Tara's 6 Tips for Treating Constipation Naturally

Although constipation can occur from time to time, chronic constipation can interfere with your daily tasks.  There are many natural approaches to treating constipation that is safe and effective.  The consequences of laxatives and even Senna too often leads to a rebound effect of digestion.  It may assist you in going but then you become constipated again, leaving you in a circle of problems that never resolve itself.   

Check the Bristol Stool chart on the side to see if you need to change your diet to enhance digestion.  {Type 1& 2 are considered constipated.  Type 3& 4 are considered normal}

Here are some tips to relieving constipation:

  1. Go Gluten and Dairy Free: Yes it is difficult! Is it worth it? Yes!
    • Gluten-containing foods and dairy products can cause constipation.  Try an elimination diet for 3 weeks and when you add the foods back into your diet, notice if you have any bloating and gas.  If so, eliminate these foods from your diet.  Keep in mind, Gluten-free doesn't mean buying more boxed foods! Whole grains are always best!
  2. Drink 8-9 cups of water: To find out how much water you need to drink, take your weight/2= number of ounces of water.  Add one cup for an hour of exercise and one cup for every alcoholic beverage you consume. 
  3. Try a daily probiotic.  Choose one with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months.  This works best with an elimination diet.    I like Klaire complete.
  4. Try adding supplements.
    1. Magnesium assists with constipation aids relaxation and supports sugar cravings.  Start with 200mg at bedtime.  Reduce amount if you have diarrhea. I like these two companies.
      1. Natural Calm- Filled with magnesium citrate, it works similar to Miralax by pulling water into the intestines. Take before bed to induce relaxation and will lead to a soft BM in the morning.  Follow the directions on the bottle.
      2. Magnesium Citrate
  5. Reduce stress: By helping the nervous system relax and learning relaxation techniques, your digestion improves.  This body-mind connection also helps you become more mindful of food choices.  Often we reach for something "bad" when we are stressed.  Just ask a new mom how her diet is when the children are screaming:) I find drinking herbal teas and learning new breathing techniques helps reduce stress. Try my TG HERBAL blends or look for caffeine free organic teas. 
    1. Drink FRESH Ginger Root Tea
  6. Add Fiber! Focus on whole grains, fruits, and vegetables.  Why? They are rich in fiber, low in calories, and high in good quality fats.   Look for whole organic flaxseeds and grind them at home.  You can grind 1 cup for the week and store in the refrigerator. 

    1. Take 1-2 Tbs. of ground flaxseed per day to keep bowels regular. 

    2. Stir the ground flaxseed it into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.

    3. Read the importance of Flax HERE!

When your body feels unbalanced ask yourself two questions.

  • "Is there something contributing to your health problems that need to be removed?"
  • "Is there something missing that you need to restore to promote your health?"

Everything is connected.. when you process your food properly you may notice you are more open and clear as your digestion is! 



Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.