Perhaps you are wondering how on earth I am going to address this topic delicately. The answer is: I can’t. It’s an impossible task and I’m just plain old going to be frank, cross over into TMI territory, and talk about poop. Although, I will spare you the drawing of a constipated stick figure. Perhaps you are wondering exactly why this is even a worthy topic for my blog. Well, constipation is a relatively common complaint during the adjustment period when people first transition to a Paleo diet (as is diarrhea, but that’s a topic for another day). And even the best of us can suffer constipation on occasion as a result of stress, eating foods we shouldn’t, and traveling. But perhaps more relevant, you may be interested in how to treat constipation if you have some type of gut pathology than lends itself to constipation or if you suffered nerve damage caused by years of chronic constipation like I have.
Before discovering Paleo, I had chronic constipation for about as long as I can remember. I was officially diagnosed with Irritable Bowel Syndrome in my early twenties and prescribed daily doses of stool softeners and laxatives. As a result of 12 years of irregular bowel movements, constipation and laxative use, I have nerve damage that may never fully heal. Transitioning to a Paleo diet allowed me to stop taking these medications; however, I do need to be constantly vigilant. And, because I have a (thankfully, fairly minor) case of Small Intestinal Bacterial Overgrowth, the two chief symptoms that I get when I consume sugary or starchy foods is bloating and constipation. The first time after transitioning to a Paleo diet that I was faced with the need to take something to help me poop, I did a little research into what was safe to take. I was shocked to find out that most of the commonly used laxatives and stool softeners available are gut irritants and can directly damage the lining of the gut (in fact, for many of them that is actually how they work!). Since my diet and lifestyle choices now prioritize gut health, I needed to know what is safe to take for constipation!
I will spare you the long exhaustive list of what not to take (except perhaps to make sure to tell you that I include natural, senna-based laxatives, including teas, in the gut irritant list as well as fiber supplements of any kind). Here are the ONLY treatments that I recommend:
- Use a squatty potty every day. The better angle for pooping decreases straining, and makes pooping easier and more comfortable.
-
Milk of Magnesia
(or another high dose magnesium supplement like Natural Calm), taken at bedtime in conjunction with LOTS of water. -
Glycerin Suppositories
- In extreme cases, you may wish to try a Saline Enema in addition to milk of magnesia.
(or another high dose magnesium supplement like 
in addition to milk of magnesia.But there are a few other tricks that are helpful as a preventative and also for minor constipation. This may seem obvious, but make sure that your diet includes plenty of plant matter and make sure that you are drinking sufficient water (this is the most common cause of constipation in individuals following a Paleo diet who do not have a history of digestive problems). It’s also very important to make sure that you have a source of probiotics
in your diet, whether it’s from fermented foods or a supplement
. Taking 1-2 Tbsp of Lemon Juice
or Raw Apple Cider Vinegar
10-15 minutes before each meal can help with the secretion of digestive enzymes and decrease transit time. Avoiding starches and sugary foods that feed bacteria and contribute to hunger hormone disregulation can be very helpful for some people (especially those who suspect they have Small Intestinal Bacterial Overgrowth). Sauerkraut
can be very helpful in regulating stomach acidity as well as providing probiotics. Ginger is a miracle. It helps regulate stomach acidity, stimulates peristalsis, and decreases transit time. I drink several cups of ginger tea daily (my favorite brand is Yogi
), and when I need a little extra, I like to eat alot of homemade honey-candied ginger (especially because the honey doesn’t aggravate my SIBO due to its monosaccharide content). Exercise can be very helpful, especially something like going for a nice long walk. Doing alot of spinal twist yoga poses can help too. For a simple one, lie on your back with your legs bent and your arms out in a T position. Drop your legs to the left, leaving your shoulders on the floor, and look to the right. Hold for a good five minutes and then do the other side.
These Paleo-friendly strategies work well if you are proactive and take some action after skipping just a couple of days of bowel movements (my rule of thumb is if I skip two days, but I have to be very careful, so depending on who you are, you may consider anywhere from 2 to 4 days as your metric). Here is the important caveat though: whether you are dealing with constipation as part of a greater pathology or the occasional reaction to traveling, food, or stress, you need to know when the gentle Paleo-friendly strategies are not working. There comes a point where problems caused by severe constipation are far worse than the gut irritation caused by taking a laxative. Constipation can even be life threatening. Please, do not hesitate to see a doctor if your attempts to get your bowels moving again are not working. And don’t do what I did in grad school and wait two full weeks and then have to spend a night in the ER (where the very helpful resident diagnosed me as “full of shit”, his exact words). I am still paying for the nerve damage that caused now.
Cold Coals Mashed Sweet Potato
Thanks for this post… I’ve had some of the same things going on for as long as I can remember (without diagnosis of anything or any reason why this might be happening.) I appreciate this.
Would you recommend colonic irrigation as part of efforts to take an unhealthy bowel towards a healthy one? A colonic irrigation is certainly gentle, and as a side effect is amazing for re hydrating the body.
I am not convinced that colonic irrigation is particularly helpful, but I also don’t see the harm provided it’s done carefully without applying too much pressure to the colon.
Thanks for your post, how do you make your homemade candied ginger. Before I started eating Paleo I was taking Metamucial 3x a day so I am very carefull with how things move along. I have also made ginger tea by grating ginger and placing that in hot water.
Metamucil nearly destroyed me about 10 years ago. It made my constipation even worse. sigh. I wish I knew then what I know now!
I will post my recipe for honey-candied ginger tomorrow.
I also recommend magnesium with the probiotics, at bedtime. And omega 3 fish oil in the mornings. This combo makes all the difference in the world to me. Pre-Paleo, I had a horrible problem with this too, my laxitive use always bordered more on abuse because it was such a problem.
I appreciate your post. I’m not Paleo, but I’ve been on GAPS Intro Diet for 2 months (very similar to Paleo) to recover from ulcerative colitis and SIBO. Do you have a recipe for honey-sweetened ginger that you can share? I tried a google search but couldn’t come up with anything. Pre-GAPS I ate crystallized ginger for tummy upset. I’d love to be able to do that again, only without the sugar.
I’ll post the recipe tomorrow.
perfect! this is what i was going to ask for too!!
ps. i have also been formally diagnosed as “full of shit”
LOL! It must be so much fun to tell a patient that. They’re probably all proud of themselves for being so witty too. SHM.
i can attest to this….having lived with a bunch of medical students! Thank you so much for the information here. I think cashews might be making me constipated. This is such a blow as I love them….and ice cream….woe woe and thrice times woe!!!
Thank you for addressing this topic. My 16 month old daughter suffers from chronic constipation and my search for answers is what led me to find Paleo. She takes magnesium and probiotics every day. That along with eliminating dairy and grains has helped, but she still isn’t healed yet. I suspect we (I am breastfeeding so I have to do what she does) need to follow the autoimmune protocol too and I have been easing my way into it, but it is really hard to stay on top of it because I work full time and am the only cook in the house.
Thank you for sharing all the work you are doing. I am finding it very helpful!
My 5-year old had chronic constipation as well (she’s still not regular, but we managed to wean her off the miralax that she had been taking for 3 years). She’s not a big fan of vegetables, so I let her eat quite a bit more fruit than I would prefer (I keep telling myself that it’s just for now, sigh). Oddly enough, I have found that bananas actually help her (even though conventional wisdom is that they are constipating). It sounds like you are on the right track.
I know the Autoimmune Protocol is tough. Last night as I was cooking instead of going to bed because I knew that we needed a picnic lunch today and I wasn’t gong to have much time for preparing supper, I was feeling a little disgruntled that we can’t eat anything prepackaged. Other than saying I understand, I’m not sure I have any great solutions (maybe someday I’ll make frozen dinners for the Autoimmnune Protocol! LOL!).
Oh yes please!!
Oh, and let me just add a quick YAY for breastfeeding! I breastfed both my girls until shortly after they turned 2 years old and I am very glad I did!
Thanks for sharing this lovely post. It is helpful in getting relief from constipation without being in problem. Ginger helps regulate stomach acidity, stimulates peristalsis, and decreases transit time.
So glad I found your blog. I’m looking into Paleo after being vegan for 20+ years all for bowel reasons (constipation).
Does eating fattier cuts if meat help the bowels work better?
I think the vegan diet (I’ve been grain free for 10 yrs) made my colon worse 🙁
So I’m hoping to hear meats and fats actually help bowel function?
I take the product “Calm” magnesium suppliment every night as my stool softner yet I’m still a mess.
I was lo diagnosed full of poop!!!! Along with redundant colon and melanosis coli due to cascara sengrada damaging my villi.
Fats and protein will help your body heal. It will take some time and if you have nerve damage from chronic constipation, it may take even longer. If its been a while since you’ve eaten meat, go slow. You might want to look into some digestive enzymes to help at least at first. Continuing with natural calm is a good idea (I take it too). Also a good probiotic is a good idea (look for one with many strains, and you might want to look at both acidophilus and solid based probiotics).
what does it mean if you get constipated everytime you eat meat. I don’t eat much grains and eat mostly fruits and vegetables and try to incorporate oils (mainly flax seed and olive oil because coconut oil gives me really bad pains in my heart after I eat it for awhile. Is it better to stay away from lean meats? Thanks!
You might have low stomach acid or need to take digestive enzymes as a supplement.
I was wondering if you could tell me how you get a confirmed diagnosis of nerve damage due to chronic constipation,as well as a diagnosis for intestinal bacterial overgrowth.
I was given the diagnosis by a doctor based on symptoms (I believe the words were “oh, you probably have nerve damage”). I’m not sure what test would confirm.
How does gastrointestinal nerve damage manifest?
I had the test for it, it’s a motility test I had done through my gastroenterologist at a nuclear medicine clinic. You have to drink some stuff then go and get scanned every morning for a week and they track where the markers are, showed up I had colonic inertia which means nerve damage to the colon.
My experience with fat says it will move things along nicely. If it moves things along *too* nicely, that’s where veggies can save you; the ones higher in soluble fiber (rather than insoluble) slow things down a bit for me. You’ll want to experiment, of course, as we’re all different.
Yeah, fat really helps me, too. If I get constipated, I know I’ve been neglecting fats. My body seems to need a LOT of good fats (not oils, except coconut oil), for this and other reasons, so I haven’t had the issue of things going through too quickly.
My grain-free 11-month-old is very constipated. She is pooping about 1-2 times/week. Sigh. Our acupuncturist suggested more veggies, more veggies, more veggies to get things flowing regularly. Any other thoughts? At least she doesn’t seem to be an unhappy constipated baby.
I would suggest going with food sources of soluble fiber instead of insoluble fiber, so fruits and starchy veggies rather than roughage type veggies. Too much insoluble fiber can make constipation worse. Is your baby eating any probiotic foods? some kind of probiotic supplement is definitely a good idea here. Also, is your baby getting any dairy? One way that dairy intolerance manifests is as constipation. I hope this helps!
No, no dairy in our house at all, though I was considering adding butter or goat yogurt (which no one else in our house consumes). She is allergic to eggs (both of my kids are, sigh!), She likes sauerkraut, but I am thinking maybe it’s too salty? Salt would bind things up a bit, I expect. Our ND recommended HMF Natogen as the baby probiotic, but the tiny bit of dairy seems to irritate her skin, so I am thinking of going with Klaire Labs instead. I’ve read veggies should go with fat and that’s why I was thinking to add butter; would coconut oil, or unheated olive oil do the trick? Thanks for replying so quickly on an older post 🙂
My DD is allergic to eggs also, and has a gut problem which I suspect is due to antibiotics she had when she suffered pneumonia. She alternates between diarrhoea and constipation. Diarrhoea I think may be caused by any consumption of dairy. I’m thinking of starting coconut kefir to try heal her gut. I’ve used watermelon (had her eat a big bowl of it) to relieve her constipation when it became bad and was pleasantly surprised when it worked.
I’m fairly new to Paleo and have struggled with digestion issues for the past 10 years. Could you recommend a good Probiotic supplement to purchase next time I go to the Health Food Store? I tried the Atkins diet in the past for weight loss and although it worked, I was painfully stopped up time and time again and decided it wasn’t worth it. I found the Paleo diet after a friend suggested it for the IBS benefits. I am hoping I will do better if I take the supplements along with it!
The two that I take (and really like) are Prescript Assist (a soil-based probiotic) http://www.amazon.com/gp/product/B0049NRWHS?ie=UTF8&tag=wwwthePaleomo-20&linkCode=xm2&camp=1789&creativeASIN=B0049NRWHS and Kirkman Biogold (a lactobacillus-based probiotic) http://www.amazon.com/gp/product/B005DHYE1Q?ie=UTF8&tag=wwwthePaleomo-20&linkCode=xm2&camp=1789&creativeASIN=B005DHYE1Q
I suggest taking the soil-based probiotic 1-2 times per week and the lactobacillus-based probiotic every day that you aren’t taking the soil-based probiotic (you can take it less often if you are eating a lot of raw fermented foods).
It’s also worth looking into digestive support supplements (these would include digestive enzymes, ox bile, and maybe stomach acid supplements like HCl or just taking 1-2 Tbsp of apple cider vinegar 10 minutes before a meal). The best resource for more information on this is http://www.balancedbites.com and Diane Sanfilippo’s book Practical Paleo.
I’ve delt with occassional constipation both before and since becoming Paleo. However, in the past six weeks, it seems to have gotten worse. I’ve recently been diagnosed with chronic myofasial pain syndrome and have been tested for auto-immune conditions, but all the tests were negative. Even so, I’ve been doing the AI diet for the past two and half weeks (was doing whole30 for three weeks before that) to see if there is an improvement in my symptoms. Since the diet change, my stool has been very hard and rocky with lots of undigested food particles (tmi, i know). I’m consuming kombucha or sauerkraut on a daily basis and taking acv before breakfast and dinner. My fruit intake is usually between 2-3 servings a day. I eat a ton of ginger and drink a lot of water. What else should I be doing? Why would a diet that should improve my gut seems to be making it worse?
Are you following my version of the AIP? Are you eating starchy vegetables? If so, I would cut those out of your diet completely. And any other sources of inulin fiber like coconut or fiber supplements. Are you eating leafy greens? Are you taking a magnesium supplement? Are you drinking enough water? Another possibility is adding in some digestive enzymes….
I was following the diet outlined in Practical Paleo for fibromyalgia. I was still eating coconut and coconut butter so i will stop that. And I am eating some Butternut squash. Should that go as well? What about fruit? I eat leafy greens, but not daily. Lots of cruciferous vegetables. I do take magnesium glycinate. Do you have an enzyme you recommend? Btw loved hearing you on the balanced bites pod cast
I take magnesium glycinate because I read that it is the best absorbed, but that it is not so good as a laxative, which I can attest to. The mag glycinate does not help me poop! The only thing that has worked well and consistently for me, is powdered magnesium citrate. I’m not thrilled that citrate is often from corn, as I don’t eat any grains, but pooping regularly is more important to me. I’ve been constipated since at least 7 years if not earlier, and having a regular soft poop daily just gets those dang toxins OUT of my body. I use the NOW brand of Powdered Magnesium Citrate, about an hour before bedtime – 1 tsp in a glass of water.
Hi Diana, I’ve been using the NOW brand Mag citrate capsules and have not noticed an improvement in bowel movements. Do you know if there is much of a different between the capsule and powdered forms? I am feeling so discouraged…
Hi Anne, The capsules don’t work for me. I must use the powdered form, and I use a full teaspoon nightly which is 630mg. If you are really constipated, you may need to use twice a day for a day or two until things start moving. Try eating only broth with maybe some cooked carrot and kale until regular.
Thanks, I ordered some Natural Calm…. I really hope the powdered form makes a difference.
I feel that my constipation got a little bit worse since beginning to take magnesium citrate regularly, but I know that doesn’t make sense. I just found that since taking it, I had to strain a lot to get things moving, and experienced what is possibly partial prolapse… I don’t know if its a maybe just a coincidence that I was taking mag citrate at the time? What a nightmare.
I’m no expert, but I wouldn’t think Magnesium Citrate would have that effect. Mag Citrate is what they use in the hospital. Straining is no good. Gotta keep up on the magnesium and take extra when eating offending foods, so you don’t get that way in the future. I’ve had my share of blockages, and I know it’s no fun. Hope things are running smoothly soon!
Honestly I would recommend OXY-POWDER its an american brand which I buy in the UK ..Its on Amazon, it really is an effective colon clenser but is toally safe and gentle the oxygenated magnesium breaks up any impacted matter.
wonderful post. Can I quickly ask: what’s your take on coffee enemas to help with relief?
I haven’t looked into the science behind them (I understand what they are purported to do), so I can’t make an informed opinion on them.
Since going on Paleo, this is an issue I’ve struggled with. I eat at least 5 servings of vegetables a day and 2 to 3 of fruit, though I must confess, sweet potatoes are my absolute favorite. Maybe I should cut those out? I only drink water, and I take digestive enzymes before every meal. Right now I’m taking 1 tbsp of acacia fiber daily to help, and while it worked good at first, now it doesn’t seem to. I’m guessing I’ll have to increase the amount, though I really don’t want to. Any advice? Thanks!
What do u do if u have histamine/glutamate reactions (and thus lemon juice, ACV, and other fermented foods are out), and are dealing with mold/fungus issues (thus no enzymes due to the aspergillus and fermented foods )? I have neurogenic bowel (nerve damaged gut from bad UC and constipation)…and low HCl and enzymes
Supporting the neural health side with high omega-3 fatty acid intake and high tryptophan foods (organ meat and seafood) as well as stress management and lots of sleep should be helpful. Can you take an HCl supplement?
I’ve been vegan for 5 year and I’m as regular as a swiss commuter train. Big bowl of oats every morning for breakfast! But u can try hemp seeds. If u need to take all these supplements then I’m sorry to say your diet is lacking. FIBER FIBER FIBER!!!
Okay, I’m going to feed the troll and ask, have you ever considered that people on liquid diets poop, and the implications of that for your “bigger broom” theory of gut health?
Hi! Really enjoyed reading this. I have recently started the Paleo diet for me and my family. My 1 year old daughter has seemed to be suffering some constipation as of late. She will have a bowel movement every day, but they tend to be hard little balls. I have cut out the whole milk from her diet and started doing homemade coconut milk made from coconut cream and coconut oil for her 2 times a day. I blend in a date to help with a little sweetness. I am not sure if this is working or not, but I have noticed her bowels have gotten a little better. It wasn’t until I read in your first paragraph that coconut will sometimes cause you constipation that I now have concerns about replacing her cow’s milk with coconut milk. Any help is appreciated! Thank you.
My oldest had chronic constipation until we cut grains out of her diet (biggest difference was gluten, but other grains helped too). You could try some probiotic foods (raw sauerkraut, fermented pickles, coconut milk yogurt, kombucha, water kefir). I don’t think coconut oil is a problem so much as the coconut cream (the fiber is soluble and highly fermentable, so it slows down gastric motility and feeds bacteria like crazy). Hydration is important.
Oddly, for me, I get constipated without high fiber.. Vegetables don’t help, but fruits, like dates and watermelon, help the constipation. However, these aren’t good to eat with yeast issues. What do u recommend for someone like me who gets worseC with veggies and a low/no fruit candida type diet (grain free of course and no dairy)
These are all the things that I think are worth trying: a low FODMAP diet (I have a post about it), digestive enzymes with meals (see the autoimmune protocol page), a probiotic supplement (i recommend Prescript Assist), more organ meat in your diet, a magnesium supplement, and concerted efforts to manage stress and get more sleep (because gastric motility is regulated by neurotransmitters, organ meat is high tryptophan which your bodies needs to produce those neurotransmitters and cortisol interferes with neurotransmitter production, magnesium can act as a still softener, but it is also important for cortisol regulation). A vitamin C supplement might also be helpful.
Ok, looking back on my comment, I think I meant to say the coconut milk is made from water, coconut oil and coconut butter. Is that different than coconut cream? I am not using the canned sweetened stuff. Not sure if I miscommunicated. Sorry. Does that make a difference? Anyhow, I have not cut out grains altogether, but she eats them very rarely. So it wouldn’t be a problem getting rid of those altogether. I will try the sauerkraut and fermented pickles…I don’t know if they will win her over, though. Thank you so much! I know that if I take her to the doctor, they will just tell me to giver her some type of laxative. That is the last thing I want, but I am very concerned about her poop! I stress about it every day.
Do you think it would be better for me to give her canned coconut milk instead of making it from coconut butter? Just asking because you suggested coconut milk yogurt. Thank you again.
You are my favorite Paleo blogger. So smart. Thank you! My son has a long, complicated health story that I won’t go into…you’re welcome. But, this constipation thing has been front and center for him (us). His ND prescribed Orthomolecular Fiber, which combined with digestive enzymes has been working for quite some time. Our ND is eats and recommends a Paleo diet/lifestyle. Would you be able to explain why this product is an irritant? Thanks so much!
The sources of fiber contain a large amount of antinutrients and protease inhibitors. But, I do agree that digestive enzymes is an excellent strategy. I think combining digestive enzymes with vegetables and fruits makes more sense, but at the same time, if it’s working for him, you should stick with it.
I have had lifelong chronic constipation since childhood. Doing GAPS plus your version of autoimmune Paleo. In your experience, any hope I’ll get off of this too high of a dose of magnesium (Natural Calm)? Regardless, at least magnesium works now! It never did before. Your work is greatly appreciated! Good luck with your book!
I take a much lower dose of magnesium than I used to and also switched to a more absorbable form. Don’t know if I’ll ever get off it completely (since magnesium is both depleted in the modern food supply and is required in greater quantities if you’re stressed).
My 1-month-old baby is very gassy and seems to be in pain from his digestive troubles. My pediatrician recommends going dairy free myself (I was eating mostly Paleo + dairy) and introducing a dairy-free baby probiotic. Do you have any recommendations for a good dairy-free infant probiotic?
I’m afraid that supplements for kids is not my area of expertise. For my youngest, we used an adult dairy-free probiotic that I broke open the capsule and then put a little bit of the powder in her mouth before she nursed, but this is really something you should check with the pediatrician.
This is what my ND prescribed my eldest, but she was well beyond an infant. Note that one explanation for colic is a delay in mylenation causing irregular perisolsis – the only cure is time. That said, lots of healthy fats and fish in your diet can’t hurt. And don’t let anyone tell you that there’s a product out there that’s going to be better for him than your milk in this situation! Good luck, mama, it’s hard to see our babies in pain.
I have chronic constipation and eat similar to The Perfect Health Diet. Anyway I’m still struggling and use Micralax enemas to assist but don’t really wanna do that long term. Should I cut
out all grains ? I’ve read conflicting ideas and just
I think it’s worth trying. It made a huge difference for me personally.
It’s good to see an article about a subject which is rarely spoken about because of it’s delicate nature. I’ve no doubt there are many constipation sufferers who need help and are too embarrassed to ask.
I am having a flexible sigmoidoscopy soon and they want my bowels clear for it – My bowels are usually good (once or even twice a day, perfect texture!) they have given me 2 senna tablets for the night before and a sodium dihydrogenphosphate and disodium phosphate dodecahydrate enema for the morning! Do you think either of these will be a problem as a one off? Would you have any protective / healing suggestions? (I plan to spend the next day drinking copious bone broth!)
I’ve heard Chris Kresser talk about colonoscopy preps magically fixing issues for people and doing the reverse, or creating issues. That being said, you really need to be cleaned out for them to be able to see anything. I would focus not just on broths, but on fermented foods, lots of veggies (starchy and non-starchy), and seafood afterward to help your bacteria recover.
I read through all the comments looking for the candied ginger recipe but perhaps I missed it. Just wanted to check if you had posted it. Terrific article, thank you so much x
https://www.thePaleomom.com/2012/05/recipe-honey-candied-ginger.html
My 2 kids (6 and 4) and I all struggle with constipation. My 6 yr old was on the miralax for about 2 years. He was doing well for a while bit now is having problems again. I give him 1/2 teas natural calm. Would like to increase it so what is the max that I can give him without causing a problem ?
I don’t know… I suggest talking to your child’s doctor.
I’ve had chronic constipation since childhood and can totally relate to your 2-week story (in times of stress). Paleo solved the problem entirely for the first year and then it started being problematic again. Beets and maybe plantains make it worse unfortunately. Magnesium citrate works for a few days and then not. Ditto prune juice (pint). Miralax and metamucil make it worse. Water always helps. I have Sjogrens so dry foods (e.g., flours) make it worse. There is one thing that often works, but regrettably takes some discipline. If I lie in bed and do some biofeedback and try to relax the upper left part of my colon (transverse into descending) and try to twist it open (like an empty paper towel roll) mentally, I often can feel things start to move again right away. It’s like stress makes me clamp down at that spot. I know I’m weird, but I think we have more control over our innards than we think.
Nancy, that’s an awesome tip! I’m going to try that as a mindful antidote to weekends at my MIL’s, which leave me struggling for easily two weeks afterwards, between the travelling there and back, the food, and the tension.
I hope it works for you!
Abdominal massage can also help constipation – you can either do it your self or find a massage therapist and get it done as part of a regular massage.
If doing it yourself, you want to always move in a clockwise direction from your right to your left. Start with gentle big circles on your abdomen, then progress to smaller circles, working from the bottom right hand side of your abdomen, up to the top right hand side, across to the top left and then down to the bottom left. and then repeat. Only work as deeply as is comfortable to you, and only for as long as you are comfortable doing it… little and often is best!
Nearly all of my massage clients who have an abdominal massage need to go to the bathroom afterwards!
I do massage to help and this works. At least in the short term. I find my deep abdomen is often very tender feeling, does that mean anything? Also eating an apple each day is helpful.
Hey Sarah,
Sorry if you mentioned it in the comments above – just wondering how you can tell its nerve damage? I’ve had constipation for the last 10 years and it’s gotten to a point I can’t poop without an enema or harsh laxatives (overdosing on magnesium no longer works 🙁 ) I’m currently treating SIBO and a parasite called Blastocystis… But I feel there’s more… These days I’m also at a loss as to what to eat as too much vegetables cause me pain so I’m low FODMAPS and a low carb ‘starve the bacteria’ diet has made things much worse. I’d truly love your insight as this year no naturopath or MD has been able to offer any guidance or relief.
To add: I eat AIP, low fodmaps, avoid a few extra things like coconut (except oil) and all fruit… I also drink lots of water and get lots of good fat. I’m currently not taking digestive enzymes but have some in the mail and have played around with probiotic foods and actually reduced my intake of probiotic supplements due to SIBO. So confused!
Also, any thoughts on diatomaceous earth for regularity and pathogen killing claims?
There’s no good science on diatomaceous earth, so I wouldn’t recommend that. I definitely recommend the digestive enzymes to help up the vegetable intake (that whole starve the bacteria thing can be really hard on the thyroid and can lead to undergrowth long term, so I usually only recommend doing that for a couple weeks if at all). Are you getting enough carbs? I would also try reintroducing some fruit. And fish? (long chain omega-3s actually help correct gut bacteria levels and diversity). I was once told by a doctor that I probably had nerve damage, but I’ve never been tested. I also recommend getting a squatty potty or something similar.
You truly are amazing – such a quick reply 🙂 I have a wee kids seat thing that I use instead of a squatty potty to put my feet on, try to eat fish twice a week but certainly don’t get enough carbs! So fruit is ok but starchy vege not? Is that along the lines on the SCD thinking of fruits being easier to break down then some other carbohydrates? I just got the all clear on the candida I had so think it’s safe to add back in some fruit. Otherwise the last 6 weeks my carbs have been winter squash, carrots and coconut water… I was doing an elimination diet and crashed hard (I already have adrenal fatigue). I added in some white rice the last few days after reading ‘Fast Track Digestion’ as apparently it’s fermentation potential is incredibly low (I don’t have an AID)… I’ll start playing with fruit and see what I can tolerate. Thanks for being an incredible and generous wealth of knowledge! X
Kris, how did u do on fast tract digestion? I have the book too, but haven’t implemented it
Starchy veggies are fine… better for blood sugar regulation than fruit, and can help support normal gut bacteria growth, just don’t overdo it (lots of non starchy veggies too). Fruit is okay as long as you aren’t going crazy on fructose (try to stay under 20 g per day, which is 2-4 servings of fruit depending on the fruit).
I have nerve damage. U can get tested by an emg (rectally) and external electrodes to measure nerve conduction. Like u, I cant go without enemas. It’s hell and not a way to live, so i feel ur pain
Thanks Sarah – I just didn’t think starches were any good for SIBO, which I have (took some antibiotics recently as a biopsy showed heavy overgrowth of staphylococcus aureus so my MD gave me some Keflex plus herbals. But I feel in starving my good flora too which is having an adverse reaction!
Bee, I haven’t really implemented fast track digestion as I eat low FODMAPS, fruit free, AIP already… I did find the findings on jasmine rice and red skin potatoes interesting though… But a lot of the foods he suggests are still pretty processed so didn’t gel with me so much. I much prefer Anne Angelone’s ‘FODMAP Free Paleo Breakthrough’ as a dietary outline for people with compromised gut function.
Kris, it also depends on the type of gut flora Imbalance u have. I have klebsiella pneumoniae, which thrives off starch, so starches make me feel horrendous. Some strains thrive off simple sugars, so avoiding those will help. Some thrive off ammonia, so avoiding high protein diets helps. I think that’s why this is all so difficult…. Everyiones dysbiosis is so different and stool tests aren’t very good at figuring out the exact strains, since they only test for a few, compared to how many are actually in the gut.
How do u feel on ur current low fodmaps, fruit free, aip diet? Would u be able to share what u typically eat for bf lunch dinner and snacks?
All the evidence for avoiding starches is annecdotal and this approach has never been validated in the scientific literature (although low FODMAP has). Anne is one smart cookie, and that’s a great e-book.
U mention increasing soluble fiber bc insoluble fiber can make constipation worse. How do u do this if one needs to avoid fruits and starches (food allergies and bacterial infections)?
Also, how did u heal the gut nerve damage? How did u get your officially diagnosed?
That’s interesting about the different kinda of dysbosis Bee, I didn’t know that. I actually feel better with a few more carbs which could make sense as to way my fatigue went through the roof when I went super low carb thinking I was doing myself some good. High protein, high fat actually makes me pretty nauseous too… What I’ve been doing is over here: http://bighealthventures.blogspot.com.au/2013/11/a-day-in-life-what-gut-healing-diet.html maybe shoot me an email if you wanna chat so we don’t take over Sarah’s blog 😉
I’ve been dealing with constipation for quite some time now. I”ve taken laxatives, pills, even cut out all drinks but water and diet green tea with ginseng. My diet has improved a little from before too. But it gets to the point where I am so sore I don’t even want to walk. Which is a huge problem because I want to continue to work out, but the pain can get unbearable. I have never ever had this problem before. It was sudden when it occured, if anything when I started I was healthier and in sports. I still don’t understand why my body is deciding to react now I am only 15, not overweight and am in sports. I am almost convinced I have hormonal imbalance though because I have stubborn acne and stubborn leg fat that doesn’t go away ever. I also take a birth control shot for periods, but I didn’t think constipation was a side effect. Its to the point where I’m considering going to a doctor. At one time, I avoided eating all together because it hurt so bad (I’m not one for internal pains). My question is why would it start so sudden and why didn’t I have it before? It is never ever fully gone either. Despite drinking water with laxatives. I am probably going to go Paleo. But that would mean I would have to get off the shot I get because without milk they said you can get osteoporosis. I know when I do go to the doctors however, that they will give me a prescription, tell me to eat fiber(I do eat quite alot of fiber), and tell me to change my diet. Which isn’t much help.
I had chronic constipation most of my childhood, but it wasn’t a real problem until I started depo provera (I had an ER trip once it was so bad while I was on depo). Progesterone naturally slows down peristalsis (the coordinated muscle contractions of your intestines to push food through your digestive tract). Even when I went off the shots, it was better but still not gone until I went both grain-free and dairy-free. I suggest reading my posts on dairy and calcium and also investigating other alternatives to the shot.
Hi Mom I have GP and constipation it was bad since I was a child, but since my Idiopathic GP set in I now can have a bowel movement almost every day, WITH…..3 and then some times another 3 suppositoirs. Its like even when I have a really loose stool, I still can’t get it out, with out that stimulie EVERRRRRR, no matter, diet, mag, water, running ect.. Oh sorry maybe with alot of cassasagara that I used to use until it gave me colitis on my asending colon.Never again, hope the world never runs out of glycierin. The real reason I am righting PLEASE help.We made an appointment with a bioidentical hormone doctor for two reasons, I have Hyshimotos and I am try to get my t3 in the optimal range and my tsh to go down a little more HOPING this will help my GP. As most of us know the average ENDO. knows nothing about anything but Synthroid. That is why we are paying out of pocket for this Doctor.Here is the scary part at 49 my test showed I was very low in, progesteron, so I know he will want to put me on that another Dr. my GYNO said I need it to.So what do we do if it slows are transit time?I already find it hard to live now, I get hellish evil pain with my GP and DISTENTION from hell and blah blah.Advice please.They all say “oh you will feel so good on progesteron , dont they know what you said? Thanks fellow sufferers, well we made it anther day right. Thanks sorry for the spelling I am learning disabled with spelling and math.Another great thing about me.:( Ava
Ava, unfortunately we can’t legally address your questions in this forum since they are very specific to your conditions. However, I have a great team of consultants, including a functional medicine practitioner, that I think could be a great help to you. They can work with you virtually. You can learn more here: https://www.thePaleomom.com/consulting/.
What we eat has a lot to do with constipation. If we paid more attention to the types of food we eat, then perhaps we wouldn’t have so many issues with our guts.
A new technique I’m trying is grass-fed gelatin powder. thespunkycoconut discusses this and many of the comments also relate success with drinking 1T of gelatin in a warm liquid each day.
Would you recommend the same thing for kids and constipation?
Yes, but I would recommend checking with a pediatrician first.
Thanks for the post, I also have nerve damage(colonic inertia, and gastroparesis) so constipation is something I have to control daily.
I use magnesium, suppositories, squatty potty, probiotics and enzymes already(like you suggest) and they help heaps. But since going Paleo I get very loose stools(not diareer as I still find it hard to go), but when I do it’s always watery and loose. When I include grains the stool becomes formed again. Do you have any advice for this? Or is it bad for this to happen? Because of gastroparesis it’s hard for me to follow completely Paleo with lots of fat and more protien, raw foods, nuts etc- because these things give me pain. Thanks would love any thoughts you have
Maybe pull back on the magnesium? add some digestive support supplements?
Katie, would u be willing to post a sample of ur daily diet? I’d give anything to have looser stools lol. I am currently undergoing gi testing to assess the extent of the colonic inertia and ibd. Sitz marker is the gold standard for colonic inertia. Anal manometry tests the muscle and nerve conduction. Defecogram can show pfd and inappropriate muscle response. Upper gi tests can also be used to test for upper gi inertia. Colonoscopy would also be employed to rule outccancer, ibd, and other issues.
TX is often physical therapy, diet, med, supps and surgery, sometimes going so far as a colectomy with ileosotomy as a last resort.
Paleo mom, what is ur opinion on colon Preps for Colonoscopies? Most are made from Polyethylene glycol, peg, which is basically a plastic. This worries me and I’ve read some disturbing things on it. They are also notorious for making people nauseous, at the very least. What other prep methods have u seen work?
Hi bee, more then happy to do that. My email is [email protected] if you want to pm me, a am more then happy giving you an example of what I eat and do. started writing it here but was just would take up too much space so thought it would be easier to contact you directly : )
I take this remedy with me when I travel or whenever I have skipped 1-2 days and it works really well: http://www.gutsense.org/store/hydroc.html.
I notice that I have a tendency towards constipation the two weeks prior to my period. Is that normal or does it signal a hormonal imbalance>
Not exactly a subject many people discuss openly, but at least you have tried to make it interesting and informative.
Constipation is really painful thing. I would be very happy if could know more about it.
I am on day 28 of strict aip and still not regular. Before the diet, I was eating pretty healthy in general, and no digestive problems or constipation…to put it bluntly….healthy and regular bm’s. I am trying “calm” magnesium, drinking plenty of water (I think) and all those veggies but still constipated. I am ready to go back to adding flax but I know that’s a no no. I also get plenty of exercise. hELP!
For severe constipation, you should always consult your doctor. Sarah discusses strategies to help with constipation (chewing slowly, etc) issues on the AIP in The Paleo Approach. You may want to jon The Paleo Approach Community on Facebook: https://www.facebook.com/groups/TPACommunity/ I do believe this topic was recently discussed in the group. — Tamar, Sarah’s assistant
Your tips are fantastic! Thank you so much for sharing them. I regularly eat sauerkraut and had no idea that it was helping my system so much. Keep up the great work!
Thanks for posting this. We are dealing with chronic mild constipation in our 20 month old, and you gave me some new ideas.
Thats one thing that scares me about starting AIP. I take multiple supplements for constipation and still have trouble. I am off all of acid reducing meds and take enzymes. Eat lots of homemade sauerkraut and take mag citrate pills. I drink almost a gallon of water every day and take 30 ml of ACV daily. Not sure what else I could do?
It could be several things. You may still be eating something you react poorly to, you may have an additional complication like SIBO or hormone imbalance(s), or you may not be getting enough exercise, stress management, sleep, or sunlight. – Christina, Sarah’s assistant
Hi great post, just wanted to check – your recommendations, are they laxatives or stool looseners?
If you take enough, they are laxatives. – Christina, Sarah’s assistant
So in smaller doses they’re stool looseners? I currently take a fibre supplement and lactalose daily. Not sure if it’s good to take lactalose for ever so keen to learn if other alternatives for stool looseners
Yes, magnesium or vitamin C at the right dosage (you will have to experiment to see what dose works for you) can loosen without creating the immediate urge to go. – Christina, Sarah’s assistant
More and more to think about. I have a 9 year old with chronic constipation, my bm history has never been good either and my father was diagnosed with a bacterial overgrowth after years of breaking out in hives for no apparent reason. He used to always joke about his BMs as well so I’m seeing family history. Thanks so much and I’m hoping to incorporate some of these in. I would love to see a book specifically focused on kids and Paleo. I found this info great but I also found for the kids, it;s kind of all over the place (for eg, for specific topics like this). The info is generally in the comments and I have trouble keeping it straight (pretty sure I’m ADHD like my son :} ) I’ve been trying to move toward Paleo more and more myself for the past 3 months but it’s not always easy with a big family (and picky!) and a limited income. Also, I’ve also historically been a big fan of part time veggie eating and so the elimination of legumes and beans has been truly difficult. I so appreciate this site as guidance
This book explains Paleo for kids: https://www.thePaleomom.com/2012/03/book-review-eat-like-dinosaur-by-Paleo.html – Christina, Sarah’s assistant
I suffered chronic constipation for 15 years. I attempted a vegetarian diet 7 years ago and sibo set in, then I became IBS-D. Xifaxin didn’t work. I have been on antibiotic therapy for over a year. Now, if there is not a daily BM, I blow up b/c of the sibo. I started to rely on bisacodyl to help move things along. It works, however, I am so afraid of the damage it causes. I don’t love ginger, and MOM makes me gag. Doing research, I came across The IBS Solution by Dr. Pimenton. He says Citrucel is a good supplement. This type of fiber is not fermentable by bacteria. So far a BM everyday without bloating. My mood is so much better!
I also find buffered vitamin C helps in the morning on an empty stomach- and occasionally Mg oxide. Personally, I also find iron rich foods make it worse.
What brand of Digestive Enzymes do you recommend for AIP? I really need them, but want the best for my body. Free of yeast, dairy, corn, soy, wheat etc…
Sarah has recommended these in the past: http://www.amazon.com/gp/product/B0013OXKHC?ie=UTF8&camp=1789&creativeASIN=B0013OXKHC&linkCode=xm2&tag=wwwthePaleomo-20 – Christina, Sarah’s assistant
I do not have low stomach acid, are there any she recommends that do not contain HCl?
TIA!
Thorne Plantizyme does not have HCl. – Christina, Sarah’s assistant
I just read the following suggestion and was wondering if you think it is safe:
“Having had scary bouts of constipation in the past I was given some great (and effective) advice from a colorectal surgeon friend. Drink a large glass of warm water. Wait five minutes and drink another. Repeat this for up to five glasses — no more than that, total (since it is possible to over-hydrate and that is not good). Apparently the bloodstream can’t absorb that much water at once and so it flushes it out through the intestines. I’d say this works best on an empty stomach.”
(I found this comment on a blog at https://getwellordietrying.wordpress.com/2012/07/25/the-gaps-diet-constipation/comment-page-1/#comment-259 – I have no affiliation with that blog )
I don’t know about the bloodstream part, but proper hydration can certainly help. I don’t see the harm as long as you don’t over-hydrate. – Christina, Sarah’s assistant
I have had problems with constipation since I was a kid. I’ve been to the doctor several times about it. He recommended stool softners that didn’t work. My sister recommended drinking coffee (I wasn’t a coffee drinker the ) and it works like magic! I gave up coffee because of cortisol issues but haven’t been able to find a good replacement. Magnesium sort of works, but not regularly. Any recommendations on how I can drink coffee without having sleep/stress issues? Decaf doesn’t work.
You may need a different type or higher dose of magnesium. Vitamin C can also help. Eating more fermented foods and taking probiotics is also a good idea. – Christina, Sarah’s assistant
What are your thoughts about Dr. Schultz intestinal formulas? They are herbal but still very powerful?
Without having an ingredients list, I can’t say. I haven’t heard from anyone that uses them. – Christina, Sarah’s assistant
I use oxygenated magnesium.. Works amazingly
Thanks for your article. I’m glad it mentioned my favorite, which is sauerkraut. I don’t find ginger to be all that helpful. But it might help others. Sauerkraut has several reasons why it’s good. It has probiotics and fiber all in one, it contains acetylcholine which stimulates peristalsis (and my problem is motility all along my digestive tract, things just don’t move along), and it is decaying vegetable matter, which is exactly what my body needs. Yogurt or kefir by comparison is decaying milk matter. So the probiotics for that are simply different. I’d like to add that if you then go on and eat kale or go all Paleo and eat the turnip greens from some nice turnips you get at the farm market (or any crucifer), you get hydrogen sulfide gassy flatulence. That’s not a bad thing for your health, but it can be socially embarrassing. So keep in mind you don’t want crucifers before important business meetings if you’re a fan of sauerkraut. like me.
On the healthy front, the smelly gas just means there are good bacterias actually reducing the quantity of gas in your gut from the large volume of hydrogen gas to the smaller volume of hydrogen sulfide. The rotten egg smell is the price you pay for not having painful bloating or in my case, bowel obstruction. For me, it’s a matter of survival to eat sauerkraut for breakfast every day. The kraut itself doesn’t give me smelly gas, it’s only after I eat crucifers, so I eat them at lunch, then have the gas after work, then sleep well after it’s over. I’ve got it all worked out! 😛
Would you recommend Magnesium citrate? If so, is it safe to take long term or should it be a short term solution? I was going fine on an almost paelo diet but since cutting out 2-4 oatcakes a day and upping my egg consumption have been having real problems! Been an issue for years pre diet change as well 🙂
The “Natural Calm” referred to in the post is magnesium citrate. I don’t know about long term vs short term use. I’m curious about that, too.
Hi! I’m excited to learn about the squatty potty. I want to get one for my 11 year old who really struggles with chronic constipation. She’s been on Mirilax for a few years now for the most part and I hate to give it to her. We tried the natural route by trying to get her to drink a lot and eat a ton of fiber but she got so backed up that it was quite traumatic for her so we went back to mirilax. Anyhow, my question is what size squatty potty we should get for her — 7 inch or 9 inch. Our toilet is about 15 inches from rim to floor and it looks like because of that we should order a 7″. But with her having shorter legs than an adult, would the 9″ one keep her in more of a squatting position than the shorter one? Please give me your thoughts. Thanks! ~Katie
I have seen the taller one recommended for younger children or shorter adults, as it does facilitate a better squatting position.
@ kachalmers2 post and as an amendment:
Careful with the term ‘fiber’ as a fix for constipation, it CONSTIPATES, too since there a two very different forms of fiber, the one constipates, bulks and works well for diarrhoea (soluble fiber) the other one moves = against constipation (insoluble fiber). (Healthy people simply throw in both without much thought. People with other medical conditions like gastroparesis have a hard time since being allowed eating low fiber only…there is no one shoe fits all.)
If you gave your child a ‘ton of fiber’, I am sure you considered the different types, but for other readers I might please point out:. Every ‘fiber’food is made up of both types, but the % IS VERY DIFFERENT.
e.g. psyllium husk is a typical more soluble type of fiber…it bulks, but does not move, never ever take this as a cure for constipation as it is advertised to be oh so healthy and good. Yes it is, but not when you are constipated already.
Flaxseed is pretty much both, 14%soluble, 12%insoluble fiber.
e.g. Avocado on the other hand has ca 63%insoluble, 37% soluble fiber = eat it when constipated!
You eat wheat bran, but not oat bran when constipated. etc.
Well you can eat oat bran, but it is not a constipation fix, hence do not eat alone as a fiber fix and rely on it as ‘have eaten fiber, why am I still constipated’.
An apple…the skin is insoluble fiber, the fruit itself is soluble.
A good mix is important and when dealing with constipation you need to make sure to not only offer high percentage soluble fiber like a package psyllium husks from the shelf as it will backfire for sure.
DRINKING a lot of water is also important and so hard to get your child doing, I know.
When dealing with constipation you need more the ‘roughage’, the dark greens, nuts, wholemeal, seeds, skins, you need to do a good search about each food fiber % soluble vs insoluble and this is nowadays via internet really possible and accessible easily.
That’s just what I want to make sure people are aware when talking of and taking fiber for constipation.
TA!
I had the same diagnosis! (full of shit) My mom was like, “HA! I knew it!”
Hi Sarah! Thank you so much for this information! If you don’t mind me asking, what kind of nerve damage did you experience from the constipation? I’m asking because I have severe eczema and have been constipated for a few months now and just started Natural Calm, enemas, and yoga for digestion (which are definitely helping) over the past few days. My eczema (which is on my face, neck, chest) now has stinging nerve pains 24-7. It’s unbearable. Do you think it’s possible that nerve pains in my upper quarter could possibly be caused by the constipation? We’re your nerve pains in the skin or internal?
It’s possible one of those new parts of your routine is causing the pain. I would speak to my healthcare provider about alternatives and to investigate what’s going on with those pains. – Christina, Sarah’s assistant
Sounds like a great idea. I was under the same assumption regarding Magnisium. Have been taking daily for a couple of years now and have been regular as clock ( I have always had cronic constipation ). The only problem is you have to keep upping the dose as years go on. I WAS FEELING LIKE SUPERMAN, until the kidney problems started as a result of the Regular Magnisium. Wow believe me wish this wasen’t true, but keep looking for a differnt solution or you won’t just be constipated but also very sick on dyalisis.
My doctor told me that Magnesium is effective because it is an irritant. I understand that it acts to increase osmosis, as does Miralax,, but I do not know the precise mechanism. I am also concerned about causing a mineral imbalance. Now the kidney question!!??!
Miralax,and now Linzess, have been prescribed for me, to increase the osmosis of water into my intestines.
I have a question for Sarah, since she is an expert on cellular function , especially the tight junction in the small intestine.
Would using Linzess, which is a peptide agonist of the guanylate cyclase 2C, allow leakage FROM the intestine as well as facilitating osmosis of water INTO the small intestine?
Also, what would be the harm of using the Miralax?
It’s made from corn.
I had a once or twice a year problem with constipation but it would be quite severe. The doctor put me on Miralax and it worked great. I was on it for 4-5 years. I asked the doctor about the labels saying that it was only supposed to be taken for two weeks and he said not to worry. I decided to get off of it and now I was stuck with a daily constipation problem. So It appears that Miralax has made it worse and a permanent problem. I am not using magnesium daily.
Correction, I am now using magnesium daily.
Magnesium is not an irritant. Magnesium works against constipation because it’s a natural muscle relaxant.
And women need more magnesium than men because it’s connected to hormonal balance as well.
Article contains so many fruitful information which will be liked by the readers as in my opinion this is the best article in this category.
I have tried most of these remedies, aside from the apple cider vinegar, and still nothing is helping my toddler go. Her naturopathic doctors recommendation is high dose magnesium & vitamin C, prune juice, raisins, white grape juice, and aloe drink. Nothing is helping. We even got her off Paleo and introduced more grains & nuts to see if it helped. Any experience with persistent toddler constipation? She has had stool testing, which showed a very high level of commensal bacteria but nothing that explained this.
If home remedies like the ones discussed aren’t working, it would be best to see her pediatrician for treatment. – Christina, Sarah’s assistant
I would investigate food sensitivities in your child. Diagnos-Techs makes an inexpensive test that is mediated via secretory immunoglobulin A and tests for soy, dairy, gluten & egg. I can find it locally via a compounding pharmacy.
Hi there.
My toddler is very similar. Since 3 months old she suddenly didn’t go. Seems she was breastfeeding it wasn’ta concern n she would go once every 2 weeks. Like a mass evacuation. Once onto food (I waited till teeth) she would go oncea day maybe when she ate a lot and I introduced food one by one and looked for reactions. I never introduced grains dairy or legumes as I was told this would help. Now at 17 months she has only just tripled her birth weight (but isnt delayed in terms of milestones). My chiro/ped seems to think it must be normal for her to go only every 2 to 3 days. Im now seeing a chinese herbal medicine guy who believes she has spleen issues and now damp heat (due to rashes and boils) and being Paleo she was on a high fat diet and too high can cause damp heat. so im hoping to resolve with herbs and chinese medicine diet. So ive included white rice.
I have no idea how this gut issue happened. I birthed her drug free n she has never had antibiotics or vaccines. I give her broth almost daily. I just want to get to the bottom of this So if uve made any natural progress
Hi Hannah! Please go to Spunky Coconut and see how she dealt with her daughter Ashley’s constipation. It may be helpful to you. Good luck.
For my constipated toddler decreasing dairy was huge and he has some psyllium husk powder in his juice in the morning. Not sure how psyllium husk affects the gut but it has helped him.
Can a child consume apple cider vinegar? My son is 7 and his gastroenterologist is wanting to hospitalize him for his constipation. I take ACV and think it could help him too.
I am just curious what you think of a natural prokinetic such as Iberogast, which is a bunch of herbs that help with transit time. I have IBS-C and I believe my SIBO has come back and this has been helping. I am a little concerned about long term use, but I have not read anything bad about it. I had tried triphala previously and it only worked for about a week, so I discontinued. I have not built up a tolerance with Iberogast yet and I have been taking it for about 6 months now. I also take Calm, the magnesium powder, an that helps also. Thanks!
Dear Lisa, I know it was a looong time ago – but have you fond out the answer to your long-term-iberogast question? Facing the same issue right now and would love to hear yout thoughts…
Great article, very good info to chew on 😉
I’ve had digestive issues for years, too. This is very awkward and embarrassing, but I use maximum strength stimulant laxatives. I hate the bloated feeilng, but I know this isn’t the best thing for me. I see that you recommend milk of mag? Is that a better long-term solution than what I’m taking right now?
Thanks so much for your help!
I take Natural Calm every night before bed, helps me sleep and in the morning no problem “going”. Before i introduced Natural Calm, I had damaged myself, and was starting to despair ever being pain-free down there again..can’t say enough good things about Natural Calm. 🙂
When you stated that you have “damaged yourself,” what kind of damage did you inflict?
I recently started tking Acacia fiber from Heather’s IBS site and it seems to be working well! I am a little confused though as it is considered a “prebiotic” and some say you should not use with SIBO… http://www.helpforibs.com/shop/suplmts/acacia.asp
are glycerin suppositories habit forming will they become addictive?
My doctor told me that Magnesium is effective because it is an irritant. I understand that it acts to increase osmosis, as does Miralax,, but I do not know the precise mechanism. I am also concerned about causing a mineral imbalance. Now the kidney question!!??!
Miralax,and now Linzess, have been prescribed for me, to increase the osmosis of water into my intestines.
I have a question for Sarah, since she is an expert on cellular function , especially the tight junction in the small intestine.
Would using Linzess, which is a peptide agonist of the guanylate cyclase 2C, allow leakage FROM the intestine as well as facilitating osmosis of water INTO the small intestine?
thanks!!!!!!!!!!!
thanks!!!!!!!!!
Hi everyone, I need some helps and it is quite urgent because my little daughter is facing constipation right now. She complaining to me that sometimes her stomach is quite pain and not feeling well all the time. She never poo for more than 4 days. I need some suggestion on those remedy that able to cure and prevent the issues. Thanks
Have you found a solution for your daughter yet?
I think you could try giving them some prunes or trying out those traditional remedies. Because I have been using on my child, it works perfectly well. Less chemical!!
I think you could trying out those traditional remedies. Because I have been using on my child, it works perfectly well. Less chemical!!
I think you could trying out those homel remedies like giving thme more fibres, vege . Because I have been using on my child, it works perfectly well. Less chemical!!
Prunes definitely can help in preventing constipation for children… i’ve tried it and it works ! bcos it provide high fibre intake for ur LO so it can smoothen ur Lo bowel movement!
thanks!!!
thanks!!
Sarah please offer your thoughts on Linzess regarding leaky gut and SIBO.
I have suffered constipation since I was a teen and am now in my 30’s. I thought it was just normal and I would have to live with it. My doctors said more fibre, water, prunes, etc. Nothing worked I knew there had to be something else. Last year I began getting anxiety and panic attacks really bad. I did not realise that it was actually linked to my chronic bowel and gut issues! After not being happy with my doctor, I went to see my natropath. She ordered a Bioscreen to see exactly what the microbiol flora make up was in my gut (traditional doctors just test to find foreign not what SHOULD be in there) I found that my gut had HUGE overgrowths of bacteria and also HUGE undergrowths. So much that even if a microbiologist (such as my husband) were to debate about what is actually the normal amounts in a gut, it was so far over and under it did not matter! Finding out what the exact bacterias are is important to go on the right prescribed pro/prebiotics. Just getting the over counter ones will not cut it if there is this problem. Plus, a Biofilm Protocol is recommended to properly “take out” the over grown resistant bugs to ensure new balance. The protocol is generally at least 3 months. Part of establishing these good environment for me was switching to Paleo as the fastest way to healthy gut balance is cutting out all sugars and what breaks down to it so no grains. Since I made the switch and started on the protocol my 18 years of constipation has been gone! I do have a bad day here or there if I cheat with my diet, but I know if I am diligent and keep with the protocol and diet I am regular. My anxiety and cognitive function as improved dramatically (as much as one can have with 3 small children!) My prolapse issues have improved so much from not having that bowel pressure affecting it and also bladder spasms I used to have disappeared. Any hoo, for those long term suffers, that might be worth looking into. It has really changed my life!!!
Hi Megan: I think the company that did your stool’s “Bioscreen” is located in Australia, right?
1) Do you know about a company in the USA that runs a similar test (identifying the good bacteria and amounts of it in your gut).?
2) Who gave you the Biofilm Protocol? Would you give me an idea of what to eat and not to eat during the Biofilm Protocol?
3) Have you been told you will have the Paleo diet for life?
Thank you!
I have the same questions! Would love to hear more about a Bioscreen alternative and the Biofilm protocol .
Thank you so much for sharing your experiences. I too have IBS; my gastro doctor thought it was stress, in my head, because of my age, post-menopausal, etc. I was in so much pain and now take permanent meds for the problem. The gastro doc who misdiagosed me almost killed me. I went to his boss (head of gastro in the groups of doctors) who checked me saying the hernia operation had been done in the wrong spot. I had a severe relapse four days later which required emergency surgery done for a strangulated hernia and colon. I survived, but now suffer from constipation and must take dlb+ doses of Miralax daily. I’ve also been hospitalized twice because I too was told by an ER doc and the original gastro doc I was “full of ____!” I’m hoping tonight I don’t have to go to the ER, but nothing seems to be working. So, we’ll wait. Not glad to read about so many people with the same problem, but now realize that IBS and prolapses of the bladder and rectal wall are misdiapnosed often through lack of empathy, education, believing the patient, and ICD 9 CM coding (insurance must cover the doctor’s diagnosis and the patient’s complaints). Even my urologist doesn’t tie the IBS problems with bladder and kidney problems. Unbelievable!
Great article, was wondering what you thought of triphala or Dr.millers holy tea for gut motility?. I have sibo and prokinetics, acidophilus, magnesium , enzymes, 5 htp, acv, and iberogast just don’t seem to really be doing enough. I follow a scd/low fodmap diet and do eat jasmine rice (apparently o.k.according to mark pimentel)…thoughts?
How about psyllium seeds? I see that psyllium husks are regarded as not Paleo, (though they seem to suit me well) but that psyllium seed or seed powder is regarded as OK. I can’t do whole seeds because of diverticular disease. Seeds trigger attacks for me, and the seed powder isn’t available where I live, so for the moment I stick with the husks and use inulin as a prebiotic to take with it.
What I really don’t get is why eating Paleo causes constipation in the first place. It’s sooo frustrating to try to eat what’s healthy for my gut, only to have it make me really constipated! I just don’t get it. It’s doesn’t seem to get better with time, either. But as soon as I add back in grains, I can go again. If I take enough magnesium to get moving, it makes me really sick to my stomach. This is my biggest obstacle to trying to fix my leaky gut. I’m not sure if it’s worth the health trade off to do a glycerin suppository every day or not. I’ll give the ACV and ginger a shot, but making little changes hasn’t helped much in the past. If I eat Paleo, my gut feels better but my hormones are screwed (my period disappears and I have insomnia) and I’m constipated. If I don’t eat Paleo, my gut stays messed up. So discouraging.
thanks for sharing~~~~~~
A great way to deal with constipation is to prevent it from happening. I wrote a recent article on constipation and I do believe it should do wonders in preventing constipation from happening.
Do you recommend a probiotic to take daily and is there a specific one?
Thank you
Your series on Paleo and AIP have been very helpful so thank you for that. You’re one of the best bloggers on curing the gut, probably because you’ve experienced these issues first hand. I’m very grateful. Sorry for this long post – my question is: While it’s known that lectins and other inflammatory foods cause constipation for some people, how exactly do they do this? I know that maldigested carbohydrate largely escapes digestion and feeds bacteria, causing gas especially in the case of SIBO. Is it the gas itself that causes constipation? This is what I’ve experienced since going Paleo / AIP. The less gas, the less constipation.
The only study I know of that directly links constipation and gas is Mark Pimental’s studies on methane, but I believe he only found a correlation, i.e. no proof that gas itself caused the constipation. He believes that methane acts like a neurotransmitter. I’ve experienced 2 types of constipation: the “traditional” type from too much meat / not enough veges or water where the stool is in the lower colon and takes ages to evacuate (but when it does it’s complete) and the second type, what I call the inflammatory type: where the stool is incomplete, very broken / mushy and usually there’s a lot of gas as well. This was what I used to have when eating refined starches, wheat, fructose, FODMAPs etc. Evacuation took hours.
Is it the gas from carbohydrate malabsorption causing the constipation? I’d appreciate it very much if you could shed some light on this.
Thanks for the article and the comments, all helpful. I haven’t been on Paleo but 2 was started getting constipated. Took 2 magnesium tablets, added a little salt in my water and it helped within 30min. However, my question is if you are constipated does it keep you from losing weight and how long does it typically take you to lose weight with the PaLeo eating? I want a life style change but I am also wanting to see the weight come off so any information is helpful. Thank you
Sorry that’s 2 weeks and…phone auto correct
Oh no! What kind of nerve damage? Have you found a way to fix it? I am sure I have the same…. i’ve gone years with barely being able to go and having to use mag citrate miralax and enemas. What have you done to fix your constipation issues? AIP diet has not helped me too much with the constipation although it has helped a little.
Medically speaking, constipation usually is defined as fewer than three bowel movements per week. Severe constipation is defined as less than one bowel movement per week. There is no medical reason to have a bowel movement every day.
I used to have constipation issues, but i started taking a supplement that keeps me regular. I have a bowel movement EVERY DAY since I started taking the Lady Soma Fiber Cleanse. I take them for about 2-3 weeks out of the month. I do not always need it every day, but it has totally regulated my system.
Yes, if you use Senna Leaves too much, they will make your constipation worse. they are meant to be used in the short term. For me, I use the Dr Max Powers 15 Days Cleanse. I DO NOT TAKE IT FOR 15 DAYS!!! I only take two pills the day i have constipation, and maybe the next day. NO MORE. And then I dont take it for a month, as you dont want you body getting used to it. A bottle lasts me about a year, and for the last year I have barely had any problems.
Chronic constipation can also be a sign of thyroid dysfunction. It is or me. Whenever mine is out of whack and I need to increase my dose of thyroid hormones, it is one of my first clues. However, in an attempt to take care of my health, I switched to a super low carb, dairy free, grain free, sugar free diet as part of a protocol to get rid of the h.pylori setting up camp in my digestive track. And I was hoping the grain free move would also benefit my thyroid health, as it is most likely autoimmune. However now I see you mentioned above that this type of diet may actually strain the thyroid more? And also, that the starve the bacteria plan is not legit. I’m hoping otherwise so this month has not been in vain. ( im also taking manuka honey, monolaurin, mastic gum, probiotics) I’m desperately trying to avoid taking the 2 harsh antibiotics and acid reducer prescribed. I do not want to do that to my digestive track,… I’ve been through something similar and it left me with awful IBS for years. planning on gradually adding back in starchy vegetables and fruit in moderation. Maybe sooner rather than later as the constipation its getting bad.
I realize this is an old post, but I’m wondering if you could explain why you avoid all fiber supplements? I was under the impression that some of them, like psyllium, work very well and do not cause dependency. I see that you recommend magnesium and was wondering if there were any issues with that leading to longer-term dependency? Thank you!
Sarah talks about why she doesn’t recommend psyllium in her post Verdict On Paleo Psyllium Husks. -Kiersten
thank you for this helpful blog!
I would like to know from those taking Magnesium Calm, how long it takes to notice it is working. Of course we are all different. When I take a laxative that says ‘take at bedtime’, I take it at 4 pm, and it will work at 9 am. But if I could get an idea it would be helpful.
I just started about one week ago, am working up slowly as the package suggests. I am now at 1 tsp twice a day. Thanks.
I’ve found the best IBS / SIBO diet is a lot of animal protein and insoluble fibre salads – carrots, cucumber, tomato, lettuce, olives. A lot of IBS people claim they can’t tolerate salad but there could be a misconception there. Salads are very high in water, so they would be low in fibre I’m guessing. I believe most people with IBS still eat grains, legumes etc so I’m guessing my diet is actually lower in fibre than theirs.
For breakfast I have eggs and insoluble fibre steamed: zucchini, green string beans and carrots. If I stick to this I have no IBS symptoms the next day but finding the willpower is hard.
What I’d like to know is whether the food enzymes in salads help us to digest them. There’s a lot of conflicting information on this – with some experts saying food enzymes in salads don’t help us to digest them as only pancreatic enzymes do this. I’d really love to see PaleoMum do an article on this as it’s such a confusing topic.
The other thing about insoluble fibre is that it is about the only food apart from animal protein that doesn’t feed bacteria much, so if you do have an overgrowth insoluble fibre is the way to go, if you can tolerate it. It is abrasive on the colon.
My diet is based on the Paleo Autoimmune theory but combined with low starch / low FODMAP but I have eggs for breakfast and tomato, and these seem to be OK. I think some of us have a genetic disability to tolerate not only the lectins in grains, legumes etc but also the wrong fibre. It makes me wonder whether there is something to the Paleo argument that we weren’t “meant” to eat cooked vegetables.
Hello, I had severe crohn’s disease with a fistula/abscess that I healed on the Specific carbohydrate diet (SCD) 17 years ago. I had my ileum removed at age 15.. For digestive problems I would suggest the SCD instead of Paleo. I had Crohn’s for most of my life. I take no medication. This SC diet has worked for so many. Paleo has food on it that would make me sick, such as maple syrup, chocolate, sweet potato etc. The SCD was a miracle for me and saved me from a colostomy and rectum removal. When I stupidly cheated 2 years ago by eating potato chips 3 days in a row I aggravated my disease again. Some old rectal strictures started bothering me when they hadn’t since I had been healed. All I needed to go was coffee in the morning. Now I started to struggle to pass stool. The miracle I found for this (I am surprised not to see it here, although I think one person mentioned it as something they took from the gut sense website. It is called Ageless Hydro-C and is made by Ageless Nutrition. It has no side effects and doesn’t irritate the bowel, just draws water in. There is a long article about it on the website The man who sells the product proposes that all fiber is actually bad for constipation, which I don’t agree with, as although I do agree with getting rid of the grain fiber. The Hydro-c is a combination of Vitamin C, magnesium oxide, potassium and calcium. You take it on an empty stomach in the morning. It is absorbed in small intestine and then water is drawn into the bowel. It takes about an hour to work. They suggest 1 tsp. but I need 2 tsp. I like it because it doesn’t cause any cramping or nausea, just softens the stool without any side effects and it is not addictive.
Oh also beets really help me. I eat about a cup full every morning.
Hope this helps someone.
Katie
Senna leaves made my constipation worse after 1 week. An alternative to senna, I now use the Lady Soma Fiber Cleanse (which uses psyllium husk instead of senna) and my bowel motions much more regular.
You mentioned ginger decreases transit time, so why take ginger for?
Thanks for the nice information.
Constipation is on the rise at global level due to the lifestyle we are adoption. Natural remedies are the best solutions to cure constipation as it has no side effects, cure the cause along with disease and are more cost effective.
Natural remedies for constipation are used for thousands of years and have outstanding results. I am a pharmacist by profession and have seen thousands that have got relief by the option to natural remedies to cure their constipation issue.
Huh! Really you sort out good thoughts here. Thank You
I have had to search back for this post a second time because my issues have arisen again. I’m just over a week into full AIP and it has wreaked havoc with my digestion. My history is not too disimilar to yours, IBS with medication for years, followed by silent reflux and PPIs for years. And I’ve had chronic constipation since I was a child, taking a variety of prescribed laxatives for far too many years from teenage onwards until I was finally put in a high fibre diet by a dietician who prescribed all bran, more fruit, and wholemeal everything else (the usual story). It actually worked for a while, and when I discovered Paleo my symptoms worsened again for bit. Which is what I’m experiencing now. I drink ginger tea in the morning, sauerkraut or other fermented veg daily, lots of variety in vegetables, Natural Calm I’m taking at the moment 2-3 teaspoons a day in water, I also have homemade kombucha and Coyo 2-3 times a week. I was trying to do my first AIP month completely sugar free but I am at the end of my rope and now making candied ginger as we speak. I have started going to the toilet but it isn’t nearly enough. The noises my stomach makes are not normal! Any further advice you can give?
Sometimes, while fiber-rich foods and fermented foods are incredibly delicious and necessary for a healthy gut microbiome, they can cause issues for those with a compromised gut/imbalance in the gut microbiome. You could try consuming exclusively easy to digest foods for a time and maybe limiting the fermented foods to see if that helps. Ultimately I would recommend working with someone who could give you the kind of specialized advice that I’m not allowed to give you here. Sarah has an awesome team of consultants you can work with remotely. And if constipation is an issues, glycerin suppositories can work well as a quick fix, but obviously addressing the root cause should be the priority. -Kiersten
Thank you
Dear Paleo Mom ,
I am scared to go again into AIP (I don’t have hypothyroidism but do have Hashimoto)
The first time i went twice to ER because i was full of shit too hehe, and it was awful. Before going AIP I never had this problem, and i did eat lettuce celery etc so i was very intrigued. Last month i went again into AIP and got constipated again.
I don´t know what to do. My doctors tell me im crazy trying this non-proved diet but its for me the only way to considerably get my antibodies lower.
What can I do? Thank you
Since it sounds like you’re having trouble transitioning to AIP, it might be best to work with a healthcare practitioner moving forward. Sarah has a wonderful team of consultants that could be super beneficial for you: https://www.thePaleomom.com/consulting/. -Katie, Sarah’s Research Assistant
“Make sure you include plenty of plant matter”
Unless of course that doesn’t work for you either. Lol
Magnesium is the best!!! I take small quantities throughout the day to avoid the effects of *too* much magnesium (ahem), but it absolutely does work. It also calms the nerves. It can even wipe out bladder pain, for those who suffer from IC.
What kind and brand of magnesium do you take? And how much?
My favorite is magnesium glysinate by pure encapsulations.