12 Natural Remedies for Constipation Relief

You might be constipated if you have fewer than three bowel movements per week. You might try exercising, staying hydrated, and eating a high-fiber diet for natural constipation relief. High-fiber foods for constipation relief include fruits, legumes, vegetables, and whole grains.

You may also consider using an osmotic agent, such as magnesium citrate, or a stimulant laxative for immediate constipation relief at home. These medications, available over the counter, can help you pass a hard stool.

Anyone can have difficulty pooping from time to time. The inability to pass stool can be a chronic issue for some people. Constipation becomes chronic when it slowly worsens over months or, in some cases, years. Read on to learn how to naturally relieve constipation quickly.

What Is Constipation?

Constipation means having fewer than three bowel movements per week. The stool might be hard, dry, or lumpy and hard to pass. You may also feel like all stool has not passed.

What causes constipation varies from person to person. Knowing why you can't empty your bowels may help you find a constipation treatment that works. People with constipation often have slow-transit constipation, meaning stool passes too slowly through the gut. You might have difficult or infrequent bowel movements if you're consuming a diet low in fiber or leading a sedentary lifestyle.

Maybe you get constipated when you travel because your usual bathroom routine is disrupted. Ignoring the need to poop and "holding it" can also cause constipation over time. Constipation can also be a side effect of taking certain medications. These include iron, opioids, antidepressants, and calcium channel blockers.

Some people have a form of pelvic floor dysfunction known as dyssynergic defecation. This dysfunction causes the muscles that usually relax when pooping are contracting. Biofeedback therapy can be an effective treatment in this case. This neuromuscular training helps correct the biomechanics of pooping.

Constipation can be a symptom of diabetes, hypothyroidism, or neurological disorders. A bowel blockage can also prevent stool from passing normally.

See a healthcare provider if you're older than 50 and haven't had a colorectal cancer screening or have rectal bleeding, unexplained weight loss, or severe pain. They can rule out colorectal cancer or some other bowel blockage.

1. Avoid Dairy

It might help to avoid dairy products if you are constipated. Some people have an intolerance to lactose, which is a sugar found in dairy products. Lactose intolerance typically causes symptoms like abdominal swelling, diarrhea, and gas. Research has shown that lactose intolerance may also be the culprit in about 30% of people with constipation.

2. Drink Coffee

Drinking coffee can make you feel the urge to have a bowel movement. Some evidence suggests that caffeine has a laxative effect and triggers muscles in the digestive system to contract.

Keep in mind that this effect may worsen constipation or diarrhea in people with irritable bowel syndrome (IBS). It might help to remove coffee from your diet if you have IBS to see if that improves symptoms.

3. Eat More Fiber

Adequate fiber intake is helpful for digestion and can improve constipation. Fiber helps bulk stool up and keeps it moving through the digestive tract.

High-fiber foods can regulate bowel movements and alleviate constipation. These foods include:

• Fruits: Apples, berries, pears, and oranges
• Legumes: Black beans, chickpeas, and lentils
• Nuts: Almonds, peanuts, and pecans
• Vegetables: Broccoli, carrots, collard greens, and green peas
• Whole grains: Oatmeal or whole wheat bread

Only 5% of the population gets enough fiber. Experts advise anyone older than 2 to eat 14 grams (g) of fiber per every 1,000 calories consumed. That's about 25–28 g of dietary fiber per day for women and 28–34 g per day for men.

Psyllium has several advantages over other types of fiber. This type of soluble fiber comes from the husks (seed coat) of some flowering plants. Research has shown that psyllium is beneficial for relieving constipation. It also lowers cholesterol, improves blood sugar control, helps you feel full for long periods, and controls blood pressure.

Psyllium is found in over-the-counter (OTC) products like Metamucil. Other bulking agents include methylcellulose, a type of plant fiber and the main ingredient in Citrucel.

4. Eat Probiotic Foods 

Probiotic foods like yogurt, kefir, and kimchi and supplements contain healthy gut bacteria that may ease constipation. These bacteria help soften stool and increase the number of bowel movements.

A study published in 2022 suggested that probiotics can significantly improve constipation. The study authors identified the bacteria Lactobacillus plantarum as being especially helpful in easing constipation.

Keep in mind that the Food and Drug Administration (FDA) minimally regulates supplements. The effects of supplements vary and depend on dosage, frequency of use, and interactions with current medications. Talk to a healthcare provider or pharmacist before starting any probiotic supplements.

5. Eat Prunes

Research has found that eating prunes can help improve the frequency of bowel movements in people who don't eat enough fiber. Prunes may get their laxative effect from a dose of fiber. There's nearly 3 g of fiber in a serving of five dried prunes.

Prunes are also a source of sorbitol, or a sugar alcohol. Sugar alcohols can irritate the gut in some people.

6. Try a Low-FODMAP Diet

FODMAP is short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These sugars may cause constipation in some people.

Going on a low-FODMAP diet means eliminating and then slowly reintroducing potentially troublesome foods, such as:

• Beans and legumes
• Dairy products
• Fruits with pits, such as apples, avocados, or cherries
• Garlic
• High fructose corn syrup
• Honey
• Onions
• Sugar alcohols
• Wheat

This process helps you figure out what foods are causing your gut issues. You can do the diet at home, but it's usually supervised by a healthcare provider or registered dietitian nutritionist.

7. Consider Bowel Training

Bowel training includes trying to poop at the same time every day. After breakfast is a good time, as eating stimulates the bowel.

Placing your feet on a stool can help place your body in a better pooping position. It also helps relax your pelvic floor muscles. Research has shown that using a stool decreases straining and helps completely clean out the bowels.

Not rushing the process and giving yourself enough time to poop also helps. Try visualizing the process happening while you're going to the bathroom. Use deep breathing, which will help you relax.

8. Exercise

A review published in 2019 found that exercise has significant benefits in improving the symptoms of constipation. Movement affects digestion because it helps move food, gas, and stool along the digestive tract. The researchers noted, however, that the studies reviewed were not well-structured. More research with better-designed studies is needed.

9. Manage Stress

Stress is a risk factor for developing IBS, which can cause constipation. Reducing stress can help manage IBS. Simple ways to manage stress include finding time to relax and practicing meditation or tai chi.

Certain types of yoga can also decrease stress and improve constipation. Poses that include twisting and placing pressure on the abdomen can help you pass stool.

10. Stay Hydrated

Water is essential for many processes in our bodies, including digestion. However, there's no universal recommendation for water intake. Many variables, from activity level to age to sex, determine whether you're hydrated.

As a general rule, the National Academy of Medicine recommends 2,700 milliliters (ml) of water per day for women and 3,700 ml per day for men. That's about 11.5 cups for women and 15.5 cups for men.

This recommendation includes fluids you consume in food and beverages, as well as water. Aim for 9 cups of fluid intake per day for women and 13 cups for men, in addition to the water you get from food.

11. Take a Laxative

Stimulant laxatives, taken by mouth or as a suppository, increase water content in the gut and increase intestinal activity. They include senna, or an herbal laxative found in products to relieve constipation. These products include teas and supplements.

Laxatives make quick work of resolving occasional bouts of constipation by speeding up your bowel movements. Avoid using these products as the first line of treatment. Only use laxatives for severe constipation or if other treatments haven't worked. Talk to a healthcare provider before using laxatives if you're pregnant.

12. Use Magnesium Citrate

Magnesium citrate is an osmotic agent that may alleviate constipation. Osmotic agents help soften stool, making it easier to pass.

Magnesium citrate can be purchased over the counter. The medication comes in a powder you can mix into a drink or as a liquid you take by mouth. A bowel movement typically happens within 30 minutes to six hours of taking magnesium citrate.

A Quick Review

Natural remedies for constipation relief at home include exercising, staying hydrated, and eating a high-fiber diet. High-fiber foods include fruits, legumes, vegetables, and whole grains. 

You can also get immediate constipation relief by using an osmotic agent or stimulant laxative. Just make sure that you do not use stimulant laxatives too often. Talk to a healthcare provider if you frequently have constipation, or fewer than three bowel movements per week. They can diagnose an underlying cause and advise medical treatment.

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