Various home treatments can help manage constipation, such as drinking more water and eating fiber. If home remedies do not help, over-the-counter and prescription medications are available.
Constipation affects around 20% of people in the United States, resulting in 8 million doctor visits per year
People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.
Constipation is characterized by the following symptoms ):
- fewer than three bowel movements per week
- hard, dry, or lumpy stools
- difficulty or pain when passing stools
- a feeling that not all stool has passed
Constipation can have a serious negative effect on quality of life, as well as on physical and mental health.
There are many natural ways to help relieve constipation. People can do these in the comfort of their own homes, and most of them are supported by science.
Here are 12 natural home remedies to relieve constipation.
1. Drink more water
Drinking water seems obvious, right? But many of us struggle to stay properly hydrated throughout the day.
The National Academies of Science, Engineering and Medicine recommends the following for daily fluid intake:
- 125 ounces (3.7 liters) for men.
- 91 ounces (2.7 liters) for women.
“Drinking lots of water, especially warm or hot water in the morning, can help you have a bowel movement,” encourages Dr. Garg.
Staying hydrated can help you poop regularly. If you’re experiencing constipation, drinking water can help trigger a bowel movement.
2. Eat more fiber, especially soluble, non-fermentable fiber
“You are what you eat” isn’t just a common saying. It can help you focus on eating the right types of foods that are high in fiber and plant-based so you feel well, says Dr. Garg.
What you eat can affect your bowel habits, your gut microbiome and how you feel in general.
Adding high-fiber foods to your diet can help regulate your bowel movements by bulking up your stool and helping it move through your intestines faster.
These foods are high in fiber:
- Whole-wheat pasta.
- Barley.
- Chickpeas.
- Edamame.
- Lentils and split peas.
- Blackberries.
- Raspberries.
- Pears.
- Artichoke hearts.
- Brussels sprouts.
- Chia seeds.
- Avocado.
- Oatmeal.
- Whole grain bread.
- Prunes.
Bottom line: Try eating more high fiber foods. Supplementing the diet with soluble non-fermentable fiber, such as psyllium, can also help.
3. Exercise more
.
Studies have linked sedentary lifestyles with an increased risk of constipation. Because of this, some healthcare experts recommend increasing exercise to get the stool moving .
That said, not all studies agree that exercise treats constipation. Therefore, more research is needed .
Other studies have reported that although exercise did not always improve the number of times people went to the bathroom, it did reduce some symptoms and improved people’s quality of life scores .
In people with IBS, moderate exercise (brisk walking) can improve digestive symptoms and quality of life scores. However, vigorous exercise (jogging) could make symptoms worse for some .
Try doing some gentle exercise — such as going for regular walks, swimming, cycling, or jogging — to see if it helps.
Bottom line: Exercise may reduce the symptoms of constipation in some people.
4. Try Herbal Therapy
Herbs are one of the oldest constipation treatments. Numerous cultures around the world have used herbs to cure constipation for thousands of years. These tried-and-true remedies are generally divided into two categories: bulk-forming and stimulant laxatives.
According to a research review, bulk-forming psyllium, derived from a wide-ranging plant, can be bought in powder or supplement form, and has been shown to increase stool frequency and improve stool consistency. The same review describes stimulant herbs for constipation such as senna, Cascara segrada, and aloe, which have all been shown to stimulate the bowels in clinical trials. Note that stimulant laxatives should be taken only for acute constipation on the advice of a health professional.
One reason to think twice before using herbs for constipation is that stimulant laxative herbs, particularly aloe, can cause cramping, per the Mayo Clinic. Along with side effects, herbal therapies for constipation may interact with medications and supplements. Always speak with a qualified healthcare practitioner before taking any herbs.
5. Take Laxatives
A laxative is a type of over-the-counter medicine that can help you with bowel movements. There are a few different options:
- Stimulants. This type of laxative creates intestinal contractions to help you go to the bathroom.
- Osmotics. Taking these laxatives increases the amount of intestinal fluid to make you go to the bathroom.
- Lubricants. Mineral oil helps hard stool pass more easily through lubrication of the intestines.
- Stool softener. These medications turn hard stool softer, making it pass more easily.
6. Eat probiotic foods or take probiotic supplements
Probiotics may help prevent chronic constipation. Probiotics are live, beneficial bacteria that naturally occur in the gut. They include Bifidobacteria and Lactobacillus.
People can increase their levels by eating probiotic foods.
Some people who have chronic constipation have an imbalance of bacteria in their gut. Consuming more probiotic foods could help improve this balance and prevent constipation.
One study mentioned in a 2019 review found that taking probiotics for 2 weeks can help treat constipation, increasing stool frequency and stool consistency .
They could also help treat constipation by producing short-chain fatty acids. These may improve gut movements, making it easier to pass stools.
Alternatively, try a probiotic supplement. Some studies have found that people started to feel the benefits of these supplements after 4 weeks .
Try taking probiotic supplements, which are available online, or eating more probiotic-rich foods to see if this helps with constipation. Prebiotic foods include:
- yogurt
- sauerkraut
- kimchi
Bottom line: Probiotics may help treat chronic constipation. Try eating probiotic foods or taking a supplement.
7. Anjeer (or figs) can also do wonders!
Also known as figs, anjeer can offer instant constipation relief when soaked in warm water. It has a high fiber content and is highly recommended as well. Anjeer is known to be the best home remedy for constipation in kids.
Constipation is one of the leading hygiene problems in India. Many people try to solve it by taking laxatives. But these laxatives are not good for your body, and they don’t work permanently and can cause other damage with excessive use.
On the other hand, figs work naturally, and they solve constipation permanently. Just adding two figs to your breakfast can be an excellent, instant constipation relief medicine or remedy and can give you a healthy, constipation-free life.
Figs treat constipation because they are rich in fiber, help with digestion, and clean the digestive tract. They have live microorganisms that promote the production of healthy bacteria in the intestines. So figs must be included in your everyday diet if you are always asking yourself or others, “how to get rid of constipation?”
8. Eat prebiotic foods
Prebiotics are an indigestible carbohydrate fiber. Prebiotics include oligosaccharide and inulin.
Although dietary fibers reduce constipation by improving the consistency and bulk of stool, prebiotics have their effects by improving digestive health.
Prebiotic fibers improve digestive health by feeding the beneficial bacteria in the gut, which boosts probiotics and improves the balance of the gut bacteria .
In fact, some prebiotics may help increase the frequency of bowel movements, as well as make stools softer (53).
Prebiotic foods include:
- chicory
- Jerusalem artichokes
- garlic
- onions
- bananas
- leeks
- chickpeas
However, garlic and onions are not included in a low FODMAP diet as these foods can trigger symptoms in people with IBS.
Bottom line: Foods that contain prebiotic fibers can improve digestive health and the balance of beneficial gut bacteria. Prebiotics may help relieve constipation.
9. Lemon water can also be an excellent constipation solution
Lemon juice contains citric acid that helps stimulate your digestive system and can flush out toxins from your body as well. It proves to be very helpful and acts as a natural constipation reliever.
You can take a glass of water and squeeze fresh lemon juice into it every morning. Also, adding lemon to your tea is an ideal home cure for constipation and may even improve long-term digestion.
Lemon water is a natural detoxifier. It contains citric acid and hence helps in metabolism, a process in which the body breaks down food into energy. The citric acid present in lemon juice also causes contractions in the intestines, which helps with easy bowel movements.
Some other nutrients present in lemon water may also play a role in relieving constipation. All in all, lemon water can give you immediate constipation relief at home!
10. How to relieve constipation by using mulethi (or liquorice root)
This is one of the most effective ayurvedic (an ancient Indian medicine system) foods that might help improve digestion. Take a teaspoon of powdered liquorice root and add a teaspoon of jaggery to it. Now, you can just drink it with a cup of warm water.
It is known to promote bowel activity and is widely considered to be one of the best herbs for constipation. In fact, liquorice relieves constipation by softening stools and reducing the need to strain, and it can also help with the symptoms of irritable bowel syndrome (IBS). It reduces the over-absorption of water from the gut, and its somewhat astringent properties (i.e., it draws water into the gut) help reduce watery stools.
The active compounds in liquorice root are glabridin, which inhibits the enzyme kallikrein, and glycyrrhizin, a saponin with a similar effect on the hormone gastrin. Kallikrein and gastrin help with the digestive process.
Glycyrrhizin also reduces the acidity (acidity) of the stool, which helps restore a more alkaline environment in the gut (pH). In addition, the anti-inflammatory actions of glycyrrhizin can help reduce gut inflammation, which can lead to constipation.orbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.
11. Try avoiding dairy
In people with an intolerance to it, eating dairy can cause constipation due to its effect on the gut’s movements ).
This includes children who are intolerant to cow’s milk protein and adults with lactose intolerance.
If someone suspects a dairy intolerance, they can see their doctor for diagnosis. The doctor may recommend temporarily removing dairy from the diet, while increasing other calcium-rich foods, to see if it improves the symptoms.
Bottom line: Dairy or lactose intolerance may cause constipation in some people. In these people, removing dairy from the diet can help relieve symptoms.
12. When to See a Doctor
Constipation is usually not an emergency. If you experience it frequently, you may try home remedies for a week or two. If symptoms do not subside, go to your doctor. If you are not usually constipated, then you may want to go to the doctor sooner, depending on your level of discomfort.
You should always seek medical attention when you have the following symptoms in addition to constipation:
- Severe pain
- Blood in the stool
- Fever
- Unexplainable weight loss
Your doctor may suggest:
- Prescription medications
- Surgery to remove blockages
- Surgery to remove part of the colon in more severe cases