Constipation: Your CG first aid kit

Feeling a little backed up? You’re not alone! Constipation is a common digestive complaint, but that doesn’t make it any less uncomfortable. Whether you’re struggling with infrequent bowel movements, hard stools or simply feeling like things aren’t moving as they should, there are ways to support your digestive health.

In an ideal world, you would consume 30 g of fibre and have around three bowel movements per day! But if you’re not managing this, you may need extra help to ease constipation.

Here are a couple of items we recommend you keep in your natural first aid cupboard:

1. Psyllium Husk

Psyllium husk is a soluble prebiotic fibre, made from the husks of the Plantago ovata plant’s seeds. These husks have been shown to relieve constipation.¹²

How does psyllium husk help with constipation?

When combined with water in the large intestine, psyllium husk swells, producing softer and bulkier stools. This speeds up and eases the passage of stools through the digestive tract, increasing the frequency of bowel movements.³

Psyllium works by absorbing water in the gut so remember to keep hydrated throughout the day!

Where can you buy it?

Psyllium husk is readily available in health food shops, large chemists, and supermarkets. Supplements come in the form of a capsule, powder, or liquid.

Psyllium husk is also contained in our Complete Prebiotic powder along with 17 other types of prebiotic fibre!

How do you take it?

Add 5 g of psyllium husk powder to 200 ml of water and leave in the fridge overnight. Drink the mixture the next morning. Follow with another 200 ml glass of water.

If you’re taking it as a capsule, follow the manufacturer’s guidelines.

It may take a few days before you feel the full benefit of taking psyllium husk.

Remember to drink plenty of water alongside fibre and if you are currently on a low-fibre diet, introduce fibre slowly to avoid digestive upset such as flatulence and bloating.

Who shouldn’t use psyllium husk?

For children and pregnant women – seek advice from your GP.

If you’re concerned about changes in your bowel habits seek the advice of your healthcare provider.

2. Gut Cleanse Tea

A bold and naturally caffeine-free blend of three traditional roots, creating a satisfyingly deep, earthy infusion. CG Gut Cleanse Tea is great for constipation or a ‘gut detox’ – it contains dandelion, burdock, and yellow dock.

Constipation: Your CG first aid kit | Chuckling Goat

For constipation, we recommend our Gut Cleanse Tea alongside CG’s Gut Health Protocol.

How do you take it?

Cover 1 TBSP of herbs with 3 cups of freshly boiled water, lid, and steep for 15 minutes. Strain and drink one cup, three times daily. Tea can be reheated by adding more hot water.

You may repeat this process after a three-week break; do not take the Gut Cleanse more than twice a year.

Like any cleanse, our Gut Cleanse Tea should be taken for a limited period as cleanses may deplete the system over time.

Who shouldn’t use Gut Cleanse Tea?

While herbal teas are natural, we recommend checking with your doctor or midwife before drinking any during pregnancy or breastfeeding, as some herbs may not be suitable.

If you are taking medication, we advise consulting your GP or healthcare professional before introducing herbal teas, as some herbs may interact with certain medicine.

For children under the age of 8, taking the teas via a herbal bath is best. The skin is our largest organ and absorbs all the wonderful, beneficial and healing properties of the herbs. Make a pot of tea, add it to a warm bath, and soak for at least 10 minutes. Always patch test some of the tea on a clear area of skin first. If there is no redness or stinging, proceed with the bath.

For an even deeper dive, check out How to combat constipation – a step-by-step guide!

For a delicious recipe to help relieve constipation, try our Baked Apple Crumble – apples are great for helping to soften stools because of their high pectin content.⁴

For more natural first aid ideas as the seasons change, check out winter first aid for coughs.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.