Coconut Water Kefir: Probiotic Electrolyte Drink

Coconut water kefir is a healthy, refreshing, probiotic electrolyte fizzy drink, when made properly. It is a potent digestive aid that can help fight candida and curb sugar cravings.

It all starts with the coconuts.

When making coconut water kefir, you will want to get healthy, fresh, young green coconuts for best results. If you cannot source fresh young green coconuts, you can use coconut water that has been frozen instead of processed. I personally have not found any processed coconut water that I like to make coconut water kefir with.

Why use fresh coconut water?

One of the reasons I love using fresh coconut water is the freshness and taste. Most packaged coconut water brands do not taste like real coconut water. They also sometimes have off-smells, a hint of moldy taste or weird coloring (yellow, too cloudy, pink)….

I grew up in Jamaica getting coconuts straight from the tree, so it’s hard for me to get used to coconut water that doesn’t taste absolutely delicious. Big companies cannot take the time to check and taste each individual coconut they open, and this can lead to inconsistencies in quality of the final product.

Young Green Coconut

Another reason to use fresh coconuts if possible is that you will have more control over cleanliness. Raw packaged juices, including coconut water, have unfortunately been contaminated with food-borne pathogens such as salmonella in the past.

Once you chop open the coconut and pour out the water, it should be translucent. It should almost be as clear as water. Strain to remove any pieces of coconut shell, then follow the recipe instructions below. Click here to skip to the recipe, or continue reading for all the wonderful benefits of coconut water, and the potential implications for fermented coconut water.

How do I know if my coconut water is good quality?

Your coconut water doesn’t have to be organic, but sustainably-grown is preferable. If you are extracting the liquid from a fresh young green coconut, it should be mostly clear, and should have a pleasant smell and taste, like sweetened water.

Fresh coconut water generally does not have an overwhelming coconut taste like coconut milk does. The degree of sweetness will vary from coconut to coconut. As the coconut matures it will develop a richer, more coconutty taste and the water will get more cloudy.

It should not have any off-colors or hints of moldy taste or smell. If you detect mold, it is best to discard. Choose local coconuts if you can source them.

What are the benefits of coconut water?

  • It is very hydrating and readily accepted by most people (including picky children!) despite being low-sugar and low-calorie. Multiple studies support the use of young coconut water for rehydration:
    • during bouts of cholera/severe gastroenteritis (see here)
    • for the whole body after exercise (see here & here)
      • Also note the first study found intestinal discomfort in participants using packaged coconut water and the second study found that fresh coconut water was the most tolerable liquid, and people were able to drink more.
  • Potassium, chloride, and glucose are key nutrients in coconut water, making it useful for promoting hydration. There’s 1456 mg of potassium per liter of coconut water, which is 31% of the recommended daily allowance. The equivalent portion of pedialyte contains 2040mg of potassium, for reference.
  • It is a natural laxative, but low in sucrose so does not promote diarrhea.
  • This study found that young coconut water is a potent anti-inflammatory aid, and mature coconut water is a moderate aid. The study measures the anti-inflammatory effects of young coconut water, mature coconut water, and ibuprofen on rats to reduce edema. The young coconut water performed better than ibuprofen!
  • Coconut can decrease blood pressure significantly. This study demonstrated that drinking 2L of coconut water per day, without altering regular diet in any other way, decreases blood pressure. 71% of study participants had a significant decrease in mean systolic blood pressure and 29% had a mean decrease in diastolic blood pressure. This is promising for those who suffer from hypertension!
  • Coconut water may be a great aid against calcium oxalate and kidney stone formation. In this study by the UC Irvine Department of Urology, coconut water consumption increased urinary citrate excretion significantly, moreso than grapefruit juice, lemon juice, orange juice, pineapple juice, and lemonade. The renal tubule reabsorbs much of the citrate in the latter beverages. This is not the case with coconut water. The high alkali content of coconut water means it is potentially the best beverage choice for those suffering from hypocitraturia (low urinary citrate excretion) and may help decrease urinary stone risk.
  • Contains cytokinins, which are beneficial for fighting aging, cancer and blood clots

What are the benefits of fermented coconut water?

  • Fermentation reduces sugar content and improves nutrient profiles
  • Lactic-acid fermentation adds beneficial bacteria and yeasts to the beverage. It adds probiotic strains L. casei and L. brevis and many others, which have been shown to inhibit growth of harmful bacteria (source) and improve digestion
  • Lacto-fermented coconut water helps with digestive issues, including upset tummies, diarrhea and constipation
  • It boosts the immune system and aids in cleansing your liver (so does this smoothie recipe)
  • It is dairy-free so a great way for those with dairy intolerance or allergies to consume kefir without the residual cane sugar from regular water kefir.
  • Coconut water kefir fights candida overgrowth and helps stop sugar cravings
  • Fermenting coconut water increases vitamin B12, calcium, and sodium levels, and retains levels of micro-nutrients (source)
    • Vitamin B12 is mostly obtained from animal products, and fermented coconut water kefir may be a good source of vitamin B12 for vegetarians and vegans.

It is easy to make your own coconut water kefir. It is less expensive, and tastes way better than store-bought. Homemade coconut water kefir also doesn’t require the use of additional additives such as sugar, grains, and beans.

How do I source water kefir grains and fresh young green coconuts?

Get your coconut water kefir grains here. They will come hydrated and ready to go. Even so, I recommend making 1 or 2 batches of regular water kefir first to ensure that your grains are in tip top shape. You want to take every measure possible to ensure your batch of coconut water kefir is successful, especially if you find coconut water expensive and/or hard to source.

You can often find green coconuts at Caribbean stores, Asian markets, farmers markets, and even Whole Foods. The green part of the shell may be shaved off and some stores wrap with plastic. Azure Standard is another source for fresh coconuts.

Many Jamaican restaurants sell fresh or frozen coconut water that has not been processed. You can purchase raw, unpasteurized coconut water online here (frozen), or here (in the summer months).

I have also read reviews that this coconut water, available on Amazon and at certain health food stores, tastes like real coconut water. I have not tried it myself, though.

Here’s the recipe, followed by some frequently asked questions.

Coco Water Kefir
Print Recipe
5 from 6 votes

Coconut Water Kefir Recipe

Prep Time5 hrs
Ferment Up To1 d
Course: Beverage
Keyword: Kefir
Servings: 4 people
Author: nourishingtime.com

Ingredients

  • 1 quart fresh coconut water (or frozen)
  • 2-4 tbsp water kefir grains (active)

Instructions

  • Wash and rinse a 1 quart jar very well.
  • Add water kefir grains.
  • Add coconut water to shoulder of jar.
  • Close jar.
  • Allow to ferment until water is cloudy instead of translucent. When you move the bottle you should see bubbles within. This will generally take 16-24 hours.
  • Strain and bottle.
  • Refrigerate and enjoy cold.

Notes

How many tablespoons of water kefir grains should I use? That will depend on your grains and your home’s temperature. Use the amount that you would usually use for creating sugar water kefir. I use 2 tbsp per quart and my coconut water kefir is ready in 12 hours. My home temperature is usually 75-78 degree range (F). In a colder home, 4tbsp may work better. Ideally you want your coconut water to be ready by the 24 hour mark.
Bottling: You can bottle in 4 8oz swing-top jars (which I LOVE as they create the best fizz!) or mason jars (4 cup-sized jars 2 pint-sized jars).
Once in the fridge: Coconut water kefir will continue fermenting. It is best to consume within 2 weeks for best flavor and lowest alcohol content.

Frequently asked questions (FAQ)

Can I use coconut water instead of pedialyte?

The three main ingredients in pedialyte are potassium, chloride and sugar. It is highly recommended as a re-hydration agent for “mild to moderate dehydration.” If your child is experiencing more severe dehydration, it may be time to see a doctor. Pedialyte provides electrolytes, but does not help fight the bad bugs.

Using coconut water preemptively works wonders. However, it is not a 1:1 replacement for the minerals found in pedialyte. Coconut water has good potassium content, but only contains about 300mg of sodium chloride per liter. To match pedialyte’s contents, it would take the addition of approximately 1/4 tsp of salt.

Coconut water has an appropriate amount of sugar. Per 100L, coconut water contains around 2.7g glucose and 2.4g fructose, compared to 2.5g dextrose (glucose) in pedialyte. Additionally, it does not contain large amounts of sucrose, which can worsen diarrhea. (source)

That being said, I personally do not use pedialyte. Even if I wanted to (which I don’t!), the additives would make my son sicker. I try to prevent a risk of dehydration first, through the use of salted broth (made with kombu) and a variety of specific fermented beverages that help fight the disease as well.

Can I do a second ferment or add juice?

Yes, you can do a second ferment. Just use approximately 7oz coconut water kefir with 1 oz juice of your choice (I like pomegranate, pineapple, and cherry). You can do the second ferment in the fridge (leave for an additional day) or leave at room temperature for 8-12 hours. You can also add a splash of juice for flavor right before serving.

Does it have to be fizzy?

It will naturally become fizzy as the yeasts and bacteria eat the sugars and create carbon dioxide, but you can shorten the ferment or mix with water/more unfermented coconut water for a less fizzy product, while still benefiting from the probiotics.

Do I have to close the jar? I’m used to making kefir with an open jar.

I use a closed jar (with an airlock) for all my ferments. This includes water kefir, milk kefir, and sourdough. When any kefir is made aerobically, there are unwanted wild yeasts and bacteria introduced into the culture that lead to off flavors and sometimes textures as well. It also encourages the growth of kahm yeast, mold and excess histamine. My son is deathly allergic to ingesting mold so I do not take any chances there, at all. In addition, although kahm is considered “safe for consumption,” I do not like the look, taste or texture it imparts and dump anything that gets kahm.

I ferment anaerobically as I like my ferments to be pure, taste great, and have vibrant color.

My favorite fermentation vessel is the Pickl-It. I’ve used several others and always come back to this one. I’ve been fermenting for 8 years now and after millions of batches of ferments my love is unconditional. Buy small jars or call and order lids only to save money.

You can get the Fido jars inexpensively at places like Home Goods, TJ Maxx, Ross, Marshall’s, and Sur La Table. I have a huge collection of 1/2L-5L jars I’ve collected from these stores. Pickl-It does not have an affiliate program that I’m aware of, and anything you purchase from them does not benefit me financially. I just truly love their products (and the creator, Kathleen, was sent from Heaven!).

How long can coconut water kefir be stored, once ready?

You can store your coconut water kefir for about 2 weeks in the fridge. You can also freeze in ice cube trays then store in a freezer ziploc bag or freezer-safe glass jar for longer storage. The probiotics will wake up once defrosted.

Can I ferment coconut water with water kefir grains continuously?

I have not fermented more than 2 batches of coconut water kefir in a row. It is lower in sugars than cane sugar, so in-between I make regular batches of water kefir and add a little bit of molasses to ensure the grains stay in tip-top shape. If you have extra grains, then you can try and see how it goes. I like to keep extra grains frozen just in case I kill my water kefir grains somehow (which I’ve done more than once).

Can I make coconut water kefir with prepared water kefir?

Yes, you can use already prepared water kefir to ferment your coconut water kefir in lieu of using water kefir grains. Use 2oz water kefir per 6oz coconut water for your second ferment.

Can I use milk kefir grains to make coconut water kefir?

I have used milk kefir grains to make coconut milk kefir. I have not used it to make coconut water kefir. If you have extra milk kefir grains and don’t mind risking a failed experiment, it wouldn’t hurt to try. My personal thought process is that water kefir grains are more likely to make a fizzy product.

Can I use probiotic capsules?

You probably can, but I wouldn’t. Kefir grains have the test of time on their side and contain probiotic strains that do a pretty good of inhibiting the growth of bad bacteria and yeasts. I prefer to stick with them. If you do not have water kefir grains yet, you can buy great grains from Florida Sun Kefir on Amazon.

Once you have your grains, they last forever with proper treatment (mostly feeding them sugar regularly). Your grains will also grow and you can share them with your friend and freeze some as a back-up. I much prefer freezing extra grains to dehydrating them, as they come back to life easier and quicker.

Can I drink this if I am diabetic?

This is a decision you will have to make on your own or with your doctor.

There are preliminary studies such as this one that show mature coconut water may be beneficial for treatment of diabetes and hyperglycemia by reducing blood glucose levels. You can use mature coconut water for this recipe, just be careful that it is very fresh. The older the coconut gets, the more prone it is to mold.

In addition, fermentation reduces the sugar content in the coconut water. My maternal grandma is a Type II Diabetic and has had great results switching to fermented foods, including fermented coconut water and homemade yogurt. While consuming these things, as well as eating a more healthful diet, her daily blood sugar level test results have improved significantly.

Do you have a question I didn’t cover or a tip for making delicious naturally fermented coconut water kefir? If so, please do leave a comment below!

Root Veggie Detox Smoothie: Beets, Ginger and Carrots

Root Vegetable Detox Smoothie

Drinking a detox smoothie a few times a week is a great way to gently cleanse our system of toxins. Detoxing with smoothies occurs by nourishing our bodies with essential nutrients. This allows our bodies to do their job naturally, without using harsh products or methods.

Detoxification is something we have to be mindful to do on a regular basis. We live in an world where the toxic load is ever-increasing, and we are not getting as many nutrients from our food as our ancestors did. These nutrients are crucial for keeping our body’s natural detoxification system in tip-top shape.

The good thing is that we can do this the simple way! All we need to do is make a conscious effort to include natural, whole foods–that are proven safe and effective–in our diets on a regular basis!

Some of the signs that your body is stressed out by an overload of toxins include: struggling with weight, constipation, depression/anxiety, insomnia or feeling drowsy all the time (or both), headaches, arthritis symptoms, carb/sugar cravings, skin issues such as eczema and psoriasis, brain fog, and more.

Regular detoxification helps eliminate these symptoms, which in turn improves quality of life and staves off a host of chronic diseases.

Health Benefits of Beets

I never used to like beets. Ok, that’s not entirely true. The truth is I don’t eat beets. I do enjoy them fermented, or in fresh pressed juices. I LOVE beet kvass, and I love fermented beet cubes.

If you have yet to have beets you enjoy, stay tuned for a fermented beet recipe that may make you change your mind about them!

I also enjoy beets in smoothies if they are not the main ingredient. This smoothie does not have an overwhelmingly “beety” taste, but it has just the right amount to get a nutritional boost.

Beets boast the ability to lower blood pressure, aid in detoxification of the liver, prevent cardiovascular disease, and combat dementia. They contain phytonutrients such as beta carotenoids, flavanoids and betalains that may prove useful in fighting chronic inflammation and even cancer (source).

The benefits of regular beet use and even beet supplementation have been demonstrated in human and animal studies, so you can see why even though I’m not the biggest fan of beets I had to find a way to enjoy them!

I do also give my furry little friend fermented beets (a small amount, shredded) from time to time. Our dog Heaven is a Pekingese, a picky little thing, and yet she is a good sport when it comes to eating fermented foods like sauerkraut, kimchi, and milk kefir.

Health Benefits of Ginger

Ginger has its own impressive list of benefits. The data on ginger is extensive and demonstrates that it is a potent antioxidant, and a key natural food for fighting inflammation and cancer.

The substances it is made up of are also beneficial to protect and restore the body from exposure to toxicity from heavy metals, pesticides, insecticides toxic mold and the like (source).

Ginger also helps with nausea, which is a symptom often reported by those attempting to detox or change their diets to a real food diet. It’s great for diabetics and those with respiratory illnesses. Ginger is a useful aid to stabilize weight, and there are ongoing studies on its potential to help combat the obesity epidemic (source).

Along with milk thistle, ginger has proven some effectiveness for treating liver fibrosis (source). The flavonoid naringen, also found in citrus fruits and tomatoes, is greatly responsible for this beneficial effect. This is important because while studies in animals have shown that their liver can heal, that has not been the case with humans.

This is a case where prevention may be the best cure. Diet changes to stop the progression of disease seem to be the only recourse. Including ginger in your diet on a regular basis can help to protect against liver damage.

Root Vegetable Detox Smoothie
Slightly sweet and slightly spicy, packed with detoxifying nutrients

Health Benefits of Carrots

Carrots are a common vegetable which thankfully many people already include in their diet. Carrots are touted with being high in beta carotenes, great for preserving vision, and when fermented, providing the body with sufficient amounts of bioavailable iron.

Did you know that iron supplements can sometimes feed pathogenic bacteria, instead of increasing the body’s iron stores? When I learned this, I was shocked. Carrots, when fermented, are a great biovailable source. Soil-based bacteria such as B. subtilis, as well as fulvic and humic acids, are another way to ensure the body is getting the iron it needs.

The probiotic with soil-based bacteria that I use and recommend to others is Body Biotics. I love that it contains no fillers or unnecessary additives, and that it actually works. I use the adult capsules for my son, and just open them and sprinkle right in his mouth. They are tasteless and can easily be mixed into applesauce, smoothies, or taken straight. Best of all, Body Biotics is now available on Amazon! Click here to check it out.

Now back to carrots…

Carrots have too many beneficial properties for me to list them all in this smoothie recipe post. The most comprehensive information I’ve found is neatly packaged in a PDF file. The following is just a tiny excerpt:

Anti-diabetic, cholesterol and cardiovascular disease lowering, anti-hypertensive, [protective of liver damage], [protective of the kidney], and wound healing benefits of carrot have also been reported.

– João Carlos da Silva Dias, Find the full PDF here.

Health Benefits of Reishi Mushroom

Reishi mushrooms aid in gentle detoxification. They regulate the immune regulator, are anti-inflammatory and have the power to reduce histamine. Reishi mushrooms counteract allergic reactions and so researchers are interested in exploring their benefits and potential clinical uses further.

The adaptogenic properties of this fungus helps with stress relief and thus promotes restful sleep. For more information on the benefits of reishi mushrooms, read this (in this article, reishi is referred to by its scientific name Ganoderma lucidum) and/or this.

I have included a run-down of the nutritional benefits of the root veggies included in this smoothie recipe. However, if you are interested in more information on why I generally choose pineapple as the “sweetener” for my smoothies, you can click here to check out the information in the post for Creamy Arugula Pineapple Avocado Smoothie.

Root Vegetable Detox Smoothie
Print Recipe
5 from 4 votes

Root Veggie Detox Smoothie

Course: Beverage
Keyword: Smoothie
Servings: 1

Ingredients

  • 1 cup frozen pineapple
  • 5 grams ginger root
  • 1/2 large carrot
  • 2-3 slices beetroot
  • 1 handful green lettuce
  • 1 cup water (or sub coconut water)
  • 1 scoop Daily Purify

Instructions

  • Add ingredients to blender so heaviest ingredients are on the top.
    In a Ninja smoothie cup, that’s frozen pineapple, ginger, carrots and beets, daily purify, lettuce and water or other liquid of choice.

  • Blend, put in serving cups and enjoy!

From the Daily Purify supplement, this smoothie also contains burdock root and dandelion root, which are both great for detoxification. We keep dandelion root tea in our rotation along with nettle infusions and a few select others.

Let me know what you thought of this smoothie. Do you regularly consume a wide variety of root vegetables and mushrooms?

Keto Diet Constipation Blues? Here’s What To Do

Keto diet constipation can cause pain

Keto diet constipation is a common complaint among those who choose to adopt this diet. Constipation is defined as having three or less bowel movements per week. If you are not having at least one bowel movement per day, you are storing toxic chemicals. You need to adopt habits to change that immediately. This article has great information that will help you fix your constipation issues while on the ketogenic diet.

In addition to not getting rid of toxic waste when you are constipated, infrequent bowel movements also leads to hard stool that can be difficult to pass. It can also lead to anal fissures, hemorrhoids, and abdominal pain. Nobody wants to deal with that!

Is constipation normal on the ketogenic diet?

Yes, constipation is normal when you first begin the keto diet. Your body is adapting to its new fuel, switching from using carbohydrates for energy to now utilizing fat. You are likely consuming significantly less fiber. Your gut bacteria is changing. Your body now has the task of figuring out how to digest all this fat you are introducing. Diarrhea is also a normal response to these changes, especially if you are switching to keto from the Standard American Diet.

How do I fix constipation on the keto diet?

If you are struggling with constipation since beginning the keto diet, have no fear. You will be happy to know that there are many things that you can do to get relief naturally. An important part of improving your health is avoiding chemicals as much as possible. Thankfully, constipation is an issue that can be fixed without the use of modern medicine majority of the time.

The following is a list of things you can do to improve your body’s elimination process. Many of these constipation remedies will solve your diarrhea problem as well.

Exercise, exercise, exercise.

Many people underestimate the role of physical activity in normalizing bowel movements. Stretching, yoga, Pilates, and jogging are all great ways to aid your body in the detoxification process. You do not have to do hardcore workouts. Your goal is to activate your lymphatic system and encourage your body to eliminate all the yucky stuff. A rebounder can help immensely with that as well.

Drink more liquids.

You probably already know this one. Sufficient liquid intake is crucial for avoiding and fixing constipation. When you do not drink enough liquids, your body is forced to use liquid from your stool (eww!). This causes your stool to harden up. This becomes a cycle that results in your discomfort.

For some people, drinking a healthy amount of water can seem impossible. Here are some simple tips for increasing liquid intake:

  • Squeeze fresh lemon juice in your water
  • Make herbal infusions
  • Make infused water
  • Have soup more often
  • Make your smoothies more liquid
  • Get fresh coconut water (or frozen without any additives or pasteurization, if possible)

Fresh squeezed lemon juice added to your water helps constipation by increasing stomach acid. Stomach acid is important for you to digest your meals. Apple cider vinegar (with mother, please!) provides the same effect.

Soup made with meat broth has a soothing effect on the gut. Meat broth also helps coat the gut lining, which is a powerful aid for digestion and elimination.

Avoid inferior fats.

Hopefully you’ve done your research and cut vegetable oils and the like out of your diet. Fats from pastured animals should be a staple in your diet, and they are easier on your digestive system than fats like canola, corn or vegetable oil.

Eat more vegetables.

Low carb veggies (broccoli, cauliflower, Brussels sprouts, cabbage) will provide your body with much needed roughage for helping things get going. Drizzle with good quality salt and olive oil.

Include probiotics and fermented foods in your diet.

As stated earlier, when you begin the keto diet and move away from eating carbs, your body’s microbiota begins to change. Probiotics and fermented foods help to bridge the gap and make sure you have the proper yeasts and bacteria working away to make sure your food is fully digestible, the nutrients are highly bioavailable, and the elimination process is working efficiently.

The probiotic I recommend most is Body Biotics. I have been recommending it for years because it is high quality, free of allergens and unnecessary fillers, and most importantly it actually works. You start with a tiny dose and eventually bump it up to 1 or more capsules per day. The capsules are easy to open–if you don’t want to consume the capsule itself you can empty the tasteless powder on your tongue or into a drink. This is the probiotic I used for my son starting before he could swallow pills, so it was very helpful to be able to add the powder to homemade applesauce. I am glad it is finally available on Amazon Prime so it is more accessible for all. Click here to try it now.

If you are already at your max net carbs, you’ll be delighted to know that you will get large amounts of probiotics just from the liquid in a ferment! Fermentation also breaks down vegetables, and you can choose to stick to low carb veggie ferments. Try this sauerkraut or spicy daikon recipe for a yummy addition that will help you to get your gut in order.

Up Your Vitamin C

Depending on what your daily diet looks like, you may need to include more Vitamin C in your diet. Smoothies or a Vitamin C supplement can help.

Get More Magnesium

Some of the symptoms of low magnesium include difficulty sleeping, brain fog, muscle cramps and constipation. Epsom salt baths, magnesium oil spray, and magnesium supplements can help with this. I personally prefer skin absorption for magnesium because it bypasses the gut and is easier for your body to utilize.

Pay attention to resistant starch

Resistant starch is a complex carbohydrate that isn’t broken down in the small intestines by amylase. Amylase is a digestive enzyme that breaks down starch. Resistant starch is a prebiotic that feeds beneficial flora, and is converted to butyrate. It has been noted that butyrate improves insulin sensitivity (source).

Aside from these benefits, resistant starch has a light laxative effect that can speed up transit time and ease constipation, without resulting in diarrhea. My favorite source of resistant starch is green bananas. One green banana, however, contains 25-30g net carbs. So you would only want to consume 1/4-1 finger per day depending on your daily net carb allowance. Even that small amount would be very helpful for moving bowels.

Take a tablespoon of Chia or Flax seeds

Consider detoxifying with Psyllium husk/Diatomaceous Earth

Kiss inferior quality dairy goodbye

Most adults can’t digest lactose and pasteurized dairy is stripped of the lactase enzyme naturally found in raw milk to help us digest lactose. Substitute pasteurized milk and cheese with raw dairy, milk kefir, and yogurt with live active cultures.

Chew your food well

It is such a simple thing, but one often overlooked by many. However, you have teeth for a reason. Chewing your food properly ensures that the digestive process occurs as it should. Enzymes in your saliva begin breaking down the food you are eating. The process of chewing also kick-starts a process that signals other parts of your body to gear up for proper digestion and elimination. There are several benefits to chewing your food properly, and helping avoid constipation is one of them.

Nettle infusions

Nettle infusions are a great source of vitamins and minerals, including magnesium. When included in your diet regularly, it supports immune function and regular bowel movements.

When should I see a doctor?

If you are experiencing severe abdominal pain, excessive blood in stool, or not seeing progress with these remedies within a week (some can take longer to have an effect due to the current backed up stool), then you may want to consider seeing a doctor.