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By Julia Haimovich, Accredited Practicing Dietitian.

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Fighting constipation can be successful with proper nutrition, supplements, and naturopathy.

Nutrition: Proper nutrition plays a key role in maintaining intestinal health and preventing
constipation. Food rich in soluble and insoluble fibre promotes normal bowel movements and
improves function. Fruits, vegetables, whole grains, and legumes are excellent sources of
fibre. 1

Additionally, adequate water intake is important for soft and regular stools.
Supplements: Some supplements can be beneficial in combating constipation. Probiotics
containing live microorganisms can help restore healthy gut microbiota, which may improve
digestion and reduce constipation. 2,3

Magnesium preparations can also positively impact intestinal peristalsis and stool consistency. 4

Naturopathy: Naturopathic methods may include herbs and plant-based remedies
to stimulate digestion and relieve constipation. For example, aloe vera may help soften
stools and improve their passage. 6

Additionally, abdominal massage and relaxation techniques can reduce stress and improve intestinal peristalsis. 7

Scientific Perspective: Numerous studies confirm the effectiveness of various approaches to
combating constipation. 5

For example, systematic reviews and meta-analyses demonstrate
the positive impact of fibre and probiotics on intestinal function and constipation symptoms.
More research is needed to confirm the effectiveness of naturopathic methods, although
many have a long history of use and are supported by anecdotal evidence. 8


Anderson, J. W., et al. (2009). Health benefits of dietary fibre. Nutrition reviews, 67(4),

Hill, C., et al. (2014). Expert consensus document. Nature reviews. Gastroenterology &
hepatology, 11(8), 506–514.

Ford, A. C., et al. (2014). Efficacy of prebiotics, probiotics, and synbiotics. The American
journal of gastroenterology, 109(10), 1547–1562.

Bundy, R., et al. (2004). Turmeric extract may improve irritable bowel syndrome symptomology. Journal of alternative and complementary medicine, 10(6), 1015–1018.

Foster, M., et al. (2011). Evaluation of the Nutritional and Metabolic Effects of Aloe vera.
Herbal Medicine: Biomolecular and Clinical Aspects.

Gu, X., et al. (2023). Analysis of the efficacy of abdominal massage. Heliyon, 9(7), e18098.
van der Schoot, A., et al. (2022). Probiotics and synbiotics in chronic constipation in adults.
Clinical nutrition, 41(12), 2759–2777.

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