• Irritable bowel syndrome or spastic bowels
• Changes in routine, like traveling, rushing out in the morning or even pregnancy
• Overuse of laxatives
• Suppressing or ignoring the urge to have a bowel movement
• Specific diseases such as stroke, hypothyroidism or diabetes, or neurological conditions like MS or Parkinson's disease.
• Physical problems with the colon, rectum or intestinal function (chronic idiopathic constipation) such as obstruction, tumors, diverticulosis or strictures.

Natural, laxative-free solutions Try these easy methods to help prevent constipation:

1. Magnesium Citrate: Magnesium is a natural muscle relaxant. Many people tend to hold tension and stress in the muscles of the abdomen and digestive tract. Taking magnesium (starting with a dose of 250–300mg twice per day) can reduce tension and cramping and may help to ease constipation without dependence.

2. Vitamin C: Vitamin C taken in slightly higher amounts is a great natural laxative. This effect will be reached in different people at different doses. Begin by taking 1,000 mg twice per day and increase from there until you obtain the desired effects. It is best to take the vitamin C in divided doses throughout the day, rather than all at once. Magnesium and vitamin C are both included in Clear Detox – Digestive Health, a simple and gentle product for digestive cleansing.

3. Essential fatty acids: Oils like fish, flax, evening primrose, borage and hemp are great for healthy bowel function. Try a tablespoon or two per day. Simply add these to your smoothies-you won't even know they are in there! Try adding avocado to your salads or sandwiches for a dietary source of essential fatty acids.

4. Calcium/magnesium combination: Taken before bed, these two minerals may help to improve your sleep, strengthen your bones and assist with bowel regularity. Try a 1:1 ratio of calcium to magnesium, as more calcium can actually cause constipation. If you decide to go with this product, it is not necessary to take the extra magnesium mentioned above.

5. Flaxseed: Add 1-2 tablespoons of ground flaxseed to your daily smoothie. It is a cheap and effective source of fibre and healthy oils. If you purchase ground flaxseed, ensure it is stored in a vacuum-sealed package and keep it in the freezer. Alternatively, you can grind it yourself with a coffee grinder. If you grind it yourself, prepare only enough to last a few days and keep it in the fridge. Once flaxseed is ground, the oils are exposed and may become rancid if not properly stored.

6. Drink water: This is one of the easiest ways to prevent constipation.

7. Eat fruits and vegetables: Certain fruits and veggies are high in fibre and great for keeping you regular. Blueberries, pears, apples and dried figs are high in fibre, as are broccoli, beans, peas and spinach. Aim for 25–30 grams of fibre each day. Check out the Truestar meal plans for healthy options.

8. Exercise!

It is not wise to obsess about the need to open the bowels daily, but you should seek the advice of your doctor if you experience a change of bowel habit that persists. If you continue to have problems, consider my recommendations for irritable bowel syndrome that may assist you in finding the cause of your digestive upset.