After the Feast: Holistic Solutions for Thanksgiving Constipation

Thanksgiving is all about abundance, gratitude, and indulgence—but for many, it also brings digestive discomfort, particularly constipation. This issue affects up to 20% of the general population and increases to nearly 50% in adults over 65 years, often due to slowed motility and pelvic floor dysfunction (1).

While many turn to OTC solutions like fiber supplements and stimulant laxatives, these products often contain artificial additives that can burden digestion further. Let’s explore natural, holistic approaches to addressing Thanksgiving constipation, backed by data and rooted in herbal medicine.

Common Causes of Constipation

1. Dietary Deficiency
   A lack of dietary fiber, hydration, and essential nutrients often contributes to slow motility.
2. Pelvic Floor Dysfunction
   Pelvic floor dysfunction, common in older adults, can make bowel movements more difficult, even with a fiber-rich diet (1).
3. OTC Challenges
   Many commercial laxatives are laden with preservatives, artificial colorants, and unnecessary additives that may irritate the gut.

Holistic Solutions for Constipation

1. Fiber-Rich Seeds
   • Psyllium Husk (Plantago spp.): This natural bulk-forming fiber is the primary ingredient in many OTC products but can be used in its whole form for additive-free relief (2).
   • Chia and Flax Seeds: Rich in soluble fiber, these seeds also contain plant-based omega-3 precursors (alpha-linolenic acid), offering additional anti-inflammatory benefits (3).
2. Gentle Stimulants
   • Senna (Senna alexandrina): A plant-derived stimulant laxative found to be superior or equally effective to other pharmacological agents (2).
   • Yellow Dock Root (Rumex crispus): Acts as an amphoteric herb, regulating both constipation and diarrhea through its anthraquinone content (4).
3. Gut-Mind Support
   • Probiotics: Gut bacteria produce up to 90% of the body’s serotonin, underscoring their crucial role in motility (5).
   • Magnesium: Known for its ability to relax the bowels, magnesium supplementation can encourage regularity. Studies show efficacy with various salts of magnesium, including magnesium citrate and magnesium oxide (6).

Thanksgiving Tip: Prepare Your Gut

Don’t let holiday indulgence leave you uncomfortable. Prepare for big meals by incorporating fiber-rich foods, probiotics, and gentle herbal remedies. Stock up during my Black Friday sale to find top picks like psyllium husk, magnesium, and digestive bitters: https://us.fullscript.com/welcome/rawfork/signup.

Works Cited 

1. Camilleri, M., Ford, A. C., Mawe, G. M., Dinning, P. G., Rao, S. S. C., Chey, W. D., … Lembo, A. (2017). Chronic constipation. PubMed Central. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4459612/
2. Ford, A. C., Suares, N. C., & Quigley, E. M. M. (2017). Senna for constipation. Wiley Online Library. Retrieved from https://onlinelibrary.wiley.com/doi/full/10.1111/jcpt.12721
3. Bach Knudsen, K. E., Nørskov, N. P., Bolvig, A. K., Hedemann, M. S., & Laerke, H. N. (2010). Dietary fiber and constipation. ScienceDirect. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0926669010003274
4. Anthraquinone glycosides. (n.d.). Retrieved from https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/anthraquinone-glycosides
5. Fülling, C., Dinan, T. G., & Cryan, J. F. (2019). Gut microbiota and serotonin. PubMed Central. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526216/
6. Gwee, K. A., Gonlachanvit, S., Ghoshal, U. C., … Quigley, E. M. M. (2021). Magnesium salts for constipation. PubMed Central. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8838973/