13 Natural Home Remedies to Relieve Constipation (With Expert Insights and Q&A)

Diet, Lifestyle, Medicine, and Illness Causes of Constipation and 13 Available Remedies

13 natural home remedies to relieve constipation

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✨💪 Constipation: It’s a Pain in the Butt! 💩✨

Constipation affects around 20% of people in the United States, resulting in 8 million doctor visits per year (source 1, source 2). 😱 It’s no wonder that finding relief from constipation is a hot topic. 🌡️ Thankfully, there are many natural remedies you can try at home to get things moving smoothly again. Let’s dive into 13 effective home remedies for constipation, with valuable insights and expert answers to common questions.

1. Drink More Water 💦

💧Stay hydrated, my friends! Being dehydrated regularly can make you constipated. To prevent this, it is important to drink enough water and stay hydrated (source 6, source 7, source 8). You can even try drinking some sparkling water to rehydrate and get things moving again. Beware of sugary soda, though. That won’t do you any good and may even make constipation worse (source 12, source 13). Sparkling water, on the other hand, can be more effective at relieving constipation (source 9, source 11). Just be careful if you have irritable bowel syndrome (IBS), as carbonated drinks might worsen your symptoms.

Bottom line: Dehydration can cause constipation, so be sure to drink enough water. Sparkling water may be even more effective at relieving constipation.

2. Eat More Fiber, Especially Soluble, Non-Fermentable Fiber 🥦

💩💥 “Fiber up, folks!” That’s what your gut is screaming for. Increasing your dietary fiber intake can improve your bowel movements and make them easier to pass (source 14). But not all fiber is created equal. There are two types: insoluble fiber and soluble fiber. Insoluble fiber adds bulk to your stool and makes it pass more quickly. Soluble fiber, on the other hand, absorbs water and forms a gel-like paste, which softens the stools and improves their consistency. Psyllium, a non-fermentable soluble fiber, is especially effective in treating constipation (source 18, source 19, source 20).

However, increasing fiber intake doesn’t work for everyone. While some people find relief, others experience worsened symptoms (source 16, source 17). It’s like that saying goes: “Different strokes for different folks.” 😄

Bottom line: Try eating more high-fiber foods and consider supplementing your diet with soluble non-fermentable fiber, such as psyllium.

3. Exercise More 🏃‍♀️🏋️‍♂️

Did you know that exercise can help get your bowels moving? It’s true! Various research studies have reported that exercise could improve constipation symptoms (source 23, source 24, source 25, source 26). So, if you’ve been sitting on your butt all day, it’s time to get off your tush and get moving! 🚶‍♀️🏊‍♀️🚴‍♂️

But hold on, not all studies agree on the benefits of exercise for constipation. More research is needed to determine the full picture (source 27). Nevertheless, even if exercise doesn’t improve your number of bathroom visits, it may still reduce certain symptoms and improve your quality of life (source 28). Just be mindful of the intensity of your workouts. Moderate exercise is generally better for people with IBS, while vigorous exercise could exacerbate symptoms for some (source 29).

Bottom line: Exercise may reduce the symptoms of constipation in some people.

4. Drink Coffee, Especially Caffeinated Coffee ☕

☕ Ah, the magical elixir of life! For some people, drinking coffee can increase the urge to go to the bathroom. Coffee stimulates the muscles in your digestive system, making things move along (source 29, source 30). In fact, one study found that caffeinated coffee is even more effective than water at stimulating the gut (source 31). But here’s the catch: too much caffeine can worsen symptoms in people with IBS. So, if you’re one of those unlucky souls, you might want to skip the coffee for now (source 30).

Bottom line: Coffee can help relieve constipation by stimulating the muscles in the gut. Just be mindful of your caffeine tolerance.

5. Take Senna, an Herbal Laxative 🌿

🌱 Sometimes you need a little herbal help to get things moving. Senna is a popular and safe herbal laxative that can help treat constipation (source 34, source 35). It contains plant compounds that stimulate the nerves in your gut and speed up bowel movements (source 36).

Before you start chugging senna, though, remember that it’s best to consult a doctor if your symptoms persist after a few days. And if you’re pregnant, breastfeeding, or have certain health conditions like inflammatory bowel disease, steer clear of senna (source 35).

Bottom line: Senna can be an effective remedy for constipation. Just make sure to use it as directed and consult a doctor if needed.

6. Eat Probiotic Foods or Take Probiotic Supplements 🍓🥬

🦠🌱 Gut bacteria play a critical role in many bodily functions, including digestion. Probiotics, the good bacteria in your gut, can help prevent chronic constipation. You can increase your probiotic levels by eating probiotic foods or taking a probiotic supplement.

Studies have shown that probiotics can increase stool frequency and consistency, making it easier to pass stools (source 37). The beneficial bacteria also produce short-chain fatty acids that improve gut movements (source 38). So, go ahead and indulge in some yogurt, sauerkraut, or kimchi. Your gut will thank you!

Bottom line: Probiotics may help treat chronic constipation. Try incorporating probiotic-rich foods into your diet or taking a supplement.

7. Over-the-Counter or Prescription Laxatives 💊

When all else fails, laxatives are here to save the day! 🎉 There are various types of laxatives available, such as bulking agents, stool softeners, stimulant laxatives, and osmotic laxatives. You can speak to a doctor or pharmacist to determine which one is best for you (source 40, source 41).

However, it’s important not to rely on laxatives as a long-term solution without consulting a doctor. They should be used as a temporary measure to get your bowels back on track. So, proceed with caution!

Bottom line: Laxatives can provide effective relief from constipation. Consult a healthcare professional for guidance on which type to use.

8. Try a Low FODMAP Diet 🥦🍌

💥🥦 The low FODMAP diet is an elimination diet that has shown promise in treating constipation-predominant irritable bowel syndrome (IBS) (source 42, source 43, source 44). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. By limiting high FODMAP foods and reintroducing them systematically, you can identify which ones trigger your symptoms (source 45).

However, the low FODMAP diet alone may not provide sufficient relief for some people. Paying attention to other dietary factors, such as water and fiber intake, is crucial for an effective solution (source 46, source 47).

Bottom line: A low FODMAP diet may help relieve IBS-related constipation, but it may not be a standalone solution.

9. Eat Shirataki Noodles or Take a Glucomannan Supplement 🍜

🍜 Glucomannan, a type of soluble fiber derived from the konjac plant, has shown promise in treating constipation (source 48). It improves bowel movements and acts as a prebiotic by enhancing the balance of good bacteria in the gut.

You can get glucomannan from supplements or by eating shirataki noodles, which are low in calories and high in fiber (source 50). Just make sure to compare different brands of glucomannan supplements before making a purchase.

Bottom line: Glucomannan may help treat constipation. Consider adding shirataki noodles to your diet or taking a glucomannan supplement.

10. Eat Prebiotic Foods 🌽🧅

🌿🌽 Prebiotics are indigestible fibers that feed the beneficial bacteria in your gut and improve digestive health (source 52). Some prebiotics can increase the frequency of bowel movements and soften stools, making things easier for you in the bathroom (source 53).

Foods rich in prebiotic fibers include chicory, Jerusalem artichokes, garlic, onions (if you’re not following a low FODMAP diet), bananas, leeks, and chickpeas. So, go ahead and dig into that bowl of guacamole with some onion and garlic!

Bottom line: Prebiotic foods can improve your digestive health and alleviate constipation. Get your fill from a variety of sources.

11. Try Magnesium Citrate 💪

💊💧 Magnesium citrate is an over-the-counter supplement that can help relieve constipation. It acts as an osmotic laxative, pulling water from the surrounding tissues into your digestive system (source 54, source 55).

Just be mindful of the dosage and consult a healthcare professional if you have any concerns.

Bottom line: Taking magnesium citrate can provide relief from constipation. Follow the recommended dosage and consult a healthcare professional if needed.

12. Eat Prunes 🍇

🍇 Prunes, also known as dried plums, are nature’s laxative. They contain sorbitol, a sugar alcohol that has a natural laxative effect (source 56, source 57). In fact, prunes may be more effective than other sources of fiber like psyllium (source 58, source 59). So, if you’re looking for a natural and accessible remedy, turn to the mighty prune! 🦸‍♀️

Bottom line: Prunes can be a very effective remedy for constipation.

13. Try Avoiding Dairy-Free 🥛

🐄🧀 In people who are intolerant to dairy, consuming dairy products can cause constipation due to their effect on gut movements (source 60). If you suspect a dairy intolerance, try removing dairy from your diet temporarily and see if your symptoms improve. Just make sure to get your calcium from other sources, like leafy greens and fortified foods, to meet your nutritional needs.

Bottom line: Dairy or lactose intolerance may cause constipation for some people. Removing dairy from the diet can help relieve symptoms.

Frequently Asked Questions 💡

How do you get rid of constipation fast? 🚀

Taking laxatives can provide quick relief from constipation. Examples include stool softeners, bulking agents, stimulant laxatives, and osmotic laxatives. Consult a healthcare professional to determine which type of laxative is appropriate for you.

What makes constipation go away? 💨

Laxatives and dietary changes, such as increasing fiber and water intake and incorporating probiotics, can help treat constipation.

What are some bad symptoms of constipation? 🚨

Besides fewer than three bowel movements a week, severe constipation may also be accompanied by rectal bleeding, an inability to pass gas, vomiting, fever, and back pain. If you experience these symptoms along with constipation, seek medical advice.

Takeaway 🏁

Constipation can be a real pain in the rear, but fear not! There are many natural remedies and lifestyle changes that can help get things moving smoothly. Remember to stay hydrated, increase your fiber intake, and incorporate exercise into your daily routine. And if push comes to shove, don’t hesitate to consult a healthcare professional for guidance.

🌟 Now, go forth and conquer your constipation! 🚀 And don’t forget to share this article with your fellow bathroom warriors. Let’s fight constipation together! 💪

🌐 Read the article in Spanish

Got more questions? We’ve got answers! Check out these FAQs for additional insights on constipation.

Frequently Asked Questions 🤔

  1. How do you get rid of constipation fast? Taking laxatives, such as stool softeners or bulking agents, can provide quick relief from constipation. Consult a healthcare professional for guidance on which type of laxative is appropriate for your situation.

  2. What makes constipation go away? Laxatives and dietary changes, such as increasing fiber and water intake and incorporating probiotics, can help treat constipation.

  3. What are some bad symptoms of constipation? In addition to experiencing fewer than three bowel movements per week, severe constipation may be accompanied by rectal bleeding, an inability to pass gas, vomiting, fever, and back pain. If you experience these symptoms alongside constipation, seek medical advice.

Remember, everyone’s experience with constipation may differ, so it’s always a good idea to consult a healthcare professional for personalized advice.

Let’s conquer constipation together! Share this article with your friends and family, and spread the word about the power of these natural remedies. Together, we can kick constipation to the curb and enjoy a happier and healthier gut! 🌟🚀🌈

  1. Study on the prevalence and treatment patterns of chronic constipation in the United States
  2. Study on the epidemiology of constipation in the United States
  3. Mayo Clinic – Constipation
  4. Study on the impact of chronic constipation on health-related quality of life
  5. Clinical psychology review on the bidirectional relationship between mental health and constipation
  6. Study on the association between dehydration and constipation in the elderly
  7. Study on the effect of fluid intake on bowel habits
  8. Study on the link between water intake and chronic constipation
  9. Study on the effectiveness of carbonated water in relieving constipation
  10. Research article comparing the effects of carbonated water and tap water on constipation
  11. Study on the association between sugary soda consumption and constipation in children
  12. Research article on the relationship between sugary soda consumption and constipation in adults
  13. Cochrane review on the effectiveness of dietary fiber for treating chronic constipation
  14. Study on the benefits of dietary fiber supplementation in chronic constipation
  15. Randomized controlled trial on the effects of fiber supplementation in constipation
  16. Cochrane review on the effects of dietary fiber on symptoms of constipation
  17. Review article on the effectiveness of psyllium in treating constipation
  18. Study comparing the effects of psyllium and insoluble wheat bran on constipation
  19. Study on the efficacy of soluble and insoluble fibers for constipation
  20. Systematic review on the efficacy of physical exercise in treating constipation
  21. Pilot study on the effects of aerobic exercise on constipation
  22. Randomized controlled trial on the effects of physical exercise on colonic transit
  23. Study on the relationship between sedentary lifestyle and constipation in young women
  24. Review article discussing the conflicting evidence on the effects of exercise on constipation
  25. Randomized controlled trial on the effects of exercise on constipation-related symptoms
  26. Study on the effects of exercise on digestive symptoms in patients with IBS
  27. Review article on the relationship between exercise and gastrointestinal symptoms in IBS patients
  28. Study comparing the bowel-stimulating effects of coffee and water
  29. Review article on the use of senna as a laxative
  30. Information from the National Institute of Health on the use of senna as a laxative
  31. Study on the mechanism of action of senna in treating constipation
  32. Systematic review on the effects of probiotics in treating constipation
  33. Study on the effects of probiotics on gut motility and stool consistency
  34. Mayo Clinic information on laxatives for constipation
  35. Cleveland Clinic article on the different types of laxatives
  36. Systematic review on the effects of the low FODMAP diet in treating IBS
  37. Study on the effects of a low FODMAP diet in patients with IBS
  38. Systematic review on the use of the low FODMAP diet in IBS patients
  39. Study on the effectiveness of glucomannan in treating constipation
  40. Systematic review on the effectiveness of glucomannan for constipation in children
  41. Controlled study on the effects of glucomannan on constipation
  42. Review article on the role of prebiotics in improving gut health
  43. Study on the effects of prebiotics on gut health and stool frequency
  44. Study on the effectiveness of magnesium citrate as a laxative
  45. Study on the use of magnesium citrate as a bowel preparation before surgery
  46. Study on the effects of prunes on bowel movements
  47. Research article on the laxative effects of prunes
  48. Comparative study on the effects of prunes and psyllium for constipation
  49. Study on the effective dosage of prunes for constipation
  50. Study on the effects of dairy on gut motility

🌐 Read the article in Spanish

Got more questions? We’ve got answers! Check out these FAQs for additional insights on constipation.

Frequently Asked Questions 🤔

  1. How do you get rid of constipation fast? Taking laxatives, such as stool softeners or bulking agents, can provide quick relief from constipation. Consult a healthcare professional for guidance on which type of laxative is appropriate for your situation.

  2. What makes constipation go away? Laxatives and dietary changes, such as increasing fiber and water intake and incorporating probiotics, can help treat constipation.

  3. What are some bad symptoms of constipation? In addition to experiencing fewer than three bowel movements per week, severe constipation may be accompanied by rectal bleeding, an inability to pass gas, vomiting, fever, and back pain. If you experience these symptoms alongside constipation, seek medical advice.

Remember, everyone’s experience with constipation may differ, so it’s always a good idea to consult a healthcare professional for personalized advice.

Let’s conquer constipation together! Share this article with your friends and family, and spread the word about the power of these natural remedies. Together, we can kick constipation to the curb and enjoy a happier and healthier gut! 🌟🚀🌈

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