Bulk Forming Laxatives Health Dangers

Bulk-forming laxatives are made from the dead fibers from plant sources, usually psyllium. Bulk laxatives work by increasing stool mass to the point the bowels force it out. Under healthy circumstances, fiber and increased stool mass can be beneficial. But, if someone is using a bulk laxative, they may not be experiencing optimum health. Furthermore, the use of bulk laxatives has been associated with serious side effects.

Why Do People Take Bulk-Forming Laxatives?

Bulk laxatives, like most laxatives, are taken to address constipation. Constipation is a common problem that can be caused by a range of factors, including illness, slow colonic transit, or pelvic floor dysfunction. According to the Department of Medicine at the University of Chicago Medical Center, other contributing factors include a lack of dietary fiber, not enough fluids, immobility, and medication. ^[1]

Most people experience constipation at one point, but as a chronic issue, it is especially common among the elderly and pregnant women. The Division of Geriatric Medicine at Saint Louis University reports that laxative use increases with age. ^[2] Constipation during pregnancy affects almost 40% of pregnant women. ^[3] As an overall problem, some estimates figure chronic constipation affects the quality of life for as much as one quarter of the population in western countries. ^[4]

Bulk Laxatives are Not the Answer to Constipation

The use of laxatives is widespread in North America, extending to hospitals and long-term care facilities. However, evidence supporting the efficacy of some laxatives is limited. In fact, many people report dissatisfaction with the efficacy of traditional laxatives and side effects are a massive concern. Bulk laxatives, specifically, present health concerns that should not be overlooked.

Dangers of Bulk-Forming Laxatives

• The Harry S. Truman Memorial Veterans Hospital has cited the use of bulk laxatives as a cause for dehydration requiring hospitalization. ^[5]


• Fiber and bulk laxatives may cause bloating to worsen. ^[6]


• Bulk-forming laxatives are not recommended for people at risk for dehydration. ^[7]


• Occupational exposure to psyllium is known to cause allergies in healthcare and pharmaceutical workers. ^[8]


• According to the Department of Medicine at St. Thomas Hospital in Nashville, bulk laxatives formulated as granules may adhere together and make impaction even worse. ^[9]


• Allergic reactions to psyllium can be life threatening. Examples of such reactions have been reported by the University of Toronto and Loyola University Stritch School of Medicine. ^[10] [11]


• In a final ruling, the Food and Drug Administration has taken the position that over-the-counter, granular laxatives that contain psyllium ingredients are not generally recognized as safe and effective! ^[12]

Alternatives to Bulk Laxatives

Although constipation is a frequent complaint, the use of bulk laxatives is rarely appropriate! Increases in physical activity, fluid intake, and dietary fiber may be sufficient to control constipation. If those methods are inadequate, a safe and gentle oxygen-based colon-cleansing product can help provide relief from constipation.

References (12)

1. Alessi CA, Henderson CT. Constipation and fecal impaction in the long-term care patient. Clin Geriatr Med. 1988 Aug;4(3):571-88. Review.


2. Tariq SH. Constipation in long-term care. J Am Med Dir Assoc. 2007 May;8(4):209-18. Review.


3. Vazquez JC. Constipation, haemorrhoids, and heartburn in pregnancy. Clin Evid (Online). 2008 Feb 20;2008. doi:pii: 1411.


4. Krammer H, Schlieger F, Singer MV. [Therapeutic options of chronic constipation]. Internist (Berl). 2005 Dec;46(12):1331-8. Review. German.


5. Wakefield BJ, Mentes J, Holman JE, Culp K. Risk factors and outcomes associated with hospital admission for dehydration. Rehabil Nurs. 2008 Nov-Dec;33(6):233-41.


6. Choi MG. [Management of irritable bowel syndrome]. Korean J Gastroenterol. 2006 Feb;47(2):125-30. Review. Korean.


7. Klaschik E, Nauck F, Ostgathe C. Constipation–modern laxative therapy. Support Care Cancer. 2003 Nov;11(11):679-85. Epub 2003 Sep 20. Review.


8. Bernedo N, García M, Gastaminza G, Fernández E, Bartolomé B, Algorta J, Muñoz D. Allergy to laxative compound (Plantago ovata seed) among health care professionals. J Investig Allergol Clin Immunol. 2008;18(3):181-9.


9. Schneider RP. Perdiem causes esophageal impaction and bezoars. South Med J. 1989 Nov;82(11):1449-50.


10. Sussman GL, Dorian W. Psyllium anaphylaxis. Allergy Proc. 1990 Sep-Oct;11(5):241-2.


11. Lantner RR, Espiritu BR, Zumerchik P, Tobin MC. Anaphylaxis following ingestion of a psyllium-containing cereal. JAMA. 1990 Nov 21;264(19):2534-6.


12. Food and Drug Administration, HHS. Laxative drug products for over-the-counter human use; psyllium ingredients in granular forms. Final rule. Fed Regist. 2007 Mar 29;72(60):14669-74

The post Bulk Forming Laxatives Health Dangers appeared first on The Sleuth Journal.

What’s the Best Instant Laxative for Quick Relief?

Going number two probably isn’t something you think much about, but when not going becomes physically uncomfortable, it’s at the forefront of your thoughts. When you’re faced with occasional constipation and need relief fast, you probably head to the pharmacy. Unfortunately, many over-the-counter laxatives come with a heaping helping of adverse side effects. Not to mention that the sheer abundance of options is overwhelming. Here we’ll shed light on the subject and compare the various types of laxatives and their effects.

Types of Instant Laxatives

Laxatives are over-the-counter products you take to stimulate a bowel movement. The majority work by drawing moisture to your colon, bulking stool up, or by forcing the muscles lining the intestines to contract and push their contents along for elimination. There are several types of laxatives, and they differ in how they’re taken, how they work, and how quickly they work.

Enemas

An enema is a liquid solution that is pushed into the rectum through the anus using a fluid-filled bag or a rectal bulb. Enemas are the fastest acting solution for a backed up bowel. Although they can be administered at home, they’re typically used in clinical settings, such as before or after surgery.

Fastest Acting Enema Solutions

• Sodium phosphate: 2 to 5 minutes


• Mineral oil: 2 to 5 minutes


• Docusate: 2 to 15 minutes


• Bisacodyl: 15 to 60 minutes

Rectal Suppositories

Rectal suppositories, also called laxative suppositories, are pill-shaped and inserted into the rectum where they dissolve and take effect. They don’t work as quickly as enemas, but typically stimulate a bowel movement in about 30 minutes.

Fastest Acting Suppositories

• Carbon dioxide: 5 to 30 minutes


• Bisacodyl: 15 to 60 minutes


• Glycerin: 15 to 60 minutes


• Senna: 30 to 60 minutes

Oral Laxatives

Oral laxatives in the form of liquids, pills, and powders are found on grocery store and pharmacy shelves. In general, they’re taken at night to produce a bowel movement in the morning. This type of laxative falls into one of five categories, and each works differently.

Osmotic Laxatives

Osmotic laxatives draw water into the colon to produce softer stool that’s easier to pass. There are several over-the-counter varieties available, including milk of magnesia and magnesium citrate. Common side effects of osmotic laxatives include nausea, bloating, cramping, gas, and diarrhea. Dehydration, electrolyte imbalance, and kidney damage may result from abusing these kinds of laxatives.^[1]

Stool Softeners

Stool softeners trap moisture in the stool to soften it and make it easier to pass. Stool softeners are the slowest and least aggressive form of over-the-counter constipation relief.^[1]

Bulking Laxatives

Bulking laxatives increase the mass of fecal waste to encourage a bowel movement. They’re the most gentle type of laxative, but they’re not suitable for everyone. The side effects of bulking laxatives include stomach pain, nausea, vomiting, and skin rash.^[2]

Bulking laxatives may contain ingredients like psyllium husk or methylcellulose, which are potential allergens. Taking psyllium by mouth could also present a choking hazard as it swells in the mouth and throat. This is why bulking laxatives must be consumed with plenty of water.

Stimulant Laxatives

Stimulant laxatives don’t alter or add anything to your stool. Instead, they cause the muscles of your intestines to contract, moving stool toward the rectum. This kind of laxative is rougher on your system than bulking or osmotic varieties. Long-term use of stimulant laxatives can cause dependence.^[3] Senna, a type of stimulant laxative, may cause stomach pains, faintness, cramping, nausea, and brown urine.^[4]

One common type of stimulant laxative is “whole leaf” or “outer leaf” aloe vera. It sounds like a natural solution, but outer leaf aloe produces unpleasant cramping and loose, watery stools. The outer part of the leaf contains a compound called aloin which can be harsh on the digestive tract. Inner leaf aloe is much milder. If you use an aloe supplement, select one made only from the inner leaf.

Lubricant Laxatives

Lubricant laxatives coat the colon in an oily film, allowing stool to pass more easily. They work more slowly than other types and may require a few hours, or even overnight, to produce the desired effect.

Mineral oil is the most commonly used lubricant laxative. The body does not digest mineral oil, so it retains its greasy consistency throughout the digestive process. Long-term use of mineral oil can lead to side effects like fecal seepage and anal incontinence, as well as vitamin deficiencies.^[1]

The Consequences of Relying on Laxatives

Though laxatives usually get the job done, relief often comes at a cost. Many people become so reliant on laxatives that they begin to overuse them, some without even realizing it. Overuse can damage your pancreas and the lining of your colon. Laxative abuse can even lead to dependence, which means the inability to have a bowel movement without them. Here’s a list of the negative side effects that come from overusing laxatives:

• Laxative dependency


• Organ damage


• Electrolyte imbalance


• Severe dehydration


• Increased risk of kidney stones


• Weak nails

Eat More Food That Is Rich in Fiber

If constipation is a common occurrence, reassess the foods you eat rather than reaching for the medicine cabinet. Laxatives only treat the symptoms of a larger issue. It’s very likely that your difficulty in the bathroom is due to a lack of fiber. In fact, fewer than 3% of Americans get enough fiber on a daily basis.^[5] Men should get 38 grams of fiber daily, while women need about 25 grams. If you’re eating the standard American diet, there’s a good chance that you’re in that 97% of people who fall short. If you could use more fiber, many of the best laxative foods are a great source.

A Better Approach

Even if you do follow a healthy eating plan, a weekend of indulgence or even a new medication can cause occasional constipation. To naturally and gently resolve occasional constipation without using laxatives, try Oxy-Powder®. This gentle colon cleanser is safe, effective, and doesn’t cause nausea or the sort of embarrassing emergencies that send you scrambling for the nearest toilet. Regularly cleaning your colon with a gentle, oxygen-based colon cleanser like Oxy-Powder can keep your bowel movements regular and satisfying.

What insight do you have about laxatives? Leave a comment below and share your ideas.

References (5)

1. Lee, E.Y., et al. “Does Hypokalemia Contribute to Acute Kidney Injury in Chronic Laxative Abuse?” Kidney Research and Clinical Practice 34.2 (2015): 109–112. PMC. Web. 3 July 2017.


2. “Psyllium.” MedlinePlus Drug Information. N.p., n.d. Web. 03 July 2017.


3. “Treatment for Constipation.” National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, 01 Nov. 2014. Web. 03 July 2017.


4. “Senna.” MedlinePlus Drug Information. N.p., n.d. Web. 03 July 2017.


5. Clemens, R., et al. “Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions with a Focus on Grain-Based Foods.” The Journal of Nutrition. 30 May 2012. Web. 03 July 2017

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Natural Solutions for Constipation During Pregnancy

Pregnancy is tough. You’re exhausted, bloated, nauseous, broken out, and your feet and ankles are so swollen that they look like a hot water bottle with toes. As if creating life wasn’t enough of a challenge, over half of pregnant women must also contend with a backed up bowel. Constipation is likely to strike during the first and third trimesters, and it can last for weeks if you’re not proactive.

A lot of strategies to support gut health are tricky, but fortunately for you, constipation during pregnancy doesn’t have to be one of them. But before we get to the fix, let’s first tackle why you can’t go in the first place.

Causes of Constipation During Pregnancy

Constipation affects women at a higher rate—about twice that of men. As many as 38% of women experience it during pregnancy.^[1] There are several possible causes of occasional constipation.

Shifts in Hormones

During the first trimester, the hormonal changes in your body produce noticeable effects. Higher levels of one particular hormone, progesterone, cause your involuntary muscles to relax. These smooth muscles envelop your digestive organs and push food through your system on schedule.^[2]

But the trouble begins when the muscles surrounding your intestines become a little too relaxed. Instead of pushing things along as they should, they let digested food sit. As progesterone increases, your levels of motilin decrease. Motilin is the hormone that tells your involuntary muscles to contract. Low levels increase the time that digested food spends languishing in your intestines.^[2]

Increased estrogen may be another influence on your experience in the bathroom. This hormone also slows contractions in the muscles of the gut.^[3]

Increased Water Needs

Water is essential to healthy fetal development. It not only helps your blood carry nutrients to both you and your baby, but it also helps remove waste products from the two of you, as well. Your blood volume increases by 50% over the course of pregnancy, so you have to steadily boost your water intake as your pregnancy progresses.^[4] But even though you’re drinking so much water that you need to urinate every half hour, you might still be dehydrated. How can you still be short on water?

Due to the growing need for water during pregnancy, your intestines may pull more water out of the digestive tract than they did before you were pregnant. This leaves you with stool that’s difficult to pass under normal circumstances, but even worse when your intestines are on vacation.^[5]

Baby Weight

During the later stages of pregnancy, your baby bump doesn’t just get in the way of the steering wheel. A growing baby can also put pressure on your colon, preventing it from doing its business. As your pregnancy progresses, your organs shift around to make room for your baby. Most of your vital organs compress upward toward the ribs, while your baby occupies the abdominal area. For some moms-to-be, this leads to third-trimester constipation.

Prenatal Vitamins

Ultimately, it could be that your prenatal vitamin regimen is leaving you in a bind. Most doctors prescribe a prenatal vitamin to ensure that both mom and baby are getting enough of the essential nutrients they need. It’s important to take these as directed so that your baby develops normally. Many expecting mothers also take an iron supplement to support their body’s increased need and production of blood. Unfortunately, many iron supplements can lead dysbiosis and slow intestinal emptying. If you’re not taking a gentle, plant-based option, it could be the cause of the blockage. Speak with your doctor about switching to Iron Fuzion™. It’s an all-natural, plant-based iron supplement that’s formulated with whole organic foods like curry leaves, echinacea, and thyme. Since plants naturally contain fiber, Iron Fuzion won’t leave you high and dry unlike mineral- and animal-based iron supplements.

Foods That Cause Constipation

You may be eating foods that can cause constipation. Fast food, refined sugar, and meat leave you backed up because these foods provide very little fiber. Some unexpected dietary causes of constipation include chocolate, unripe bananas, and caffeine. Evaluate your diet to see if you’re eating these culprits and replace them with whole, high-fiber options like berries or oatmeal.

Solutions for Constipation During Pregnancy

With precious cargo onboard, most doctors advise natural, nontoxic solutions to get things moving again. But that doesn’t mean spending more time on the toilet trying to move the immovable. Straining on the toilet can lead to hemorrhoids or even anal fissures. You don’t want to push, but you can make things a little easier on your colon by trying a few of the tips listed below.

Eat More Vegetables

Whole fruits, vegetables, nuts, beans, and seeds all contain fiber which helps bulk up your stool to make it easier to push through. Many foods have a natural laxative effect. Beans are an excellent option, but if your stomach is iffy with legumes, I recommend adding chia and flax seeds to your diet. They naturally absorb water, forming a gel-like layer around the seeds so that they can add some much-needed moisture to your stool.

Throw two or three tablespoons of chia or flax into your morning oatmeal. Use them to add a little more texture to your salads. You can even soak chia seeds overnight in juice. If you’re feeling adventurous, put three tablespoons of chia seeds in a shaker bottle with a few ounces of prune juice and fill the rest of the bottle with water. Leave it in the refrigerator overnight, and in the morning you’ll have a fiber-filled snack that’ll help you go. Just make sure to give it a good shake to separate the seeds.

Go for a Walk

While getting around requires some logistical planning for many women close to term, a little exercise can work wonders. Many doctors recommend low-impact exercise like swimming, going for a short walk, or light stretching. Even pacing around the house can help your bowels unload their cargo. Talk to your doctor about other ways to be more active.

Drink More Water

When trying to calculate your water needs, you’re going to need to do a little math. Divide your body weight in half and add 40 to calculate the number of ounces of water you need to drink when you are pregnant. So if you’re 150 pounds and pregnant, you need to drink about 115 ounces of water a day when you’re close to term.^[6] That’s just shy of a gallon, but don’t fret if that sounds like an overwhelming amount of water. There’s no need to flood your system with that much water if you just found out you’re pregnant. You have months to work up to that amount as your baby grows.

Moving Onward and Outward

These tips should help you propel things forward, but if you still find yourself unable to find relief in the privy, you can also try some of these laxative foods. Look to your diet and lifestyle first for solutions, especially during critical periods of your life like pregnancy. Always check with your doctor or midwife before making any significant changes to your diet or routine.

Do you have a helpful suggestion that I missed? Leave a comment below and share your thoughts with us!

References (6)

1. Verghese, T., Futaba, K., and Latthe, P. “Constipation During Pregnancy.” TOG Obsattrician and Gynaecologist Mar 2015.


2. Trottier, Magan, Aida Erebara, and Pina Bozzo. “Treating constipation during pregnancy.” Canadian Family Physician 58.8 (2012): 836–838. Web.


3. Oh, Ji-Eun., et al. “Estrogen Rather Than Progesterone Cause Constipation in Both Female and Male Mice.” The Korean Journal of Physiology & Pharmacology : Official Journal of the Korean Physiological Society and the Korean Society of Pharmacology 17.5 (2013): 423–426. PMC. Web. 13 July 2017.


4. Soma-Pillay, Priya., et al. “Physiological Changes in Pregnancy“. Cardiovascular Journal of Africa 27.2 (2016): 89–94. PMC. Web. 13 July 2017.


5. Arnaud, M.J. “Mild Dehydration: A risk for constipation?” Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S88-95.


6. “How to calculate how much water you should drink.” Let’s Talk Total Rewards. N.p., n.d. Web. 13 July 2017.

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The 22 Best Laxative Foods for Natural Constipation Relief

Constipation is a taboo subject for many people. If you’re too embarrassed to discuss it, know that you are far from alone. Constipation affects about 14% of adults in the United States and accounts for an astounding 3.2 million medical visits every year. It’s a common and widespread issue. Nobody wants to talk about it, but for the sake of our health, maybe it’s time we opened a dialogue.^[1]

Americans spend three-quarters of a billion dollars on laxatives every year, and it’s not helping.^[1] Pharmaceutical laxatives and stool softeners often make constipation worse. Laxative overuse can lead to dependency, making it difficult or impossible to have a bowel movement without using strong laxatives.^[2] Over-the-counter (OTC) laxatives also tend to produce some serious side effects including abdominal cramps, dehydration, dizziness, low blood pressure, electrolyte imbalance, and bloody stool.^[3, 4]

A better plan is to incorporate foods into your diet that have a natural laxative effect. While pharmaceutical laxatives tend to result in explosive emergencies, these foods produce a mild laxative effect. They won’t send you sprinting for the restroom, but if you incorporate a few of them into your daily diet, they should keep things moving so regularly that laxatives become completely unnecessary. Even better, these foods don’t come with the unpleasant side effects that make constipation more miserable than it needs to be.

22 Natural Laxative Foods

High-fiber foods, like fruits, vegetables, and beans, support gut health and promote regularity. In addition to a high-fiber diet, look for foods that can stimulate the digestive system, encourage enzyme activity, or assist in detoxification. When possible, consume foods that are organic, pesticide-free, seasonal, and fresh. Avoid big-box grocery retailers and look to your local farmer’s market or organic produce store for the healthiest raw fruits and vegetables.^[5]

Each of the following 15 foods produces a natural laxative effect without the unwanted side effects of OTC laxatives. These foods can help relieve common symptoms of constipation, as well as many other gastrointestinal issues. Before you start taking laxatives or stool softeners, try incorporating more of these laxative foods into your diet. You will be surprised at how well they work. Here is a list of 22 of the best laxative foods and drinks.

1. Prunes and Plums

We might as well start off with the fruit that’s most famous for its laxative properties. Recognized as “nature’s laxative,” prunes and plums are naturally rich in antioxidants, vitamin A, potassium, and iron. They are especially high in dietary fiber, which is what gives them their relieving properties. Prunes also promote the health of beneficial bacteria in the gut, making them a great addition to any colon-cleansing diet.^[6] Prunes are one of the best laxative foods for babies, but remember that you shouldn’t give solid food to infants under four months old.^[7, 8]

You can also try prune juice, but be sure to read the ingredients label and get one that’s made only from prunes and water. Avoid anything with added sugar.

2. Bananas

Bananas are high in pectin, a soluble fiber that normalizes bowel function. This makes them a natural bulk-producing laxative, and a great way to promote easy digestion. Since bananas have a high potassium content, eating a banana a day will help restore valuable electrolytes to your intestinal tract. Bananas also contain a natural compound called fructooligosaccharide, which can help beneficial bacteria proliferate in your large intestine.

Be sure the bananas you pick are fully ripe. Unripe bananas contain heavy starches and can cause constipation.

3. Apples

An apple has as much dietary fiber as a bowl of bran, and it tastes a lot better. The high pectin content stimulates the bowels and provides bulk for breezier bowel movements. If you’re looking for laxative foods for children and toddlers, apples are a good choice. While your little ones might shy away from prunes, a sweet, tasty apple is usually an easy sell.^[9]

4. Apple Cider Vinegar

Speaking of apples, don’t forget apple cider vinegar (ACV). ACV contains acetic acid, which helps food break down more efficiently in your stomach. I recommend only raw organic apple cider vinegar as it still has the “mother of vinegar,” the living nutrients and bacteria that provide the bulk of ACV’s health-promoting properties.^[10]

5. Berries

High in antioxidants, berries rank among my favorite foods. They also help relieve constipation with their high dietary fiber content. I recommend consuming the following berries during any colon cleanse and on a daily basis afterwards—blueberries, strawberries, bilberries, cranberries, blackberries, goji berries, and acai berries. If you opt for berry juice, make sure that it contains only natural ingredients and no added sugar.^[11]

6. Aloe Vera

Aloe vera is one of the oldest and most popular medicinal plants known to man. The bulk of the aloe vera leaf is filled with a gel that contains beneficial vitamins, minerals, amino acids, phytonutrients, and enzymes.

Avoid “whole leaf” or “outer leaf” aloe products—these contain aloe latex, a bitter yellow liquid derived from the skin of the aloe leaf. Aloe latex is a very harsh laxative, and can cause cramping. What you want is inner leaf aloe, a much more mild laxative. Inner leaf aloe juice or high-quality supplements are readily available.^[12]

7. Ginger

Ginger is one of the best laxative spices and has been an important ingredient in traditional Chinese, Japanese, and Indian medicine (and cuisine) for hundreds of years. The piquant root is known for effectively relieving gastrointestinal distress, which is why many commercial laxatives contain ginger extracts. Dried ginger is also an ingredient in many laxative teas. Ginger works by relaxing the intestinal tract, allowing elimination to proceed smoothly.^[13]

8. Turmeric

Like ginger, turmeric has a long history of culinary and medicinal use in many Eastern cultures. It gets both its rich golden color and its healing properties from a natural phytochemical compound called curcumin. Clinical trials have found that curcumin can have a tremendously positive effect on many gastrointestinal issues, including irritable bowel syndrome and constipation.^[14]

9. Bitter Melon

Bitter melon, also known as goya, bitter gourd, and balsam-pear, is a vegetable grown in tropical regions around the world and appreciated for its health-boosting properties. It is less known in the United States, but if you can find it, I recommend giving it a try. Loaded with beneficial phytochemicals and nutrients, constipation relief is just one of bitter melon’s many uses. The vegetable is also used for eczema, weight loss, kidney stones, liver issues, and dozens of other applications.^[15]

10. Leafy Green Vegetables

When you are ready to detox your body, fill your refrigerator with kale, spinach, dandelion greens, alfalfa, chard, mustard greens, arugula, or other dark leafy greens. Why? They act as natural laxatives and are high in dietary fiber, calcium, folic acid, magnesium, and vitamins A, C, and K. These essential nutrients aid your digestion and overall health.^[16]

11. Tomatoes

Tomatoes are great laxative foods, rich in fiber and vitamins A, C, and K. Additionally, they are very high in lycopene, an antioxidant that helps protect you from developing colon cancer and prostate cancer. If possible, I recommend buying locally-grown, organic tomatoes.^[17]

12. Avocados

Avocados are packed with beneficial nutrients such as dietary fiber, potassium, vitamin K, and folate. If you eat one avocado a day, it will provide you with approximately 30% of your daily fiber needs. Furthermore, avocados contain an antioxidant called lutein along with vitamin E, magnesium, and healthy monounsaturated fats. Avocado also improves the absorption of nutrients from other foods.^[18]

13. Coconut Oil

In animal studies, researchers have discovered that coconut oil may help protect the colon and digestive tract from damage, keeping your primary route of elimination clear and in good health. Look for raw, organic extra virgin coconut oil. This assures that it’s unrefined and contains no harsh chemicals or genetically modified additives.^[19]

14. Legumes

Legumes like beans and peas are one of the very best laxative foods. They aid digestion, are high in fiber, and are low in both fat and cholesterol.^[2]

15. Raw Seeds and Nuts

Incorporate more raw seeds and nuts into your diet. Not only are they delicious, seeds and nuts are rich in fiber, vitamin E, protein, zinc and other essential nutrients. Flaxseed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, cedar nuts, and sunflower seeds are all great choices.^[2, 20]

16. Carrots

High in pectin, they add bulk to stool and can stimulate bowel contractions.^[2] If you’re eating carrots to help relieve constipation, eat them raw. Raw carrots are more effective at relieving constipation than cooked.

17. Broccoli

Extremely high in antioxidants and fiber, broccoli can help stimulate detoxification enzymes in the digestive tract. Broccoli sprouts are more effective than the fully-grown vegetable, containing a higher concentration of beneficial nutrients.^[7, 21]

18. Cauliflower

Eating cauliflower will increase the amount of glucosinolate in your system, which supports the production of enzymes in the liver. These liver enzymes help flush carcinogens and other toxins from your body.^[21] There are many excellent cauliflower recipes to help you add this great-tasting veggie to your diet.

19. Cabbage

Much like other cruciferous vegetables such as broccoli and cauliflower, eating cabbage helps flush out toxins and soften stool for easier bowel movements.^[21] To maximize the potential of cabbage, consume it as kimchi or sauerkraut for the probiotic benefits. Speaking of probiotics…

20. Probiotic Foods

Every normal, healthy human gut is home to around 100 trillion beneficial microorganisms. Together, these organisms are called your microbiota, and they are critical to your gastrointestinal system and overall health. Fermented foods help stock your system with these beneficial bacteria. Consuming plenty of probiotic foodskeeps your microbiota healthy, aids digestion, and eases constipation. Kimchi, kombucha, and sauerkraut are all excellent examples of probiotic foods.^[22, 23]

21. Watermelon

Watermelon isn’t just a classic summertime treat; it’s a great healing food as well. The large fruit contains high levels of dietary fiber, antioxidants, and vitamins A, C, and B6. Chinese traditional medicine prescribes watermelon as a mild laxative. Watermelon is also, of course, a great source of water—92% by volume.^[24, 25]As for why that’s important, read on.

22. Water

Last, but most definitely not least, don’t forget to hydrate! Drinking plenty of purified water is one of the best natural ways to relieve constipation. Water is vital to all bodily functions and makes up 60-80% of your body weight. It helps moisten the intestines, regulating bowel flow. Imagine going down a waterslide, then imagine trying to go down that same slide dry, and you’ll see how important water is for easy bowel movements.

Drink half your body weight in ounces every day. In other words, if you weigh 180 lbs, you need at least 90 oz of water daily. Be sure to add more if you’re doing anything that makes you sweat.^[26] Healthy liquids, like detox water and coconut water count toward this total, but skip soft drinks, energy drinks, alcoholic beverages, caffeinated beverages, and fruit juice with added sugar—those all dehydrate you.

Foods That Cause Constipation

Now that we’ve gone through such trouble to incorporate all these laxative food into your diet let’s not undo our hard work. There are some foods that cause constipation. If you are prone to irregularity, avoid ice cream, cheese, meat, and processed foods.^[27] Caffeine can also trigger constipation in people with irritable bowel syndrome. Those with IBS should avoid caffeinated products like coffee, tea, soda, and chocolate.^[28]

A Word of Caution on Laxatives for Weight Loss

Many people ask me about the best laxative foods for weight loss. I would like to remind you that pharmaceutical laxatives, should never be taken for weight loss. They simply don’t work that way, and trying to do so can cause serious issues. Abusing laxatives this way is a type of bulimia.^[29, 30]

Supplements for Gentle Colon Cleansing

A healthy diet is the safest, easiest, most sustainable way to prevent constipation and support overall health. However, in extreme cases, supplementation can help.

If you still find yourself constipated, then it’s likely the sign of something else. I recommend a full colon cleanse to improve digestion, support colon health, and relieve occasional constipation. Oxy-Powder® is Global Healing Center’s scientifically formulated, all-natural colon cleansing supplement. It uses the power of oxygen to cleanse and detoxify your entire digestive tract.

How do you avoid occasional constipation? Leave a comment below and share your experiences with us.

References (30)

1. Corliss, Julie. “Probiotics May Ease Constipation.” Harvard Health Blog. Harvard Medical School, 09 Mar. 2015. Web. 26 June 2017.


2. “What You Need to Know: Constipation.” University of New Hampshire Health Services. University of New Hampshire, Nov. 2010. Web. 26 June 2017.


3. Heller, Jacob, et al. “Laxative Overdose.” MedlinePlus Medical Encyclopedia. U.S. National Library of Medicine, 5 June 2017. Web. 26 June 2017.


4. “Use Certain Laxatives with Caution.” U.S. Food and Drug Administration. U.S. Department of Health and Human Services, 19 Feb. 2016. Web. 26 June 2017.


5. Ehrlich, Steven D. “Constipation.” University of Maryland Medical Center. University of Maryland, 19 Dec. 2015. Web. 26 June 2017.


6. Futrell, Angel. “Nutrition Research Supports the Benefits of Dried Plums.” Texas A&M College of Agriculture Life Sciences. Texas A&M University, 03 June 2015. Web. 26 June 2017.


7. Murray, Michael T., Joseph E. Pizzorno, and Lara Pizzorno. “The Encyclopedia of Healing Foods.” New York: Time Warner International, 2006. Print.


8. Sabater-Molina, M., et al. “Dietary Fructooligosaccharides and Potential Benefits on Health.” Journal of Physiology and Biochemistry 65.3 (2009): 315-28. Web. 26 June 2017.


9. “Health Benefits of Apples.” Office of Child Development. University of Pittsburgh, n.d. Web. 26 June 2017.


10. “Apple Cider Vinegar.” Go Ask Alice! Colombia University, n.d. Web. 26 June 2017.


11. Hinkle, Angela. “The Benefits of Berries.” University of Florida Solutions for Your Life. University of Florida, 27 Mar. 2012. Web. 26 June 2017.


12. Ehrlich, Steven D. “Aloe.” University of Maryland Medical Center. University of Maryland, 24 Mar. 2015. Web. 26 June 2017.


13. “Ginger: Boundless Culinary and Medicinal Applications.” Bastyr University Health Tips. Bastyr University, 10 Aug. 2009. Web. 26 June 2017.


14. Gupta, Subash C., Sridevi Patchva, and Bharat B. Aggarwal. “


15. Ramalingum, Nelvana, and M. Fawzi Mahomoodally. “The Therapeutic Potential of Medicinal Foods.” Advances in Pharmacological Sciences 2014 (2014): 354264. PMC. Web. 26 June 2017.


16. Adams, Ingrid. “The Health Benefits of Dark Green Leafy Vegetables.” Universityh of Kentucky College of Agriculture. University of Kentucky, 2013. Web. 26 June 2017.


17. Kralj, Richard. “Health Benefits of Tomatoes.” Nutrition, Diet, and Health. Penn State College of Agricultural Sciences, 13 Apr. 2017. Web. 26 June 2017.


18. Palmer, Jessica. “Avocados Are Packed with Nutrients for Your Health.” Healthy UNH. University of New Hampshire, 15 Dec. 2014. Web. 26 June 2017.


19. “Coconut Oil and Health.” WSU Extension. Washington State University, n.d. Web. 26 June 2017.


20. Gall, Alevtina. “Ethiopian Traditional and Herbal Medications and Their Interactions with Conventional Drugs.” EthnoMED. University of Washington, 3 Nov. 2009. Web. 26 June 2017.


21. Higdon, Jane, et al. “Cruciferous Vegetables.” Linus Pauling Institute. Oregon State University, Apr. 2017. Web. 26 June 2017.


22. “Health Benefits of Taking Probiotics.” Harvard Health. Harvard Medical School, 1 Dec. 2015. Web. 26 June 2017.


23. Corliss, Julie. “Probiotics May Ease Constipation.” Harvard Health Blog. Harvard Medical School, 21 Aug. 2014. Web. 26 June 2017.


24. “Nutrition.” Watermelon.org. National Watermelon Board, n.d. Web. 26 June 2017.


25. Bentley, Sarah. “Chinese Medicine Nutrition: Benefits of Watermelon.” AOMA Blog. AOMA Graduate School of Integrative Medicine, 5 Aug. 2013. Web. 26 June 2017.


26. “Constipation.” University Health Services. University of California, Berkeley, Feb. 2009. Web. 26 June 2017.


27. “Constipation.” Stanford Medicine. Stanford School of Medicine, n.d. Web. 26 June 2017.


28. “5 Foods to Avoid If Your Have IBS.” Johns Hopkins Medicine. The Johns Hopkins University, n.d. Web. 26 June 2017.


29. Mitchell, J. E., L. I. Boutacoff, D. Hatsukami, R. L. Pyle, and E. D. Eckert. “Laxative Abuse as a Variant of Bulimia.” The Journal of Nervous and Mental Disease. U.S. National Library of Medicine, Mar. 1986. Web. 26 June 2017.


30. “Laxative Abuse: Some Basic Facts.” NEDA. National Eating Disorders Association, n.d. Web. 26 June 2017.

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13 Common Foods That Can Cause Constipation

Most health authorities define constipation as having fewer than three bowel movements in a week. In my experience as a health care professional, I believe this to be a gross underestimate and a telling indication of just how unhealthy the average American diet has become. You should have a minimum of two bowel movements every day. A healthy bowel movement should be soft, smooth, and easy to pass. If you have fewer than two per day, or if you find yourself straining, then you are likely constipated.

Foods That Cause Constipation

While many things can cause constipation, a poor diet is by far the most common.^[1] The typical American diet is not only deficient in fiber, but it’s also loaded with constipation-causing foods. A diet that is low in fiber and high in meat, dairy, refined sugar, and processed foods can affect regularity. With that in mind, update your meal plan and cut out some of these constipation-causing foods.

1. Dairy

Sorry, Wisconsin, but too much dairy can cause constipation. On their own, milk, frozen yogurt, ice cream, sour cream, cheese, and other dairy foods do not provide fiber. Dairy also contains lactose, a type of sugar that many people have difficulty digesting, leading to abdominal bloating and gas.^[2, 3]

Yogurt is a special case. Some yogurts are fortified with added fiber, but I’d avoid most commercial yogurts as they tend to be startlingly high in refined sugar. As a rule of thumb, if you see it on a TV commercial and it has a celebrity spokesperson, assume that there are better options. Unsweetened yogurts made with traditional methods are a good source of probiotics and a healthier choice.

2. Prepackaged and Heavily Processed Foods

Whether you call them TV dinners, frozen dinners, ready meals, or microwave meals—prepackaged foods are terrible for your colon. They are typically low in fiber and high in fat and salt. Excess salt traps water in your cells, which means your colon doesn’t have access to the fluids it needs to pass waste smoothly.^[4]

3. Gluten

About 1.8 million Americans have celiac disease, an autoimmune disorder that damages the small intestine when it encounters gluten. Another 18 million have a gluten sensitivity. If you have one of these conditions, any food made with wheat, rye, or barley can cause bloating, abdominal pain, and constipation.^[5]

4. Alcohol

A night of drinking may result in diarrhea for some, but in the long-term, alcohol dehydrates the body, leaving your feces dry, hard, and difficult to pass. Alcohol consumption can also trigger other constipation-causing conditions like irritable bowel syndrome (IBS).^[6] Alcohol abuse can lead to pancreatitis, a condition in which the pancreas becomes swollen and tender. Pancreatitis can cause abdominal pain, bloating, and constipation.^[7] If this wasn’t enough, alcohol also wreaks havoc with your intestinal microbiota, further compromising your gastrointestinal system.

5. Fried Foods

Fried foods are very high in saturated fat and rather scant on dietary fiber. A 2015 review found that a diet heavy in saturated fats is associated with significantly higher rates of constipation. Greasy foods are also more difficult to digest and move sluggishly through your digestive tract.^[8]

6. Meat

Meat is devastating to colon health. Meat-eaters are up to 50% more likely to develop colon cancer than vegetarians, and the risk is even greater when you eat nitrate-laden processed meats like sausage and lunchmeat. Fatty red meat significantly slows down your digestive process and causes constipation.^[9]

7. Caffeine

Caffeine is a stimulant, which means it can causes diarrhea. However, it’s also a desiccant, which means it dehydrates your body. Caffeine causes your kidneys to flush water from you circulation. When you run a water deficit in your body to maintain normal blood volume, your colon absorbs the water it needs from digesting food. This leaves you with harder stool that is difficult to pass.^[10]

8. Refined Sugar

There are a lot of good reasons to avoid refined sugar. Sugar is a major contributor to obesity, diabetes, and heart disease. The average American consumes 22 teaspoons of sugar every day, which equals about 350 (empty) calories.^[11] Sugary beverages like soft drinks and energy drinks are by far the biggest source of sugar in the American diet, accounting for more than a third of the added sugar consumed nationally.^[12]

Since sugar is closely tied to devastating conditions like heart disease and diabetes, it should come as no surprise that sugar affects colon health as well. A diet high in sugar contributes to inflammatory bowel diseases like Crohn’s and IBS.^[13] Sugar also increases your risk of developing colon and rectal cancer.^[14]

9. Chocolate

Sorry, chocolate lovers. While there are many health benefits associated with dark chocolate, avoid it if you seek constipation relief. In particular, milk chocolate is high in sugar and fat, and the associated complications that come with those. The dark variety has less sugar, but should still be avoided in times of constipation. Chocolate also frequently contains caffeine, worsening the issue.

10. Fast Food

A 2016 study found that eating fast food leads to a spike in gastrointestinal disorders. Like fried foods, fast food is big on saturated fats and short on fiber. Skip the hamburgers, cheeseburgers, and french fries. If you want good food fast, carry some raw fruit or nuts with you. Fruit and nuts are high in fiber, and you don’t even have to wait in line at the drive-through.^[15]

11. Unripe Bananas

This may be a surprising entry because bananas are one of the best laxative foods. Ripe bananas produce pectin, a type of dietary fiber, which helps keep you regular. Unripe, green bananas, however, have not yet started producing this nutrient. Unripe bananas are difficult to digest and can cause constipation, particularly in children.^[16]

12. Calcium and Iron Supplements

Certain vitamins and minerals, even essential nutrients like iron and calcium, can cause constipation when used unwisely. Your body definitely needs calcium and iron, but too much from the wrong sources can cause constipation, upset stomach, and other side effects. Avoid calcium-carbonate antacids. Only take iron supplements if you have a diagnosed iron deficiency, and do your research to find the safest option as not all iron supplements are equal.^[17, 18]

13. Medication

While not technically food, we should talk about medications. Antidepressants, for example, are notorious for their noxious side effects, so it should come as no surprise that certain types can leave you feeling backed up. Grappling with constipation is the last thing you need if you’re already struggling.^[19]

How to Prevent Occasional Constipation

Your first inclination when dealing with occasional constipation may be to reach for some over-the-counter stimulant laxatives, but I strongly caution against this. Laxative overuse can lead to dependency, making your intestines entirely reliant on medications for a bowel movement.^[20] Fortunately, other than avoiding the foods that cause constipation, there are a few other things you can do to prevent it from ever becoming an issue in the first place.

Eat More High Fiber Foods

Increasing your intake of high fiber foods greatly reduces your chances of developing constipation and other colon-related issues. There are two kinds of fiber—soluble and insoluble. Soluble fiber dissolves easily in water and takes on a soft, gel-like consistency in your gut. Insoluble fiber passes through the intestines almost unchanged. The bulk and texture of fiber encourages soft, healthy stools that are easy to pass. You can find both soluble and insoluble fiber in fruits, vegetables, beans, nuts, seeds, and whole grains.

Drink More (of the Right) Fluids

While milk, coffee, black tea, soft drinks, and alcohol all provoke constipation, drinking plenty of the right kind of fluids will hydrate your body and get things moving a little more easily. Excellent options include herbal tea, natural fruit juices with no added sugar, detox waters, and, most importantly of all, purified water. It’s crucial to drink plenty of clean, clear water. You should consume at least half your weight in ounces every day. In other words, if you weigh 160 pounds, then you should drink a minimum of 80 ounces every day.

Manage Stress Effectively

Stress isn’t just all in your head—it affects your body, too. Stress is a part of life; there’s no changing that. You can, however, learn to deal with stress constructively. There are many methods to do this, more than I can discuss in a single article, and different methods work better for different folks.

I recommend meditation. Meditation is a powerful, free therapy that helps relieve stress, soothe emotions, tune out distractions, and encourage clear, positive thinking.

Exercise Regularly

Constipated? Shake it loose. A sedentary lifestyle can contribute to constipation.^[21] And, no, walking from your car to your couch doesn’t count as exercise. Try to get at least 45 minutes of semi-intensive aerobic exercise at least three times a week. The more you move, the more you inspire your bowels to move.

Take Probiotics

Somewhere around 100 trillion microorganisms live in your gut right now, but that’s nothing to fret over. These beneficial microorganisms are all part of a healthy, normal gastrointestinal system and are essential to your body’s function and overall health. Probiotics are the good guys you eat every day in foods like raw vegetables, fruit, and fermented foods. Consuming probiotic foods like kimchi, kombucha, tempeh, and sauerkraut can keep your gut microbiota healthy, aid digestion, and promote normal bowel movements.^[22, 23]

Do a Colon Cleanse

Every day, your body encounters millions of harmful compounds from pollution, pesticides, vehicle emissions, PCBEs, cigarette smoke, VOCs, chemicals, prescription drugs, harmful organisms, toxic metals, and countless other hazardous substances. You can take steps to reduce your exposure to toxins in your life, but you can never eliminate them entirely. Over time, these agents accumulate to hazardous levels and cause more serious health concerns.

If you’ve altered your diet and still experience occasional constipation, try an oxygen-based intestinal cleanser like Oxy-Powder®. It will gently cleanse and detoxify your entire digestive tract to relieve bloating, gas, and occasional constipation.

Are there certain foods that make you constipated? How have you dealt with it? Leave a comment below and share your thoughts with us.

References (23)

1. Ehrlich, Steven. “Constipation.” University of Maryland Medical Center. University of Maryland, 19 Dec. 2015. Web. 30 June 2017


2. Crowley, Elesa T., et al. “Does Milk Cause Constipation? A Crossover Dietary Trial.” Nutrients 5.1 (2013): 253–266. PMC. Web. 30June 2017.


3. “Lactose Intolerance.” National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, June 2014. Web. 30 June 2017.


4. Lodish, H., Berk, A., Zipursky, S.L., et al. “Molecular Cell Biology. 4th edition. New York: W. H. Freeman; 2000. Section 15.8, Osmosis, Water Channels, and the Regulation of Cell Volume.


5. Olson, Beth. “Five Things Everyone Should Know about Gluten.” College of Agricultural & Life Science. University of Wisconsin, Summer 2014. Web. 30 June 2017.


6. Swanson, Garth R., et al. “Pattern of Alcohol Consumption and Its Effect on Gastrointestinal Symptoms in Inflammatory Bowel Disease.” Alcohol (Fayetteville, N.Y.) 44.3 (2010): 223–228. PMC. Web. 30 June 2017.


7. “Pancreatitis – Acute.” Cedars-Sinai. Cedars-Sinai, n.d. Web. 30 June 2017.


8. Taba Vakili, Sahar Taba, et al. “Association of High Dietary Saturated Fat Intake and Uncontrolled Diabetes with Constipation: Evidence from the National Health and Nutrition Examination Survey (NHANES).” Neurogastroenterology and motility : the official journal of the European Gastrointestinal Motility Society 27.10 (2015): 1389–1397. PMC. Web. 30 June 2017.


9. Santarelli, Raphaëlle L., Fabrice Pierre, and Denis E. Corpet. “Processed Meat and Colorectal Cancer: A Review of Epidemiologic and Experimental Evidence.” Nutrition and Cancer 60.2 (2008): 131–144. PMC. Web. 30 June 2017.


10. “Dehydration.” MedlinePlus. U.S. National Library of Medicine, 11 May 2017. Web. 30 June 2017.


11. “Added Sugar in the Diet.” T.H Chan School of Public Health. Harvard University, n.d. Web. 30 June 2017.


12. Corliss, Julie. “Eating Too Much Added Sugar Increases the Risk of Dying with Heart Disease.” Harvard Health Blog. Harvard Medical School, 6 Feb. 2014. Web. 30 June 2017.


13. Knight-Sepulveda, Karina, et al. “Diet and Inflammatory Bowel Disease.” Gastroenterology & Hepatology 11.8 (2015): 511–520.


14. La Vecchia, C., et al. “Refined‐sugar Intake and the Risk of Colorectal Cancer in Humans.” International Journal of Cancer 55.3 (1993): 386-89. Web. 30 June 2017.


15. Shau, J.P., et al. “Fast Foods–are They a Risk Factor for Functional Gastrointestinal Disorders?” Asia Pac J Clin Nutr 25.2 (2016): 393-401. Web. 30 June 2017.


16. Nimrouzi, Majid, and Mohammad M. Zarshenas. “Functional Constipation in Children: Non-pharmacological Approach.” Journal of Integrative Medicine 13.2 (2015): 69-71. Web. 11 July 2017.


17. Ehrlich, Steven D. “Calcium.” University of Maryland Medical Center. University of Maryland, 26 June 2014. Web. 30 June 2017.


18. Martin, Laura J. “Taking Iron Supplements.” MedlinePlus. U.S. National Library of Medicine, 3 May 2015. Web. 30 June 2017.


19. Remick, Ronald A. “Anticholinergic Side Effects of Tricyclic Antidepressants and Their Management.” Progress in Neuro-Psychopharmacology and Biological Psychiatry 12.2-3 (1988): 225-31. Web. 30 June 2017.


20. “What You Need to Know: Constipation.” University of New Hampshire Health Services. University of New Hampshire, Nov. 2010. Web. 26 June 2017.


21. Sandler, R.S., M.C. Jordan, and B.J. Shelton. “Demographic and Dietary Determinants of Constipation in the US Population.” American Journal of Public Health 80.2 (1990): 185–189. Print.


22. “Health Benefits of Taking Probiotics.” Harvard Health. Harvard Medical School, 1 Dec. 2015. Web. 30 June 2017.


23. Corliss, Julie. “Probiotics May Ease Constipation.” Harvard Health Blog. Harvard Medical School, 21 Aug. 2014. Web. 30 June 2017.

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Are Constipation and Back Pain Related?

A member of our customer service team recently received feedback from a customer who had been experiencing such severe constipation that it was transitioning into lower back pain. This isn’t the first time I’ve heard a report like this. Soreness and lower back pain can definitely be related to constipation and not only severe constipation, even minor cases of constipation can lead to back pain.

Can Constipation Cause Back Pain?

Constipation occurs from obstructions in your system or from slow transit time through the colon. When back pain is a factor, obstructive constipation is usually to blame. Obstructive constipation is fairly self-descriptive; defecation is painful or halted due to a blockage. Although defecation stops, the traffic in the intestines does not. Just like a real life traffic jam, it gets worse before it gets better. When blockage becomes significantly backed up, pressure on the lower back can increase, and pain can result. Since the body will continue to produce waste, the pain can increase if the impaction is not eliminated.

Sometimes attempting to alleviate the problem can be a catch 22. By straining and trying to force your body to do something it’s already having a problem with, you can create more pressure and cause additional pain.

Can Back Pain Cause Constipation?

If you’ve ever experienced a pulled back muscle or chronic back pain, you know it can be extremely debilitating. Your back is central to your core, most of your movement originates in that area. When its very existence is constantly hampered by sharp pain, every movement hurts and most movements are slow and avoided. The pain can even prevent you from making it out of bed. If it takes 20 minutes to make it up the stairs, isn’t it probable that straining during bowel movements could also be a source of misery?

It’s also not uncommon to see constipation in folks who have sustained back injuries from strenuous activities or lifting. In some cases, it’s simple- the lower back muscles spasm and interfere with the autonomic nerves responsible for the intestinal action that cause bowel movements.

A Secondary Influence

The cause and effect in other back pain / constipation combinations may be scenarios that have absorbed other contributing factors- medications. Chronic lower back pain is a common clinical problem, one of the most common in the nation. Meaning that a lot of people who go to the clinic are going because their back hurts. Medications in the form of pain relief drugs, prescription and not, and even antidepressants are commonly used to treat back pain.^[1] Many medications, especially opioids (painkillers), can cause constipation.^[2]

7 Things You Can Do

Eliminating the unpleasant experience of back pain and constipation is a journey of many routes. Many people can find relief by adopting simple lifestyle adjustments.

1. Develop a water addiction. Dehydration can exacerbate constipation.


2. Consume extra fiber and enzymes from fresh fruits and vegetables.


3. Get up and move. Sedentary habits make things settle; motion keeps things moving.


4. Get a chiropractic adjustment.


5. Try colon irrigation, acupuncture, or massage therapy.


6. Avoid using laxatives for occasional constipation. Instead, use a gentle, oxygen-based colon cleanser, such as Oxy-Powder®, or perform a full colon cleanse with the Body Cleanse Starter Kit.


7. Consider a full body cleanse. A system clogged with junk and toxins is not going to operate at peak efficiency, and chronic constipation is one possible result. Any comprehensive body cleanse should include a solid body cleansing diet.

References (2)

1. Egbunike IG, Chaffee BJ. Antidepressants in the management of chronic pain syndromes. Pharmacotherapy. 1990;10(4):262-70. Review.


2. Ohtori S, Inoue G, Orita S, Eguchi Y, Ochiai N, Kishida S, Takaso M, Aoki Y, Kuniyoshi K, Nakamura J, Ishikawa T, Arai G, Miyagi M, Kamoda H, Suzuki M, Toyone T, Takahashi K. Transdermal fentanyl for chronic low back pain. Yonsei Med J. 2012 Jul 1;53(4):788-93. doi: 10.3349/ymj.2012.53.4.788.

How Do Laxatives Work for Constipation?

Laxatives are usually the first thing people think about when contemplating a remedy for constipation relief. Laxatives, however, only address the symptoms and not the underlying factors that bring about constipation.

Most people associate the term “laxative” with “a pill that makes you go” without giving much thought to exactly how it makes your body do something it seems to be so stubbornly fighting against. There are different types of laxatives and they all work differently. Laxatives usually fall into three categories: osmotic laxatives, stimulant laxatives, and bulk-forming laxatives.

What are Osmotic Laxatives?

Osmotic Laxatives pull fluid into the intestines in a process that may take days. This increases the fluid content of the stool, (hopefully) helping the blockage to pass… by turning it into diarrhea. As you may imagine, osmotic laxatives can cause dehydration, electrolyte depletion, and even cramping and bloating due to gas buildup.

What are Stimulant Laxatives?

Stimulant laxatives are made with harsh, possibly toxic chemicals or herbs that cause the intestinal muscles to spasm and contract. Stimulant laxatives are mildly redeeming in that they work quickly, usually a few hours, but can cause the same diarrhea, dehydration, and gas-related pain as osmotic laxatives. When overused, stimulant laxatives can cause long-term damage to sensitive intestinal linings. Also, because the intestines can quickly grow dependent on stimulant laxatives to even have a bowel movement, dependency is possible. A problem known as “lazy bowel syndrome,” can result from long term use. This is a problem you don’t want, it’s chronic constipation due to loss of bowel muscle tone and strength.

What are Bulk-Forming Laxatives?

Bulk-forming laxatives use absorbent materials (usually dead fiber) to increase overall stool mass. As stool increases in size, the bowels force out the mass. Fiber and increased stool mass are both good things, but bulk-forming laxatives have the potential to further clog the bowels. Psyllium, used in most over-the-counter fiber laxatives, is a common herbal ingredient in OTC bulk laxatives. Reports of allergic reactions to psyllium have occurred. Long-term use of products containing psyllium may affect absorption of essential vitamins and minerals.

What’s the Best Alternative?

For dealing with constipation, I recommend oxygen based colon cleansers that use monatomic oxygen (O1) to safely and effectively clean and liquefy compaction from the small and large intestines. These can be used on a regular basis without harmful side effects. Oxy-Powder® is the most effective oxygen based colon cleanser available.

After you’ve taken care of your constipation, take inventory of your life and habits and try to weed out the cause. If changes in your diet are necessary, take a look at my body cleansing diet, designed to not only provide a plan for healthy eating, it’s meant to help cleanse your body.

Are Laxatives Safe?

Our customer service department regularly gets feedback from customers who question the safety of laxatives. These folks are right to be concerned. Although constipation is a problem that needs remedy, and laxatives are often thought of as that remedy, this is a topic that really deserves a second look. There’s been discussions and research that suggest herbal laxatives aren’t without risk.

Why Use Laxatives?

Laxatives are supposed to be used for the relief of occasional constipation. Constipation is a gastrointestinal disorder that results in difficult or fewer bowel movements. It’s common in Western countries in everyone, children to the elderly. Constipation results from different factors. Low fiber or fluid intake are common causes, as is a lack of physical activity. If you check the ultra-long list of potential side effects that accompany most medications, you’ll find constipation listed on almost all. Bulk-forming laxatives, which have a function describing name, and osmotic laxatives, which draw fluid into the intestines, are usually recommended first. When ineffective, stimulant laxatives, which contain harsh herbs or chemicals, are a backup plan if the former don’t prove effective. However, long-term use of laxatives may be associated with harmful side effects, even added constipation. ^[1] [2]

When Should Laxatives Not Be Used?

Problems can occur and are especially likely when laxative use turns into laxative abuse. Laxatives are not recognized as an effective way to lose weight, yet some people misuse them with that intent. It’s an ineffective measure- only water weight is lost, absolutely no fat is lost whatsoever, and it can also be dangerous. Just this month an article in the Journal of the International Society of Sports Nutrition Methods examined weight loss methods used by combat sport participants. Among those mentioned as dangerous were laxatives. ^[3]

How Harmful are Laxatives?

The good news is that according to the University of Pittsburgh Medical Center, there is no evidence that use of stimulant laxatives leads to colorectal cancer. The bad news is that stimulant laxatives can cause structural damage to surface epithelial cells that line the rectum but there is no evidence that use causes structural or functional damage of intestinal nerves or smooth muscle. ^[4] When constipation is the result of medications, laxatives may produce side effects and drug interactions with those medications.

An eight year long Italian study to evaluate adverse reactions to herbal laxatives showed that 80% of the cases of adverse effects were by women and gastrointestinal or gallbladder related. Of those, 50% of the cases were serious enough to require hospitalization. The herbal remedies cited to cause problems contained licorice, dandelion, and other plants. The causes were thought due to long-term use, allergic reactions, and interaction with other medications. Researchers noted that while the incidence of adverse reaction was low, the seriousness of the reactions that did happen were serious enough to warrant caution and eliminate any notion of guaranteed safety. ^[5]

Other Methods for Relief

Other options to deal with constipation include acupuncture and surgery. Increased physical activity, fluid intake, and dietary fiber might also be effective recommendations but if chronic conditions or illnesses are the reason for decreased physical activity or dehydration, addressing those sources at the root is necessary. Awareness of normal gastrointestinal physiology (when you’re having a good day, when you’re having a bad day) can be an eye-opener just by itself. ^[6]

Another interesting form of relief, not commonly thought of, is abdominal massage. Abdominal massage was once an accepted method of addressing constipation but slowly fell out of standard. It’s attractive points are also without glamour- it’s inexpensive, non-invasive, free of side effects, and can be performed by patients themselves. No wonder a drug company wouldn’t promote it. A review of information written about the abdominal massage between 1999 and present found that abdominal massage can increase the frequency of bowel movements in constipated persons – without discomfort or pain. ^[7]

Laxatives Don’t Address the Causes of Constipation

It seems that most people can probably tolerate occasional laxative use but long-term use is a bad idea and can produce problems. Unfortunately, the real problem is that people who try to remedy chronic constipation with chronic laxative use are not addressing the root causes that are causing them to be constipated in the first place. Does relying on laxatives, every day, to force your body to function sound like a healthy situation? If an inadequate diet is the problem and your digestive system isn’t all it could be you might need a cleansing. Check out my brand new body cleansing diet. It’s a comprehensive approach to replace chronic problems with chronic health.

References (7)

1. Gordon M, Naidoo K, Akobeng AK, Thomas AG. Osmotic and stimulant laxatives for the management of childhood constipation. Cochrane Database Syst Rev. 2012 Jul 11;7:CD009118. doi: 10.1002/14651858.CD009118.pub2. Review.


2. Bosshard W, Dreher R, Schnegg JF, Büla CJ. The treatment of chronic constipation in elderly people: an update. Drugs Aging. 2004;21(14):911-30. Review.


3. Franchini E, Brito CJ, Artioli GG. Weight loss in combat sports: physiological, psychological and performance effects. J Int Soc Sports Nutr. 2012 Dec 13;9(1):52. doi: 10.1186/1550-2783-9-52.


4. Wald A. Is chronic use of stimulant laxatives harmful to the colon? J Clin Gastroenterol. 2003 May-Jun;36(5):386-9. Review.


5. Vitalone A, Menniti-Ippolito F, Raschetti R, Renda F, Tartaglia L, Mazzanti G. Surveillance of suspected adverse reactions to herbal products used as laxatives. Eur J Clin Pharmacol. 2012 Mar;68(3):231-8. doi: 10.1007/s00228-011-1128-y. Epub 2011 Oct 2.


6. Yakabowich M. Prescribe with care. The role of laxatives in the treatment of constipation. J Gerontol Nurs. 1990 Jul;16(7):4-11.


7. Sinclair M. The use of abdominal massage to treat chronic constipation. J Bodyw Mov Ther. 2011 Oct;15(4):436-45. doi: 10.1016/j.jbmt.2010.07.007. Epub 2010 Aug 25. Review.