Constipation affects about 16 million Americans, making it a big issue in daily life. But, you might find the answer at home. With most adults not getting enough fiber, natural remedies could help. They can make bowel movements regular and ease this digestive problem.
This article will look at different home remedies for constipation. We’ll cover dietary changes, lifestyle tweaks, and herbal supplements. By trying these natural methods, you can ease constipation and boost your digestive health. You won’t have to rely only on over-the-counter drugs.
What is Constipation?
Constipation is a common issue where you don’t have regular bowel movements or find it hard to pass stools. It can happen for many reasons, like eating too little fiber, not drinking enough water, not moving around much, some medicines, or certain health conditions.
The symptoms of constipation include hard stools, straining, stomach pain, bloating, and feeling like you didn’t fully go to the bathroom. If you’re not having more than three bowel movements a week, you might be constipated.
Causes of Constipation
-
Low-fiber diet
-
Dehydration
-
Lack of physical activity
-
Certain medications (e.g., painkillers, antidepressants)
-
Underlying medical conditions (e.g., irritable bowel syndrome, diabetes, hypothyroidism)
It’s important to find out why you’re constipated to get better and stop it from happening often. Knowing what causes constipation helps you take steps to keep your digestive system healthy.
“The average whole gut transit range is about 10 to 73 hours, with factors such as exercise habits, eating habits, age, sex, and health status affecting bowel movements.”
If you’re still constipated after trying home remedies for a bit, or if it’s really bad, you should see a doctor. They can give you advice and might prescribe something to help with the constipation.
Increase Fiber Intake
Increasing your dietary fiber is a great way to fight constipation. Fiber makes your stool bulkier, which helps move things along in your digestive system. Foods rich in fiber are great for this:
-
Fruits (such as berries, apples, and pears)
-
Vegetables (like broccoli, spinach, and sweet potatoes)
-
Whole grains (including quinoa, oats, and whole wheat bread)
-
Legumes (such as lentils, beans, and chickpeas)
The USDA says most women and men don’t get enough dietary fiber. Women under 51 should aim for 25 grams a day. Men under 51 should aim for 38 grams. After 51, women should get 21 grams and men 30 grams.
Eating these best foods for constipation can help with constipation and boost your digestive health. Adults should eat 2 to 4 cups of veggies and 1.5 to 2.5 cups of fruit daily, as advised by the Dietary Guidelines for Americans, 2020-2025.
Food |
Fiber Content |
---|---|
Prunes (1 cup, pitted, uncooked) |
12 grams |
Dried Plums (3 plums) |
2 grams |
Prunes are packed with fiber and can help with constipation thanks to their sorbitol and antioxidants. Adding these high-fiber foods for constipation to your meals can make a big difference in your digestive health.
Stay Hydrated
Drinking enough water is key to easing and preventing constipation. When you’re not drinking enough, your stool can get hard and hard to pass. Experts say to drink at least 64 ounces (8 cups) of water daily to keep your digestive system running right.
It’s good to sip water all day and eat hydrating foods like fruits and veggies. These can make your stool softer and help you go to the bathroom regularly.
The National Academies of Science, Engineering, and Medicine suggest men drink 125 ounces (3.7 liters) of fluids daily. Women should aim for 91 ounces (2.7 liters). Drinking enough water for constipation is vital, as dehydration and constipation go hand in hand. Staying hydrated can greatly improve bowel health.
“The National Academy of Medicine recommends 2,700ml of water per day for women and 3,700ml per day for men, including fluid intake from food and beverages.”
A study showed that caffeinated coffee can really help your digestive system. It can make the muscles in your digestive system move up to 60% faster than water or decaf coffee. So, a little coffee might help with constipation.
By drinking plenty of water and eating foods high in water, you can keep your digestive system working well. This can prevent constipation. Remember, staying hydrated is a simple way to keep your gut healthy and your bowel movements regular.
Home remedies for constipation
Changing your diet is just one way to beat constipation. There are also natural home remedies that can help. These gentle methods can make bowel movements regular without the need for harsh laxatives.
Prune Juice and Dried Prunes
Prune juice and dried prunes are great laxatives for constipation. They are full of fiber, which adds water to the intestines. This helps move things along and gives you constipation relief at home. Eating a few prunes or drinking prune juice every day can really help.
Olive Oil
Starting your day with a tablespoon of olive oil can make things easier. It acts as a lubricant, making stool pass through smoothly. This helps soften the stool and makes bowel movements easier.
Lemon Water
Warm lemon water in the morning can wake up your digestive system. The lemon’s citric acid boosts digestive juices. This can help relieve constipation at home by making things move along.
Home Remedy | Mechanism of Action | Research Findings |
---|---|---|
Prune Juice and Dried Prunes | High fiber content draws water into the intestines, stimulating bowel movements | One study found that 100 grams of prunes per day successfully relieved chronic constipation. |
Olive Oil | Acts as a gentle lubricant, softening stool and facilitating easier bowel movements | No specific research found, but the lubricating properties of olive oil are well-known. |
Lemon Water | Citric acid helps stimulate the digestive system and promote regular bowel habits | Nearly one-third of coffee drinkers experienced a bowel movement within 20 minutes of having coffee, indicating the stimulating effects of acidic beverages. |
These home remedies for constipation relief are gentle and effective. They help make bowel movements regular without the risks of harsh laxatives. Adding these to your daily routine can ease constipation and boost your digestive health.
Exercise Regularly
Regular physical activity can help with constipation. Activities like walking can stimulate the muscles in the digestive system. This makes food move through the intestines better.
Even 30 minutes of moderate exercise each day can help. It can also prevent constipation from happening again. The increased blood flow and muscle contractions help encourage regular bowel movements.
How Exercise Helps with Constipation
A study in the Scandinavian Journal of Gastroenterology showed exercise helps with constipation. It can ease symptoms of irritable bowel syndrome, including constipation. Exercise makes it easier to pass stools because it helps the body absorb less water.
The exact way exercise helps gut motility is still being studied. But it’s thought to work through both mechanical and chemical means. Running can help stimulate bowel movements by reducing blood flow to the large intestine during exercise.
Light cardio, like walking or biking, can also help. You don’t need intense exercise for regular bowel movements. The federal guidelines suggest 150 minutes of light aerobic activity each week for bowel regularity.
Exercise makes food move faster through the large intestine. This improves the digestive tract’s efficiency. Yoga poses can also help stimulate intestinal contractions, which can relieve constipation. Cardio exercises boost breathing and heart rate, which helps move stools out faster.
Aim for 30 minutes of cardio each day to help with constipation. The best time to exercise is about an hour after a big meal. This is when blood flow to the stomach and intestines is highest. Exercise is a great way to relieve constipation, but remember to also drink plenty of water and eat foods high in fiber.
Before starting a new exercise plan, talk to a doctor. This is especially true if constipation doesn’t get better with lifestyle changes.
Try Osmotic Laxatives
If changing your lifestyle and diet doesn’t help, you might want to try over-the-counter osmotic laxatives. These laxatives, like polyethylene glycol, draw water into your colon. This makes stool softer and easier to pass. They are usually safe to use now and then to help with constipation. But, don’t use them as a long-term fix because they can mess with your body’s natural bowel habits.
The National Institutes of Health say you have constipation if you have less than three bowel movements a week. Your stools should be hard, dry, and small, and passing them should hurt. If you have constipation for more than 12 weeks, it’s considered chronic. Adults should eat 25 to 34 grams of fiber a day, as the USDA suggests.
Osmotic laxatives, like lactulose and polyethylene glycol, help move fluids through your intestines to ease constipation. These over-the-counter laxatives for constipation can be helpful if diet and lifestyle changes don’t work.
Fiber-Rich Foods | Fiber Content |
---|---|
Flaxseeds | 27.3 g per 3/4-cup (100 g) serving |
Lentils | 14.2 g per cup (180 g) when boiled |
Prunes | 7.7 g per 1-cup (248-g) serving |
Chia seeds | 9.6 g per 1 ounce (28.4 g) |
Kiwi | 5.4 g per 1 cup (180 g) |
Oat bran | 14.5 g per 1 cup (94 g) when raw |
Rhubarb | 2.2 g per 1 cup (122 g) |
Adding these osmotic laxatives for constipation and fiber-rich foods to your diet can help manage constipation. Don’t rely on them for too long. Always drink plenty of water and stay active to keep your digestive system healthy.
Use Stimulant Laxatives for Quick Relief
For quick relief from constipation, stimulant laxatives like senna can help. These laxatives work by making the intestines contract. This helps move stool through the digestive tract faster. Stimulant laxatives for constipation can work in 6-12 hours but may cause side effects like cramping and diarrhea.
Use stimulant laxatives with care and only for short-term relief. Overusing them can harm your body’s natural bowel function. In fact, 85% of doctor visits for constipation lead to a laxative prescription. But, fast-acting laxatives for constipation like stimulants have side effects of stimulant laxatives that users should know about.
Stimulant Laxative | Potential Side Effects |
---|---|
Senna (e.g., Senokot) | Cramping, diarrhea, nausea |
Bisacodyl (e.g., Dulcolax) | Abdominal pain, diarrhea, rectal irritation |
Castor oil | Cramps, diarrhea, nausea, vomiting |
Be careful with stimulant laxatives and use them only for short-term relief. Long-term use can lead to dependency and harm your body’s natural bowel function. If constipation doesn’t get better or gets worse, see a healthcare professional for help.
“Avoid regular use of stimulant laxatives to prevent dependency and weakening of the body’s natural defecation ability.”
Incorporate Probiotics
Probiotics are good bacteria that live in our gut. They help keep our gut healthy. This is key for good digestion and regular bowel movements.
You can find probiotics in foods like yogurt, kefir, sauerkraut, and kimchi. Or you can take probiotic supplements. Adding these to your diet can help with constipation and boost your gut health.
About 16% of adults worldwide deal with constipation. It’s even more common in some groups, like 38% of pregnant women and 16% of people undergoing chemotherapy.
Research shows probiotics can help with constipation. In one study, 25% of people getting cancer treatment felt better after taking probiotics. Another study found that 96% of people got relief from chemotherapy-caused constipation after 4 weeks of probiotics.
How well probiotics work can depend on the type and amount you take. Some good strains for constipation are Bifidobacterium lactis and Lactobacillus casei Shirota. Try one type for 3-4 weeks before seeing if it works for you.
Start with a small dose of probiotics and increase it if needed. Some might feel gassy or have diarrhea at first, but these usually go away with time.
Using probiotics with other natural remedies like eating more fiber, exercising, and drinking plenty of water can help with constipation. Talking to a healthcare professional can also help find the best plan for you.
Probiotic Strain | Potential Benefits for Constipation |
---|---|
Bifidobacterium lactis | Increases stool frequency and consistency |
Lactobacillus casei Shirota | Improves bowel regularity in adults with chronic constipation |
Lactobacillus rhamnosus GG | Enhances overall gut health and relieves constipation, particularly in children |
“Regular intake of probiotics contributes to enhanced digestive function, improved immune system, reduced inflammation, and better mental health.”
Avoid Dehydrating Foods and Drinks
Increasing your fiber and fluid intake is key to beating constipation. But, it’s also vital to avoid foods and drinks that make it worse. Drinks with caffeine, like coffee, tea, and soda, can dry out your body and make stools hard. Alcohol and foods low in fiber can mess with your digestion and make constipation worse.
By eating less of these items and more water-rich, high-fiber foods, you can fight and ease constipation.
Dehydrating Drinks for Constipation
-
Coffee
-
Tea
-
Soda
-
Alcohol
Processed Foods and Constipation
Highly processed, low-fiber foods can disrupt the digestive system and contribute to constipation. These include:
-
Processed grains (white bread, pasta, etc.)
-
Meat and dairy products
-
Fried and fatty foods
On the other hand, eating foods rich in fiber and water can keep your digestive system running smoothly. Foods like fruits, vegetables, whole grains, and legumes are great choices.
-
Fruits (e.g., apples, pears, prunes)
-
Vegetables (e.g., broccoli, spinach, carrots)
-
Whole grains (e.g., oats, brown rice, quinoa)
-
Legumes (e.g., lentils, beans, peas)
By cutting down on dehydrating drinks and processed foods, and eating more fiber-rich, water-based foods, you can keep your digestive system healthy. This helps you avoid the trouble of constipation.
“Drinking about 8–10 glasses of water per day can help soften stools and lead to regular bowel movements.”
Abdominal Massage
If you’re having trouble with constipation, a gentle abdominal massage might help. Massaging your belly in a clockwise motion can boost your digestive system. It helps move stool through your intestines.
To do an effective massage, use light, circular motions or gentle pressure on your belly. This can ease discomfort, reduce bloating, and help you have regular bowel movements. A 2020 study found a device that mimics manual massage helped with slow-transit constipation.
A 2020 study compared Thai massage with laxatives and found both helped with constipation. Thai massage led to more solid and regular stools. Another study in 2015 showed that abdominal massage increased bowel movements. This suggests that certain types of massage can really help with constipation.
Abdominal massage is great for people with stable spine injuries or disabilities, older folks, those with brain disorders like Parkinson’s or multiple sclerosis, and people who can’t move much. It’s best to massage when you’d usually go to the bathroom, about 30 minutes to 1 hour after eating.
While abdominal massage is a natural remedy for constipation, it should be part of a bigger plan. Add regular exercise, more fiber, and plenty of water to your routine. These home remedies for constipation can lead to better digestive health and the benefits of abdominal massage for digestion.
“Abdominal massage can be a safe and effective way to relieve constipation and improve bowel function without the potential side effects of laxatives.”
Adjust Your Toilet Posture
Improving your toilet position can help ease constipation. The right way to sit can make bowel movements easier and more effective.
The Key to Proper Toilet Positioning
To get relief from constipation, follow these steps for the best toilet posture:
-
Sit with your knees slightly higher than your hips. Use a toilet stool or footrest for this.
-
Keep your back straight and upright. Don’t lean forward or backward.
-
Relax your stomach and pelvic muscles to help them work better.
This “squatting” position is like how we naturally sit when using the restroom in the wild. It straightens the rectum, making it easier to pass stools.
“Squatting allows the abdominal muscles to work more efficiently, aiding in bowel movement,” according to a 2019 research article.
Changing your toilet posture and using a toilet stool can help with constipation. It makes bowel movements regular and more comfortable.
Remember, good toilet posture is just part of the solution. Also, increase fiber intake, drink plenty of water, and stay active to help with constipation.
Herbal Teas
Drinking certain herbal teas can help with constipation. Senna tea has compounds that can make the intestines work better and help with bowel movements. Chamomile tea can soothe the digestive system and ease constipation. These herbal teas for constipation can be enjoyed hot or cold. They offer a gentle, natural way to relieve constipation.
Senna Tea for Constipation
Senna tea is a well-known remedy for constipation. It has anthraquinones, which are natural laxatives. Drinking senna tea for constipation can give quick relief. But, it’s important to follow the recommended dosage and not use it too much, as it can lead to dependency.
Chamomile Tea for Constipation
Chamomile tea is another option for constipation relief. It has anti-inflammatory properties and soothes the digestive system. Drinking chamomile tea for constipation can relax the intestines, making it easier for stool to pass. You can enjoy it alone or with other herbs like peppermint for more digestive benefits.
When using herbal teas for constipation, remember to drink plenty of water and eat a fiber-rich diet. If constipation lasts or gets worse, talk to a healthcare professional.
“Herbal teas can be a gentle, natural way to find relief from occasional constipation, but they should not replace a comprehensive approach to gut health.”
When to See a Doctor
If home remedies don’t help with constipation, it’s time to see a doctor. Chronic constipation, lasting over four weeks, might mean there’s a health issue. Seeing a doctor is key to finding out what’s causing it.
Go to the doctor if you have severe stomach pain, bleeding from the rectum, or a big change in your bowel habits. These could be signs of a serious issue. Dr. Neeharika Kalakota, a gastroenterologist, sees many patients for constipation daily. It’s a very common problem.
If you’re losing weight without a reason or constipation doesn’t get better with diet and water, get medical advice. About 2.5 million people visit their doctor each year in the U.S. because of constipation. So, don’t wait to see a healthcare professional if it’s not getting better.
“Chronic constipation is defined as lasting longer than four weeks, requiring lifestyle changes such as increased water intake, fiber-rich diet, and exercise.”
Sometimes, chronic constipation can be a sign of another health issue, like hypothyroidism, diabetes, or Parkinson’s disease. A doctor can check you out and figure out what’s causing it. Then, they can suggest the right treatment.
Listen to your body and get medical help when you need it. This way, you can make sure any serious constipation signs are taken care of. And you’ll get the help you need for lasting relief.
Lifestyle Changes for Prevention
To stop constipation from coming back, making long-term lifestyle changes is key. Eating a balanced diet rich in fiber, drinking plenty of water, and exercising regularly are important. These steps help keep your bowels working well and prevent constipation. Also, managing stress and relaxing can help, as stress can mess with your digestion.
Dietary Adjustments for Preventing Constipation
Eating more fiber-rich foods is a great way to stop constipation. Try to eat a mix of fruits, veggies, whole grains, and legumes. These foods keep your digestive system regular and help with bowel movements. Drinking at least eight glasses of water a day also supports your digestive health.
Physical Activity for Constipation Prevention
Exercise, like brisk walking, is great for preventing constipation. It gets your digestive system moving and helps stool move through your colon. The Centers for Disease Control and Prevention suggest at least 150 minutes of moderate activity each week for your overall health, including your bowels.
Stress Management for Digestive Well-Being
Managing stress is also key to preventing constipation. Stress can upset the balance in your digestive system, leading to constipation. Adding stress-reducing activities, like meditation, yoga, or breaks, can help keep your digestive system healthy and prevent constipation.
By making these lifestyle changes—eating well, exercising, and managing stress – you can prevent constipation and keep your digestive system working well.
Constipation is a common issue that can be managed with natural remedies. By increasing your fiber and fluid intake, incorporating probiotics, and living a healthy lifestyle, you can find relief. If constipation doesn’t get better, it’s important to see a doctor.
Many people think bowel movements should be the same for everyone. But, the normal range is actually quite wide, from 3 bowel movements per day to 3 bowel movements per week. Diet, lack of exercise, stress, and some health conditions or medicines can cause constipation. For long-term constipation, making lasting lifestyle changes is often advised.
To beat constipation, focus on the root causes and make changes in your diet and lifestyle. Remember, a summary of home remedies for constipation can be a good start. But, seeing a healthcare professional is key if constipation doesn’t improve. With the right steps, you can find natural constipation relief and better your digestive health.
Key Takeaways:
- Increasing fiber intake through fruits, vegetables, and whole grains can promote regular bowel movements.
- Staying hydrated by drinking plenty of water is essential for softening the stool and preventing constipation.
- Natural laxatives like prune juice, olive oil, and senna can provide relief for occasional constipation.
- Regular exercise, such as brisk walking, can stimulate the digestive system and alleviate constipation.
- Incorporating probiotics and avoiding dehydrating foods and drinks can also help prevent and manage constipation.