop they call tea often sold in bottles). How much water is enough? Don’t count glasses of water, which would be an annoying way to spend the rest of your life. Instead, keep a glass of water on hand and check in with your mouth and lips every so often. If they are dry, you’re dehydrated and it's time to drink.

  • Nutrients for Constipation

    For symptomatic relief, there are several natural laxatives that are healthy. Add foods with these to your diet, or supplement as needed.

    • Magnesium Loosens Stool

      The mineral magnesium draws water into your bowel, helping to loosen the stool. You can take up to 800 milligrams (mg) a day for a few days here and there, but used long term at this high dose it can make your bowel dependent on it. You can take 200-400 mg every day (this simply replaces what food processing takes out of the food) and your whole body will feel better.

    • Vitamin C is a Laxative

      In doses over 500 mg, vitamin C can have a laxative effect. If taking over 2,000 mg a day, use a powdered and buffered vitamin C.

    • Vitamin B5 Stimulates Bowels

      A cousin to Pantothenic acid (vitamin B5), Pantethine 500 mg 1-3x day directly stimulates bowel function. Pantethine (but not pantothenic acid) will also lower elevated cholesterol. If your cholesterol is up and you’re constipated though, you deserve a trial of natural thyroid hormone as well.

Other Advice on Constipation

  • Check for Spastic Colon

    This usually reflects a bowel infection (usually yeast but sometimes bacterial) that some doctors don’t recognize. When you treat the infection, the spastic colon/Irritable Bowel Syndrome often goes away.

  • Check for Low Thyroid

    Find a holistic doctor who will consider treatment for low thyroid—even if your tests are normal. If you have fatigue, weight gain, and or cold intolerance with your constipation, you deserve a trial of natural thyroid hormone.

  • Check for Food Allergies

    An excellent treatment for determining and eliminating allergies is an acupressure (no needles needed) technique called NAET

  • Chronic Laxative Use

    Using laxatives too frequently can result in constipation. Reduce use.


Dr. Jacob Teitelbaum, MD

Jacob Teitelbaum, M.D. is a board certified internist and author of the popular free iPhone application “Cures A-Z,” which was ranked in the top 10 of all health/wellness downloads on iTunes.

Dr. Teitelbaum is the author of the perennial bestseller From Fatigued to Fantastic! (Avery Penguin), which has sold over half a million copies; Pain Free 1-2-3 (McGraw-Hill); Three Steps to Happiness: Healing Through Joy (Deva Press); the Beat Sugar Addiction Now! series (Fair Winds Press);  Real Cause, Real Cure (Rodale Press); The Fatigue and Fibromyalgia Solution (Penguin/Avery); and his latest, The Complete Guide to Beating Sugar Addiction (Fair Winds Press, 2015).