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Home Remedies for Constipation - Natural Laxative - Walnuts

Updated on January 30, 2013

Home Remedy for Constipation

I hope you never need this information, but if you are in need of natural remedies for constipation, you may want to consider giving walnuts a try. So long as you are not allergic that is. They are nutritious, and delicious and due to the significant amounts of both soluble fiber and insoluble fiber they offer a gentle and effective treatment for constipation. Walnuts have the advantage of being readily available (you may have some in your pantry right now). Plus, many other remedies leave you cramped and running to the bathroom. In addition to fiber, walnuts contain magnesium and potassium, as well as Omega-3 fatty acids, all of which aid in the process necessary to relieve constipation.

Effective and Gentle Constipation Relief

If you are looking for natural remedies for constipation as a result of your current condition we will waste no more time. You will generally want to eat somewhere between 1/3 cup and 1 cup of walnuts to relieve constipation. Be aware that it is not an instantaneous result as with some other remedies. Expect it to take 4-6 hours to work. The up side of it taking longer is not being hit with sudden intense cramping (and that certain waddle run to the bathroom that is so obvious to anyone who witnesses it). It is this extra time that makes this remedy more gentle than many others.

So now that you have a face full of walnuts, we can go over why they will help with constipation.

How Do Walnuts Stop Constipation?

High in Fiber

Due to the fact that they contain both insoluble and soluble fiber, it makes sense that walnuts are an effective natural remedy for constipation. Both types of fiber, and plenty of water, add weight to stools so that it is able to move quickly through the system and not given the opportunity to dry out.

Insoluble Fiber

Insoluble fiber causes the intestinal walls to contract and acts almost like a broom, sweeping food along. This makes it very helpful for eliminating constipation.

Soluble Fiber

Soluble fiber keeps stools from drying out to quickly by absorbing liquid on its way to the colon. Why does this matter? The colon absorbs water from the stool and the longer it remains in this part of the process it becomes more dry. Dried and hard stools are difficult to pass and can be a contributing factor to the constipation in the first place. Not only that, but dry and hard stools can be painful to pass as well. Soluble fiber anyone?! When there is more liquid available your body is better able to expel the waste, relieving constipation.


One of the minerals found in walnuts, magnesium can also help in the relief of constipation. Magnesium helps increase the amount of fluid in the digestive tract, making it easier for the soluble fiber to absorb enough liquid. More than just that however, magnesium is a great muscle relaxer, and will help relax the muscles in the intestines. This offers an obvious benefit to the eventual relief from constipation.


Another mineral found in walnuts is potassium. There is an essential action that takes place which contracts the digestive tract and pushes waste out. This action, called peristalsis, is helped by potassium. If there is not proper function of this muscle the result is bloating, cramping and all the other discomforts of constipation.

Healthy Fats

We are all aware that walnuts contain large amounts of healthy fats such as Omega-3. Aiding in the relief of constipation, these fats act as a gentle laxative and lubricant. Helping to maintain moisture during the process, like soluble fiber. They also add some slip and slide to the process, (yes that is a technical term) making the final stages of the digestive process easier on both you and your digestive system.

I Need Walnuts!!!
I Need Walnuts!!!

Prevention is Always Superior to Treatment

If you have ever had a bout with constipation you understand, avoiding it is much more pleasant that having to endure it. Walnuts provide a great way to do this because, as we stated earlier, they are delicious and nutritious. You can toss a few on a bowl of cereal or oatmeal each morning. You can add them to your trail mix and make your afternoon snack even healthier. And if you need to satisfy your sweet tooth you can throw some in with that chocolate chip cookie dough and bake them up for a delicious treat. Another option is to add them to a smoothie. Really there are endless ways to add walnuts to your regimen.

If you are not eating walnuts daily, or every couple of days, at least eat some at the first sign of irregularity. If you know you are overdue, start munching. The sooner you do, the better for you.

Obviously, if you have any allergic reactions to walnuts you will want to try other natural remedies for constipation that do not involve swelling or hives. If you are not allergic, walnuts can provide effective and gentle relief from constipation. I love any food that doubles as a medicine. Often times there are foods we can take to alleviate our ailments, but they are not always as yummy as walnuts.


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