Home Remedies for Constipation Relief: Natural Solutions to Try
Constipation is a common digestive issue that can cause discomfort, bloating, and can even be painful at times. It can be caused by a variety of factors such as poor diet, dehydration, lack of exercise, and stress.
If you’re looking for natural and effective ways to ease constipation, you’ve come to the right place.
While there are many over-the-counter and prescription medications available for constipation relief, here at Pure Gemme we always believe in the power of nature to relieve such symptoms, which are gentler on your body.
In this post, we will explore several natural home remedies, from dietary changes to lifestyle adjustments, that can help promote healthy digestion and regular bowel movements, allowing you to “poop” with ease.
Increase Fiber Intake
Increasing fiber intake is a natural and effective way to relieve constipation and promote digestive health. Fiber is an essential nutrient that helps regulate bowel movements by adding bulk to stools, making them easier to pass. There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the intestines that can help soften stools. Insoluble fiber, on the other hand, adds bulk to stools and promotes regularity. Both types of fiber are important for maintaining healthy digestion and preventing constipation.
Eating a diet rich in high-fiber foods, such as fruits, vegetables, whole grains, and legumes, can help prevent and relieve constipation. Good sources of soluble fiber include oats, beans, peas, and citrus fruits, while insoluble fiber can be found in whole grains, nuts, seeds, and vegetables. Aim to consume at least 25-30 grams of fiber per day.
It’s recommended to gradually increase your fiber intake and drink plenty of water to prevent discomfort and allow your body to adjust.
Soluble Fiber Foods
Fiber content %
Insoluble Fiber Foods
Fiber content %
Drink Plenty of Fluids
One of the most effective ways to prevent and relieve constipation is to drink plenty of fluids. Drinking fluids is essential for maintaining healthy digestion and preventing constipation. When the body becomes dehydrated, the colon absorbs more water from the stools, making them harder and more difficult to pass. In contrast, when the body is adequately hydrated, the stools are soft and easy to pass, which reduces the risk of constipation. Therefore, it’s crucial to drink at least eight glasses of fluids every day to keep the digestive system functioning optimally.
Water is the best and most natural fluid to help relieve constipation. It helps soften the stools and ease bowel movements. Drinking a glass of warm water in the morning can also stimulate bowel movements and improve overall digestion. Additionally, drinking water before and after meals can help promote regular bowel movements and prevent constipation.
Herbal teas like chamomile, peppermint, and ginger are natural remedies that can help soothe the digestive system and relieve constipation. These teas contain anti-inflammatory and anti-spasmodic properties that can help reduce inflammation and spasms in the digestive tract, which can lead to better bowel movements. Adding a teaspoon of honey to herbal tea can also provide additional health benefits and help promote regular bowel movements.
Natural fruit and vegetable juices are another excellent way to stay hydrated and relieve constipation. Juices like prune, apple, and pear contain sorbitol, a natural laxative that can help soften the stools and promote bowel movements. Drinking a glass of natural juice in the morning or throughout the day can help keep the digestive system healthy and prevent constipation.
Aim for at least 8-10 glasses of these fluids per day.
Exercise is one of the best ways to stimulate bowel movements and promote regularity. It can help increase the contractions of the intestinal muscles, which move stool through the digestive tract more efficiently. Additionally, physical activity can help improve overall digestive health and reduce the risk of constipation.
Walking is a low-impact exercise that can be done almost anywhere and is a great way to get started with an exercise routine. It’s recommended to aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day. Jogging, cycling, swimming, and yoga are also great options for increasing physical activity and improving digestive health.
In addition to these exercises, it’s important to maintain a consistent exercise routine to help prevent constipation. Regular physical activity can help regulate bowel movements and improve overall digestive health. It’s also important to stay hydrated before, during, and after exercise to prevent dehydration, which can contribute to constipation.
Try Herbal Remedies
Herbal remedies have been used for centuries to treat a variety of health issues, including constipation. If you’re looking for a natural solution to your constipation symptoms, you may want to consider trying herbal remedies.
Senna is a natural laxative that is often used to relieve constipation. It works by stimulating the muscles in the intestines to move stool along more quickly. Senna is available in several forms, including capsules, tablets, and tea. It's important to follow the recommended dosage instructions, as taking too much senna can lead to dehydration and electrolyte imbalances.
Psyllium husk is another natural remedy that can help relieve constipation. It's a type of soluble fiber that absorbs water in the intestines, making stool softer and easier to pass. Psyllium husk is available in powder form, which can be mixed with water or other liquids. It's important to drink plenty of fluids when taking psyllium husk, as it can cause dehydration if you don't.
Magnesium supplements can also help relieve constipation symptoms. Magnesium is a mineral that plays an important role in muscle function, including the muscles in the intestines. It can help relax the muscles in the intestines, making it easier to pass stool. Magnesium supplements are available in several forms, including capsules, tablets, and powders.
It’s important to talk to your alternative / healthcare provider before trying any herbal remedies or supplements, as they may interact with other medications or health conditions. They can also recommend the best dosage and form of the remedy for your individual needs.
Practice Good Toilet Habits
In addition to dietary and lifestyle changes, practicing good toilet habits can also aid in preventing and relieving constipation. One of the most important things to remember is to establish a regular bowel movement schedule. This means setting aside enough time in the morning or evening to allow for a comfortable bowel movement without feeling rushed. It’s also helpful to try and go to the bathroom at the same time every day, as this can help regulate the digestive system.
Another important aspect of good toilet habits is to avoid straining during bowel movements. Straining can lead to unnecessary pressure and discomfort, as well as hemorrhoids and other complications. Instead, try to relax and let the body do its job. If necessary, use a footstool to elevate the feet and create a more natural angle for elimination.
It’s also important to be patient and not force a bowel movement if it’s not happening naturally. This can lead to more straining and discomfort, as well as potentially worsening constipation. Instead, wait until the urge to go is strong enough to allow for a comfortable and complete bowel movement.
Constipation is a common problem that can be easily managed with natural remedies. From increasing fiber intake to staying hydrated, incorporating these home remedies into your daily routine can help promote regularity and relieve constipation symptoms without medication. With these simple tips, you can find relief from constipation and improve your digestive health. However, if constipation persists or is accompanied by other symptoms, it’s important to seek medical attention.
Frequently asked questions
How long does it take for home remedies to work for constipation?
What are some other natural remedies for constipation?
Can stress cause constipation?
When should I see a healthcare provider for constipation?
For additional resources on how you can get constipation relief naturally, visit the publications below:
“Prune juice for constipation? A new study says yes”. Harvard Health Publishing, Harvard Medical School, 2023, https://www.health.harvard.edu/staying-healthy/prune-juice-for-constipation-a-new-study-says-yes.
National Institute of Diabetes and Digestive and Kidney Diseases. “Constipation.” Niddk.nih.gov, 2021, https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition.
“Natural ways to relieve constipation” Harvard Health Publishing, Harvard Medical School, 2021, https://www.health.harvard.edu/bladder-and-bowel/natural-ways-to-relieve-constipation.