15 Effective Home Remedies for Constipation

Home remedies for constipation can be followed in many ways. This includes increasing hydration, consuming probiotics food, performing exercise daily, etc. Constipation is typically a common digestive system issue that is caused by infrequent bowel movements or if your passage is hard, dry, or painful. It can lead to symptoms such as bloating, abdominal pain, and cramping, making it quite uncomfortable. Many factors can contribute to this, low fiber intake, dehydration, hormonal changes, not enough exercise, stress, and certain medications. There are several scientifically proven natural remedies for constipation that you can try at home and get relief from this uncomfortable problem.

Here are the 15 home remedies for constipation.

1. Increase Your Water Intake

Water is essential for optimal health and plays a critical role in digestion. If you are dehydrated, stool (feces) can become hard and difficult to eliminate, leading to constipation.

Also, during dehydration, your colon absorbs more liquid from your stool, which makes it even harder. Drinking water is one of the best home remedies for constipation. It helps to keep your stools soft, hydrated, and easy to pass, aiding in proper bowel movement. It also helps to keep the digestive system healthy and function properly.

The amount of water you need to drink each day depends on several factors, including your age, activity level, and climate. However, most adults should aim to drink at least 8 glasses of water per day. If you are constipated, you may need to drink even more. Try drinking an extra 2-4 glasses of water per day if you are constipated.

How to consume water for constipation relief:

1. Start your day off right by drinking some water. It will keep the functionality of the digestive system at its best.
2. Drink water half an hour before and after the meal. It will make your body digest the food easier.
3. Consume water throughout the day instead of drinking too much at once.
4. Drink lukewarm water (instead of cold). It can help your digestive system relax and make your stool go through easier.
5. If you are feeling difficulty or just do not feel like drinking plain water, you can add your favorite fruit to make it more appealing.

2. Exercise Helps Relieve Constipation in Greater Way

Exercise is a natural and effective way to stimulate the digestive health and help relieve constipation. It can promote bowel regularity by increasing the contractions of the muscles in the large intestine. This can help to prevent constipation by reducing the amount of time that food spends in your intestines, where it can become hard and dry. This process aid to move fecal matter more efficiently, eventually leading to easier and more frequent bowel movements.

Exercise also helps to lower stress levels, which is another contributor that causes constipation. People who are stressed out are more likely to have digestive problems. Exercise releases endorphins, which help lower stress levels and make your digestive system healthier.

Any type of physical activity can be beneficial for alleviating constipation. Some of the most effective exercises include walking, jogging, cycling, swimming, and yoga poses. These exercises have been known to stimulate digestive health naturally and relieve constipation in individuals. Stretching and squatting exercises can help to improve your flexibility, which can also help to improve your digestive health.

Start by making small changes in your daily routine to incorporate physical activity. For example, park your car further away from your destination and walk the rest of the way, or take the stairs instead of the elevator. This can help you start to build up your activity levels without feeling overwhelmed.

Additionally, it is important to be consistent with your exercise habits. Find activities that you enjoy and make them a regular part of your routine.

3. Eat More Fiber Rich Foods

Dietary fiber is a type of carbohydrate that is not digested by the body. It passes through the digestive system mostly intact, adding bulk to stools and promoting bowel movements. There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water and forms a gel-like substance that helps to slow down the passage of food through the intestines. This type of fiber can be found in oats, beans, and peas.

Insoluble fiber does not dissolve and is responsible for adding bulk to stools. It can be found in whole grains, such as wheat bran, and in vegetables like carrots and celery.

How fiber helps to relieve constipation

The most obvious way that fiber helps to relieve constipation is by promoting regular bowel movements. When you consume fiber, it passes through your digestive system relatively intact, which adds bulk to your stool and helps it move more easily through your digestive tract.

Fiber also helps to soften stool by absorbing water as it passes through your gastrointestinal tract. This makes it easier and more comfortable to pass, reducing the need to strain when pooping.

Best fiber-rich foods

Eating fiber-rich foods can help you avoid constipation and help you have proper bowel movements. Here are some of the best fiber foods to eat to help you get rid of constipation:

• Whole grains – brown rice, wheat bread, barley, and oatmeal.
• Legumes – lentils, black beans, kidney beans, soybeans, and chickpeas
• Vegetables – broccoli, spinach, kale, etc.
• Fruits – apples, pears, berries, etc.
• Legumes – lentils, chickpeas, and beans.
• Nuts and seeds – almonds, flaxseeds, and chia seeds.

If you are constipated, it is important to increase your fiber intake gradually. Adding too much fiber too quickly can cause gas, bloating, and diarrhea. Start by adding one or two high-fiber foods to your diet each day. Over time, you can increase the amount until you are getting 25-35 grams of fiber per day.

It is important to note that when increasing your fiber intake, you should also increase your water consumption. Adequate hydration is necessary to help fiber do its job and prevent constipation.

Read More: ABC Juice: Most Amazing Health Benefits and its Recipe

4. Take Probiotics for Chronic constipation

Probiotics are live microorganisms that offer a wide range of health benefits. They are commonly found in fermented foods, such as yogurt, kefir, and sauerkraut, or taken as a dietary supplement. While probiotics are most widely known for their role in promoting gut health, they also play a role in controlling bowel movements and easing constipation.

One of the main reasons for constipation is a lack of good and bad gut bacteria. Probiotics help to restore this balance by increasing the growth of beneficial gut bacteria such as Lactobacilli and Bifidobacterium.

Probiotics increase the frequency of stools by increasing the production of short-chain fatty acids (SCFA). This helps to increase the size of stools and stimulates the muscles in your colon. Also, it can increase the liquid content in your colon, which loosens stools and ease the passage.

5. Castor Oil

Castor oil has a long history of ayurvedic use, and it is usually known for its laxative effects. It is one of the best home remedies for constipation and has many benefits for people who experiencing it.

It is derived from the seeds of the Ricinus communis plant, and it contains ricinoleic acid, which has significant laxative properties. When castor oil is ingested, it increases the movement of the muscles in the intestines, thus promoting regular bowel movements and softening the stools, and making them easier to pass.

How to use castor oil for constipation:

1. Take 2-3 teaspoons of castor oil.
2. Mix it with warm milk and take it at night before going to bed.
3. If the drink is unpalatable, replace milk with fruit juice for a better taste (or)

1. Take 1 teaspoon of castor oil.
2. Mix it in 1 glass of warm water.
3. Drink it 2 hours after meals twice a day.

It is essential to stay hydrated while taking castor oil, so make sure to drink enough water throughout the day. It is always safe to take castor oil in the recommended dose since taking too much castor oil may lead to side effects like diarrhea. 

6. Prunes

If you are seeking a natural or home remedy for constipation, prune may be your choice. These dried fruits have been utilized as a laxative and recent research has demonstrated that they really work against constipation.

Prunes aid in relieving constipation primarily due to their richness in fiber. They possess both soluble and insoluble fiber, which bulk up the stools and facilitates their smooth passage. Consumption of 6-8 prunes can supply approximately 3 grams of fiber, accounting for 12% of your recommended daily intake.

Prunes have natural properties that function as laxatives, due to the presence of specific compounds. One such compound is sorbitol, a sugar alcohol that assists in the hydration of the colon and the softening of stool. In addition, prunes have other compounds that stimulate the muscular system in the digestive tract and facilitate bowel movements.

Prunes offer a natural and gentle option for alleviating constipation, unlike certain over-the-counter laxatives. With prunes, there’s minimal risk of experiencing undesirable side effects such as cramping or diarrhea. They are safe for regular consumption by most individuals and provide more than just constipation relief as they contain antioxidants and various nutrients that help overall health.

How to use prunes to help with constipation:

1. Incorporate a handful of prunes into your daily snack routine.
2. Enhance your breakfast with prunes by incorporating chopped prunes as a topping for your breakfast like oatmeal, granola, or yogurt.
3. Use prunes in your cooking and baking. Prunes can add a unique sweetness and texture to various healthy dessert recipes such as smoothies and energy bites.
4. Ease constipation by preparing your own prune juice.

7. Use Senna to Get Rid of Constipation

The active compounds in senna are sennosides and anthraquinones. The sennosides work by increasing the activity of the muscles in the intestines, which results in bowel movements. The anthraquinones work by stimulating the colon’s walls, which soften the stool and make it easier to expel.

When you take senna, it breaks down in your colon, where it releases the active ingredients. This stimulates and contracts the muscles in your colon, which helps to facilitate bowel moments. It usually takes 6 to 12 hours after you take senna to take effect.

Senna also helps with constipation by increasing the amount of water in your stool, which makes it easier for you to pass. It also helps to expel gas from your intestines, which helps to reduce bloating.

As a natural product, senna is generally safe to consume for short periods of time. Nevertheless, it is important to be aware that high doses or prolonged use of the product may result in adverse reactions, including diarrhea, abdominal cramping, and dehydration.

How to use senna for constipation:

1. Senna comes in various forms including tea bags, capsules, tablets, and tinctures. Choose the form that works best for you and your needs.
2. The dose intake of senna depends on what form you are using and always stick to the package instructions.
3. Senna takes several hours to work its laxative effects, so it is important to take it at the right time. Taking it at night or just before bedtime may be the optimal time to experience relief in the morning.
4. Senna can dehydrate your body, so make sure you stay hydrated. Avoid drinking alcohol or caffeine while taking senna.

8. Ginger

Ginger has a rich history of effectively treating symptoms associated with gastrointestinal disorders. Known as a potent intestinal carminative (a substance that promotes the elimination of intestinal gases) and intestinal spasmolytic (a substance that relaxes and soothes the intestinal tract) in herbal medicine, ginger aids in reducing colon spasms and cramps, and is highly effective in relieving nausea, vomiting, and motion sickness. It also facilitates the production of digestive juices, promotes healthy bowel activity, and acts as a colon cleanser.

How to use ginger for constipation relief:

1. Enjoy a cup of ginger tea by steeping fresh ginger in hot water, then strain and sip.
2. Enhance the flavor of your smoothies by adding fresh or ground ginger.
3. Spice up your meals by incorporating ginger into stir-fries, soups, and even baked treats.
4. Consider taking a ginger supplement if you do not like the taste or can’t find fresh ginger.

9. Triphala, The Blend of Three Fruits

Triphala is an incredible ayurvedic remedy for constipation composed of three medicinal fruits, namely Indian gooseberry (Amla), Bibhitaki, and Haritaki. This traditional Ayurvedic mixture has been utilized for centuries to promote general health and alleviate various conditions, including constipation.

Triphala has been shown to improve digestion and act like a laxative to help with bowel movements. This laxative action stimulates peristalsis, which is muscle contractions that help move waste around the gastrointestinal tract better. Also, triphala is known to make the stool more hydrating, which helps with the easier passage. Including triphala to your daily routine has lots of benefits, like keeping your gut microbiome balanced, reducing inflammation, and promoting healthy digestion.

How to use triphala for effective constipation relief:

1. Take 1-2 teaspoons of triphala powder and mix it with warm water and honey. Drink this mixture before bedtime.
2. Take 1-2 Triphala capsules with warm water before bedtime.
3. Boil water in a pot, and add 1 teaspoon of triphala tea to it. Leave it for 2 minutes, strain, and drink.

10. Chia Seeds

Chia seed is a great natural way to treat constipation. It is made up of small seeds that are packed with fiber, essential fatty acids, and other nutrients. When you add chia seeds to your diet, they can help boost your digestion and make your bowel movements more systematic.

Fiber is a super important nutrient for your gastrointestinal tract. It makes your stools softer and easier to pass, and chia seeds are a great source of soluble and insoluble fibers. Soluble fiber takes in water and turns into a gel-like material in your gut. It helps soften your stools and makes them easier to pass, while insoluble fiber adds bulk to your stools and helps keep them regular.

How to use chia seeds for constipation relief:

Adding chia seeds to your breakfast recipes is a great way to enhance nutrient content. This versatile seed can be included in an array of dishes, including yogurt, oatmeal, and smoothies.

11. Flaxseeds

Flaxseeds are versatile seeds that can be included in many dishes for effectively treating constipation. Flaxseeds contain a high amount of fiber, making them a great source of natural laxatives. Flaxseeds promote motilin production, a hormone that causes the muscles in the digestive tract to contract more often. This makes it easier for food to move through the digestive system, thus reducing the risk of constipation.

Flaxseed is a prebiotic food that helps in balancing bacteria in the gut. This contributes to a balanced gut microbiome, which is essential for maintaining digestive health and preventing constipation.

How to use flaxseeds:

1. For a healthy morning boost, consider sprinkling ground flaxseeds onto your cereal, yogurt, or smoothies.
2. Add whole flaxseeds to your baked goods – Whole flaxseeds can be added to bread, muffins, or other baked goods to add fiber and a nutty flavor. Make sure to grind them first, or soak them in water overnight before using, to ensure that they’re easier to digest.
3. Flaxseeds provide a nice texture to salads while also being a source of dietary fiber. Flaxseeds can be added to salads by sprinkling them on top.

12. Lemon Water or Lemon Juice 

Lemon juice is one of the most easy-to-make home remedies for constipation. Citric acid, a natural laxative, works to fight digestive toxins. It works by stimulating the body to flush out harmful substances. Lemon juice can also help treat indigestion because of its high Vitamin C content which softens stool, making it easier for food to pass through.

Many people rely on hot lemon water as a powerful laxative. The combination of lemon and hot water can lead to improved bowel movements and enhanced digestive health. Proper digestion ensures that toxins are purged from the body and that vital vitamins and nutrients are absorbed. To combat constipation, bloating, and indigestion, start your day with a glass of hot lemon water.

How to use lemon for constipation:

1. Squeeze the lemon into a glass.
2. Add the water and stir.
3. Drink this mixture in the morning on an empty stomach.

13. Magnesium Supplements

Magnesium is a natural laxative that can help relieve constipation. Research has suggested that magnesium-rich mineral water may be beneficial in treating bowel syndromes. This potential laxative effect may be mediated through two mechanisms: muscle relaxation and stool softening. Muscle relaxation involves the relaxation of muscles in the digestive tract, which can lead to a smoother flow of stool as it passes. On the other hand, stool softening involves the absorption of fluid into the intestine, which stimulates bowel movement and facilitates the passage of stools.

Magnesium Sources:

1. Magnesium supplements are easily available over-the-counter and can be an effective way to add more magnesium to your daily routine. Follow the recommended dosage as excessive magnesium intake can have negative side effects.
2. Including magnesium-rich foods in your diet can be a great way to naturally add more magnesium to your body. Some foods that are rich in magnesium include spinach, almonds, cashews, avocado, and whole grains.
3. Go for Epsom salt baths. Epsom salt is also known as magnesium sulfate that can be added to warm baths. Soaking in an epsom salt bath can help to relax your muscles, relieve stress, and help with constipation.

14. Psyllium husk

Psyllium is a naturally occurring soluble fiber found in the seeds of Plantago ovata. Numerous scientific studies have demonstrated that it helps treat constipation. When mixed with water, the fiber expands and creates more bulk. This causes the intestinal walls to contract, speeding up the passage of stools through the gastrointestinal tract.

15. Coffee

Caffeine, a naturally occurring stimulant in coffee, stimulates the muscles of the gastrointestinal tract, thereby facilitating the passage of waste. By stimulating the muscles responsible for the contraction of bowel movements, caffeine facilitates the passage of stool through the digestive system, thereby relieving constipation. Drinking up to 400 mg of caffeine per day (about 4 cups of coffee) is safe.

Symptoms of Constipation

1. Infrequent Bowel Movements

If you have less than 3 bowel movements a week, this could be a sign of constipation. A lack of bowel movements can cause your gastrointestinal tract to become blocked, leading to pain and discomfort in the lower abdomen.

2. Straining during Bowel Movement

Another sign of constipation is when you need to push more than usual to get your stool out. This is when your stool is thick and dry, making it difficult to pass. This can make you feel uncomfortable and at the chronic stage, it can even cause an anal fissure and hemorrhoid.

3. Bloated Stomach

If you are experiencing bloating or feeling full in your abdomen, it may be due to constipation. When large amounts of stool accumulate in the colon, it can put pressure on the internal organs, resulting in bloating. This pressure can also cause gas and abdominal discomfort.

4. Hard Stool

Hard and dry stools are another sign of constipation. If your stools are hard, lumpy, and hard to get through, it’s because your body isn’t making enough fluids to keep them soft and pliable.

5. Feeling Incomplete after Bowel Movements

If you are feeling like you need a bowel movement but can’t seem to get it out, it might be because you’re constipated. Constipation is when you cannot pass stool, but still feel the urge to do it. It can be because your stool is still stuck in your colon.

Frequently Asked Questions (FAQs)

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Scientific References

1. Dimidi, Eirini, S. Mark Scott, and Kevin Whelan. “Probiotics and constipation: mechanisms of action, evidence for effectiveness and utilisation by patients and healthcare professionals.” Proceedings of the Nutrition Society 79.1 (2020): 147-157.
2. Baliga, Manjeshwar Shrinath, et al. “Scientific validation of the ethnomedicinal properties of the Ayurvedic drug Triphala: a review.” Chinese Journal of Integrative Medicine 18.12 (2012): 946.
3. Leung, Lawrence, et al. “Chronic constipation: an evidence-based review.” The Journal of the American Board of Family Medicine 24.4 (2011): 436-451.
4. Bhagwati, Surya. “Say Goodbye to Constipation-Ayurvedic Diet & Home Remedies.”
5. Rousseau, Paul. “Treatment of constipation in the elderly.” Postgraduate Medicine 83.4 (1988): 339-349.

Disclaimer

The health information provided on this page is intended to be for informational and educational purposes only and should not be used as a substitute for medical advice or treatment.