Constipation relief

As my kids say... “I’m going to spill the tea.”

I think that means I’m about to share some juicy secrets—my own.

So here goes:

I’ve struggled with constipation for as long as I can remember. Even as a kid, I was lucky if things moved twice a week. The doctors told me, “That’s just your normal.”
Um… excuse me?

NO, IT IS NOT OK! 😤

Over the years, I tried everything—cereals, wheatgerm, bran flakes. And sure, they helped… but they’re full of wheat and gluten, and once I started learning how those were affecting me daily?
Yeah. Had to break up with them. 🙅‍♀️My breakfast now is this.

So what do I take now to keep things flowing smoothly?

✨ My regular go-to’s:

• Psyllium husks

• Chia seeds

• Flaxseeds

• Acacia fiber powder

I put them in my breakfast cereal.

It’s very important to drink plenty with fibres like psyllium husks. Taking psyllium without enough water is like inviting guests to a pool party... and forgetting to fill the pool. Awkward. Instead of sliding through, it gets stuck, bloated, and cranky. Drink up or get backed up!

✨ Supplements I take:

• A magnesium complex (especially with magnesium citrate—a bowel’s bestie)

✨ When things get stubborn (hello, travel troubles):

• Mag 07 (or equivalent)

• Cascara sagrada, aloe vera latex or senna – BUT only for 2–3 days max, or your bowels get lazy and stage a protest.

✨ Other natural helpers I keep in my back pocket:

• Castor oil

• Slippery elm

• Marshmallow root

• Ginger

• Peppermint

• Dandelion root

I haven’t included prunes or kiwis or dried fruit because they don’t agree with my gut. They give me a lot of wind and no solution, if you know what I mean. 😊

💩💃 It took me a long time to find what works—and let’s be honest, gut health is a journey, not a one-time fix. But if this helps even one person skip the struggle I went through? Totally worth spilling the tea. Here is a break down:

1️⃣ Stimulating Laxative Herbs (Fast Relief 🚀)

(This section is not recommended for people with IBS, inflammatory bowel issues, or chronic gut conditions without supervision).

These herbs help trigger bowel movements but should be used occasionally to avoid dependence:
✔ Senna – One of the strongest herbal laxatives; stimulates the intestines (Best for short-term use).
✔ Cascara Sagrada – Stimulates the colon; gentler than senna but still effective.
✔ Aloe Vera (Latex) – Contains anthraquinones that act as a natural laxative (use sparingly).

✔Castor oil- Not a herb but useful for fast relief. (Works within 2 to 6 hours)Think of castor oil like your “break glass in case of emergency” remedy.

2️⃣ Bulk-Forming Fiber Herbs (Gentle, Long-Term Relief 🌱)

These help absorb water and add bulk to stools, making them easier to pass. These 3 are safe during pregnancy:

✔ Psyllium Husk – High in soluble fiber; softens stools and promotes regularity.
✔ Flaxseeds – Rich in fiber & omega-3s; aids digestion and relieves constipation.
✔ Chia Seeds – Absorbs water to create a gel-like consistency for smoother bowel movements.

3️⃣ Soothing & Gut-Healing Herbs (For Sensitive Stomachs 💕)

These help relax the digestive tract and reduce inflammation:
✔ Slippery Elm – Forms a soothing gel in the gut, helping with constipation and IBS.
✔ Marshmallow Root – Hydrates and coats the intestines to ease bowel movements.
✔ Licorice Root – Helps with digestion and mild constipation relief.

4️⃣ Digestive-Stimulating Herbs (To Improve Gut Function 🔥)

These support bile production and digestion, preventing sluggish bowels:
✔  Ginger – Increases digestion speed and reduces bloating.
✔ Peppermint – Relaxes the digestive muscles, easing constipation linked to IBS.
✔  Dandelion Root – Acts as a mild laxative and supports liver function.

Best Practices for Herbal Use

✅ Stay Hydrated – Fiber-based herbs work best with plenty of water.
✅ Use Sparingly – Laxative herbs (Senna, Cascara) should not be used long-term.
✅ Pair with a Healthy Diet – More fiber, probiotics, and healthy fats help with natural regularity.

1️⃣ Gentle Fibre-Rich Herbal Tea (For Daily Regularity) 🍵

Ingredients:
 1 tsp flaxseeds (or psyllium husk)
 1 tsp slippery elm powder
 1 tsp dandelion root
 1 cup hot water
 1 tsp honey (optional)

How to Make It:
- Boil water and steep dandelion root for 10 minutes.
- Stir in slippery elm and flaxseeds (they will thicken slightly).
- Add honey if desired. Drink before bed for best results.

How It Works:

• Flaxseeds & slippery elm add bulk and moisture to stools.

• Dandelion root stimulates digestion and liver function.

2️⃣ Quick-Relief Herbal Laxative Tea (For Occasional Use) ⚡

Ingredients:
 1 tsp senna leaves (or cascara sagrada)
 1 tsp peppermint leaves (for soothing)
 1 tsp licorice root (optional, for gut healing)
 1 cup hot water

How to Make It:
- Steep herbs in hot water for 5–10 minutes (not too long—senna gets strong!).
- Strain and drink before bedtime for morning relief.

⚠️ Caution:

• Use only if absolutely needed to avoid dependency.

• Not recommended for pregnant women or long-term use.

3️⃣ Digestion-Boosting Ginger & Peppermint Tea 🌿🔥

Ingredients:
 1-inch piece fresh ginger, sliced
 1 tsp peppermint leaves
 1 cup hot water
 Lemon slice (optional)

How to Make It:
- Boil ginger in water for 5 minutes, then add peppermint.
- Steep for 5 more minutes, strain, and enjoy.

Best for:

• Bloating, sluggish digestion, and mild constipation.

• Safe for daily use!

Supplements for Constipation Relief

💊 Psyllium Husk Capsules – Gentle fiber for daily use (Metamucil, Organic India).
💊 Senna Tea or Capsules – For fast relief (Traditional Medicinals, Nature’s Way).
💊 Magnesium Citrate – Helps soften stools naturally.
💊 Probiotics – Improve gut health & regularity (Culturelle, Garden of Life).

💊Castor oil

I recommend organic herbs whenever possible.😊