Constipation is a common digestive problem that can cause discomfort and inconvenience. Here are 13 home remedies that can help relieve constipation:
- Increase fiber intake: Eat more high-fiber foods such as fruits, vegetables, whole grains, and legumes.
- Drink more water: Staying hydrated can help soften the stool and make it easier to pass.
- Exercise regularly: Regular exercise can help stimulate bowel movements and relieve constipation.
- Take probiotics: Probiotics can help improve gut health and relieve constipation.
- Eat prunes: Prunes are a natural laxative that can help relieve constipation.
- Drink warm liquids: Drinking warm liquids like herbal tea or warm water with lemon can help stimulate bowel movements.
- Use natural laxatives: Natural laxatives like aloe vera, flaxseed oil, and magnesium supplements can help relieve constipation.
- Try castor oil: Castor oil is a natural laxative that can help stimulate bowel movements.
- Eat yogurt: Yogurt contains probiotics that can help improve gut health and relieve constipation.
- Take a hot bath: Taking a warm bath can help relax the muscles in the digestive tract and relieve constipation.
- Use essential oils: Essential oils like peppermint, ginger, and fennel can help stimulate digestion and relieve constipation.
- Use essential oils: Acupuncture can help stimulate bowel movements and relieve constipation.
- Massage the abdomen: Massaging the abdomen in a clockwise motion can help stimulate bowel movements and relieve constipation.
Drink more water
Drinking more water is one of the easiest and most effective ways to relieve constipation. When you are dehydrated, your stool becomes hard and difficult to pass. By drinking more water, you can soften your stool and make it easier to pass.
It is recommended that adults drink at least eight glasses of water per day, but the amount may vary depending on individual needs and circumstances. You may need to drink more water if you are physically active, live in a hot climate, or are breastfeeding.
In addition to water, you can also drink other fluids like herbal tea, fruit juice, and clear soups to help stay hydrated and relieve constipation. However, you should avoid caffeinated and alcoholic beverages as they can dehydrate your body and make constipation worse.
Eat more fiber, especially soluble, non-fermentable fiber
Eating more fiber, especially soluble, non-fermentable fiber is another effective way to relieve constipation. Fiber adds bulk to the stool, which helps it move through the digestive tract more easily. Soluble, non-fermentable fiber absorbs water and forms a gel-like substance that can soften the stool and make it easier to pass.
Good sources of soluble, non-fermentable fiber include oatmeal, barley, psyllium husk, flaxseed, chia seeds, and fruits like apples, oranges, and pears. It is important to increase your fiber intake gradually and drink plenty of water to avoid worsening constipation or causing other digestive problems.
In addition to soluble, non-fermentable fiber, it is also important to consume insoluble fiber. Insoluble fiber adds bulk to the stool and helps it move through the digestive tract more quickly. Good sources of insoluble fiber include whole grains, nuts, seeds, and vegetables like broccoli, cabbage, and carrots.
It is recommended that adults consume at least 25-30 grams of fiber per day, but the amount may vary depending on individual needs and circumstances. If you are unable to get enough fiber from your diet, you may consider taking a fiber supplement. However, it is important to talk to your doctor before taking any supplements, especially if you have any underlying medical conditions.
Exercise more
Regular exercise is another effective way to relieve constipation. Exercise can help stimulate the muscles in the digestive tract and promote bowel movements. Physical activity also helps improve overall digestion and can help reduce stress, which is a common cause of constipation.
You don’t need to engage in intense exercise to relieve constipation. Even light to moderate exercise like walking, jogging, or cycling can be effective. Aim to exercise for at least 30 minutes per day, most days of the week.
It is important to stay hydrated while exercising, so be sure to drink plenty of water before, during, and after your workout. You may also want to wait a few hours after a heavy meal before exercising, as exercising too soon after eating can interfere with digestion and cause discomfort.
If you have any underlying medical conditions or concerns about exercising, it is important to talk to your doctor before starting an exercise routine.
Drink coffee, especially caffeinated coffee
Drinking coffee, especially caffeinated coffee, can also help relieve constipation in some people. The caffeine in coffee can stimulate the muscles in the digestive tract and promote bowel movements. However, it is important to note that the effect of coffee on constipation may vary from person to person.
If you are going to try drinking coffee to relieve constipation, it is important to drink it in moderation and not rely on it as your sole method of relief. Drinking too much coffee can lead to dehydration and other negative effects on your health. It is also important to note that some people may experience negative side effects from drinking coffee, such as increased anxiety, heart palpitations, or insomnia.
If you have any underlying medical conditions or concerns about drinking coffee, it is important to talk to your doctor before adding it to your diet as a constipation remedy.
Take Senna, an herbal laxative
Senna is an herbal laxative that is commonly used to relieve constipation. Senna works by stimulating the muscles in the digestive tract and promoting bowel movements. It is available in various forms, including capsules, tablets, tea, and liquid extract.
Senna is generally considered safe when used in moderation and as directed. However, it is important to note that overuse or misuse of senna can lead to negative side effects such as dehydration, electrolyte imbalance, and dependence on laxatives.
Senna should not be used for long-term constipation relief, and it should not be used by certain people, such as pregnant or breastfeeding women, children, and people with certain medical conditions such as inflammatory bowel disease or abdominal pain. It is important to talk to your doctor before using senna or any other laxative, especially if you have any underlying medical conditions or take other medications.
Eat probiotic foods or take probiotic supplements
Eating probiotic foods or taking probiotic supplements can also be an effective way to relieve constipation. Probiotics are live microorganisms that can help improve the balance of bacteria in the gut, which can help improve digestion and relieve constipation.
Probiotic-rich foods include yogurt, kefir, sauerkraut, kimchi, and miso. You can also take probiotic supplements in the form of capsules or tablets.
It is important to note that the effectiveness of probiotics on constipation may vary from person to person, and more research is needed to determine the optimal strain, dose, and duration of probiotic use for constipation relief.
It is also important to choose probiotics that are safe and effective. Look for products that have been tested and verified for quality and potency. If you have any underlying medical conditions or concerns about taking probiotics, it is important to talk to your doctor before adding them to your diet.
Over-the-counter or prescription laxatives
Over-the-counter or prescription laxatives can also be effective in relieving constipation. Laxatives work by promoting bowel movements, either by increasing the amount of water in the stool, stimulating the muscles in the digestive tract, or softening the stool.
There are several types of laxatives available, including bulk-forming laxatives, osmotic laxatives, stimulant laxatives, and stool softeners. The type of laxative that is best for you may depend on your individual circumstances and the severity of your constipation.
It is important to note that laxatives should only be used as directed and for a short period of time. Overuse or misuse of laxatives can lead to negative side effects, including dehydration, electrolyte imbalance, and dependence on laxatives.
If you are considering using laxatives to relieve constipation, it is important to talk to your doctor or pharmacist first. They can help you choose the right type of laxative and provide guidance on how to use it safely and effectivel
Try a low FODMAP diet
A low FODMAP diet can also be an effective way to relieve constipation, especially if you have irritable bowel syndrome (IBS) or other digestive disorders. FODMAPs are short-chain carbohydrates that are poorly absorbed in the gut, and they can contribute to symptoms like constipation, bloating, and gas.
A low FODMAP diet involves avoiding foods that are high in FODMAPs, such as certain fruits, vegetables, dairy products, and grains. Instead, you would focus on eating foods that are low in FODMAPs, such as meat, fish, eggs, certain fruits and vegetables, and gluten-free grains like rice and quinoa.
It is important to note that a low FODMAP diet should be done under the guidance of a qualified healthcare professional, such as a registered dietitian. The diet is typically done in two phases: an elimination phase, where high FODMAP foods are avoided for a period of time, and a reintroduction phase, where FODMAPs are slowly reintroduced to determine which ones trigger symptoms.
It is also important to note that a low FODMAP diet is not appropriate for everyone and should not be used as a long-term solution for constipation. If you are considering a low FODMAP diet, talk to your doctor or a registered dietitian to determine if it is right for you.
Eat shirataki noodles or take a glucomannan supplement
Shirataki noodles and glucomannan supplements are both sources of glucomannan, a type of soluble fiber that is derived from the roots of the konjac plant. Glucomannan is known to have laxative effects and can help relieve constipation.
Shirataki noodles are low-carb, low-calorie noodles that are made from glucomannan. They are often used as a substitute for pasta or rice in low-carb or ketogenic diets. Glucomannan supplements are available in the form of capsules or powder, and can be added to food or drinks.
It is important to note that glucomannan supplements should be taken with plenty of water to prevent choking or blockage of the digestive tract. Glucomannan supplements may also interfere with the absorption of certain medications, so it is important to talk to your doctor before taking them.
If you are considering using shirataki noodles or glucomannan supplements to relieve constipation, it is important to do so in moderation and as part of a balanced diet. These foods should not be relied on as your sole method of relief, and it is important to address any underlying causes of constipation with your healthcare provider.
Eat prebiotic foods
Eating prebiotic foods can also be an effective way to relieve constipation. Prebiotics are types of fiber that promote the growth of beneficial bacteria in the gut, which can help improve digestion and relieve constipation.
Prebiotic-rich foods include garlic, onions, leeks, asparagus, bananas, apples, and oats. You can also take prebiotic supplements in the form of capsules or powder.
It is important to note that the effectiveness of prebiotics on constipation may vary from person to person, and more research is needed to determine the optimal dose and duration of prebiotic use for constipation relief.
It is also important to choose prebiotic foods that are safe and effective for you. Some prebiotic-rich foods may cause digestive discomfort or gas in certain people, so it is important to pay attention to how your body reacts to these foods. If you have any underlying medical conditions or concerns about taking prebiotics, it is important to talk to your doctor before adding them to your diet.
Try magnesium citrate
Magnesium citrate is a type of osmotic laxative that can be effective in relieving constipation. It works by drawing water into the intestine, which softens the stool and helps promote bowel movements.
Magnesium citrate is available in liquid form and can be purchased over the counter at most drugstores. It is typically taken orally, and the dosage will depend on the severity of your constipation.
It is important to note that magnesium citrate should be taken as directed and should not be used for more than 7 days without consulting a healthcare professional. Overuse or misuse of magnesium citrate can lead to negative side effects, including diarrhea, dehydration, and electrolyte imbalances.
If you are considering using magnesium citrate to relieve constipation, it is important to talk to your doctor or pharmacist first. They can provide guidance on the appropriate dosage and any potential risks or interactions with other medications you may be taking.
Eat prunes
Prunes, or dried plums, are a natural laxative and can be an effective way to relieve constipation. They are high in fiber, sorbitol, and phenolic compounds, which help to soften stool and promote bowel movements.
Studies have shown that eating prunes or drinking prune juice can improve stool frequency and consistency in people with constipation. Prunes can be eaten as a snack or added to recipes, and prune juice can be consumed as a beverage.
It is important to note that prunes should be eaten in moderation, as consuming large amounts can lead to gas, bloating, and diarrhea. If you are considering using prunes to relieve constipation, start with a small amount and gradually increase the dosage as tolerated.
It is also important to address any underlying causes of constipation with your healthcare provider and to maintain a balanced diet with a variety of fiber-rich foods, as relying solely on prunes for constipation relief may not be sufficient.
Try avoiding dairy
For some people, consuming dairy products can contribute to constipation. This is because dairy products are high in fat and low in fiber, which can slow down digestion and make it harder for stool to move through the intestines.
If you are experiencing constipation and consume a lot of dairy products, you may want to try avoiding them for a period of time to see if your symptoms improve. Alternatively, you can try switching to lower-fat dairy products or incorporating more fiber-rich foods into your diet to help counteract the constipating effects of dairy.
It is important to note that dairy products are a valuable source of calcium and other important nutrients, so it is not recommended to eliminate them from your diet altogether without first consulting with a healthcare professional. If you are considering eliminating dairy from your diet, you may want to speak with a registered dietitian or nutritionist to ensure that you are still meeting your nutritional needs.
Takeaway
Constipation can be a frustrating and uncomfortable condition, but there are many home remedies that can be effective in relieving symptoms. Drinking more water, eating more fiber, exercising, and drinking coffee are all simple ways to promote regular bowel movements.
In addition, taking herbal laxatives like senna, probiotics, or prebiotics, and supplementing with magnesium citrate or glucomannan can also be effective options. Avoiding dairy or trying a low FODMAP diet can also help relieve constipation.
It is important to remember that the effectiveness of these remedies may vary from person to person, and it is always best to consult with a healthcare professional before trying any new treatments or supplements. It is also important to maintain a healthy and balanced diet, stay hydrated, and engage in regular physical activity to help prevent constipation from occurring in the first place.