Experiencing discomfort from constipation can be challenging. This checklist provides natural approaches you can try to encourage regular bowel movements and promote overall digestive well-being. Remember to consult a healthcare professional if symptoms persist or worsen.

• Increase Fiber Intake: Gradually add more high-fiber foods to your diet.
  • Eat 2-3 servings of raw or lightly steamed vegetables daily.
  • Add chia seeds or ground flaxseeds to smoothies, oatmeal, or salads. These seeds become gelatinous when mixed with water, adding bulk and moisture to stool.
  • Include soluble fiber foods such as oats, apples, pears, and sweet potatoes.
  • Prioritize whole grains, nuts, and other fruits.
  • Avoid processed foods and refined carbs that can cause sluggish digestion.
• Stay Hydrated: Drink plenty of water throughout the day. Dehydration can lead to harder stools.
  • Drink 8–12 cups of filtered water daily.
  • Start your morning with warm lemon water.
  • Try electrolyte-rich water (coconut water or a pinch of sea salt + lemon in water).
  • Herbal teas can also be beneficial.
• Incorporate Regular Exercise, Movement, and Massage: Physical activity and gentle massage stimulate bowel movements.
  • Walk or exercise for at least 20–30 minutes daily.
  • Try gentle yoga poses: Wind-relieving pose, child’s pose, and supine twists.
  • Massage your abdomen in a clockwise direction for 5 minutes.
  • Try deep belly breathing to relax the gut.
•  Natural Remedies: Explore these supportive options.
  
  • Drink magnesium citrate or magnesium glycinate before bed. Magnesium can help relax the bowels and draw water into the intestines. Consult your doctor before starting any new supplement.
  • Use a castor oil pack over the abdomen 3–4 times per week.
  • Take digestive bitters or lemon/ACV before meals to support stomach acid.
  • Try a gentle herbal tea: Senna (for short-term use only), dandelion, ginger, or peppermint.
• Support Gut Health: Foster a healthy environment for your digestive system.
  • Take a quality probiotic (multi-strain, refrigerated if needed).
  • Include fermented foods like sauerkraut, kimchi, plain kefir, or miso.
  • Avoid artificial sweeteners, especially sucralose and sorbitol.
• Consider Prunes or Prune Juice: Prunes are a natural laxative and can be very effective. Start with a small portion and see how your body reacts.
• Establish a Routine: Try to have a bowel movement at the same time each day, ideally after a meal when the colon is most active.
• Elevate Your Feet: Using a small stool to elevate your feet while on the toilet can help position your colon for easier elimination.
• Limit Dairy: For some, dairy products can contribute to constipation. Observe if reducing them helps improve your symptoms.
• Listen to Your Body: Don't ignore the urge to have a bowel movement. Delaying can make constipation worse.
•  APLGO Support (Optional):
  • Use APLGO GRW (immune + gut support)
  • Use APLGO GTS (cellular energy + circulation)
  • Use APLGO ICE (anti-inflammatory + calming)
  • Use APLGO ALT (detox + immune)

Important Considerations

• Introduce Changes Gradually: Especially with fiber intake, increase slowly to avoid gas and bloating.
• Monitor Your Symptoms: Keep track of what works and what doesn't.
• Consult a Healthcare Professional: If constipation is chronic, severe, or accompanied by other symptoms like pain or blood, seek medical advice.
  
  

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