15 Natural Solutions for Constipation Relief

Your body is signaling the need for a bowel movement, yet nothing happens. You experience bloating and discomfort, and when you attempt to go, it’s either unsuccessful or painful.

Constipation can stem from various causes, including stress, inactivity, specific medications, artificial sweeteners, and a diet low in fiber or fluids. Medical conditions like hypothyroidism, irritable bowel syndrome, diabetes, and cancer may also contribute. Aging further increases susceptibility to this issue.

While constipation isn’t an illness, it’s a significant issue resulting from delayed, hardened, and difficult-to-pass bowel movements. Understanding its causes allows for effective treatment, ranging from simple home remedies to medical intervention, depending on severity.

Understanding Normal Bowel Movements

Many people incorrectly assume that a specific frequency of bowel movements is necessary to avoid constipation. This is a widespread myth. In reality, what’s considered normal varies greatly—ranging from three times a day to three times a week. Constipation is identified by symptoms like straining during bowel movements, passing hard stools, and experiencing gas and bloating.

Laxatives Should Not Be Your First Choice

Relying on laxatives as the primary solution for constipation is not advisable. Overuse can lead to dependency and harm the colon. Certain laxatives may interfere with the effectiveness of other medications or cause intestinal inflammation.

When considering laxatives, experts recommend opting for psyllium- or fiber-based options. Psyllium, a natural fiber, is gentler on the digestive system compared to many other laxative ingredients available.

Now that you know what constipation entails, it’s time to explore proven home remedies for this condition. Discover how you can alleviate constipation using items readily available in your kitchen in the next section.

This content is for informational purposes only and is not intended as medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications based on this information. This publication does not substitute professional medical advice. Always consult your physician or healthcare provider before starting any treatment.

1: Eat 6 Ounces of Grain Products Each Day

Consume 6 ounces of grain products daily, including cereals, breads, and starchy vegetables like corn, green peas, potatoes, and lima beans. Opt for whole grains such as whole-wheat bread and whole-grain cereal whenever possible. Start your day with a high-fiber cereal for breakfast, ensuring it contains at least 5 to 6 grams of fiber per serving. If high-fiber cereals aren’t to your taste, gradually mix them with your preferred cereal.

Incorporate barley into your diet to help relieve constipation and maintain regularity. Experiment with barley flour, flakes, or grits, and add barley grains to soups or stews for added benefits.

2: Eat Your Fruits and Vegetables

Incorporate at least five servings of fruits and vegetables into your daily diet. Choose a diverse range, such as sweet potatoes, apples, berries, apricots, peaches, pears, oranges, prunes, corn, peas, carrots, tomatoes, spinach, broccoli, and cauliflower. Whenever possible, consume whole fruits and vegetables instead of juice. For example, an orange offers 2.9 grams of fiber, while a glass of orange juice contains only 0.1 grams.

Apples. Consume an apple an hour after meals to help prevent constipation.

Apple juice and apple cider. These beverages act as natural laxatives for many individuals. Drink them regularly for relief.

Bananas. Ripe bananas can help alleviate constipation. Enjoy two between meals, but avoid green bananas as they may worsen the issue.

Raisins. Consume a small handful daily, ideally an hour after meals.

Rhubarb. Known for its natural laxative properties, rhubarb can be cooked and sweetened with honey, baked into pies, or blended into a drink with apple juice and honey.

3: Cut Back on Refined Foods

Increase your fiber intake by opting for less-refined foods over refined ones. Replace processed cereals with whole-grain options, choose lightly cooked vegetables over heavily cooked ones, and select whole-grain products instead of those made with white flour. For instance, brown rice offers 2.4 grams of fiber per serving compared to white rice's 0.5 grams, and popcorn provides 2.5 grams of fiber per serving versus potato chips' 0.6 grams.

4: Bulk up on Fiber

Adding more dietary fiber to your diet can often help maintain regularity. Fiber, the indigestible part of plant-based foods, increases stool bulk and encourages colon movement. It’s naturally present in fruits, vegetables, grains, and beans, though processing can reduce its content. Meat, poultry, fish, and fats lack fiber. While the recommended daily intake is 20 to 35 grams, most people consume only 10 to 15 grams. Although fiber supplements can help, whole foods are preferable as they provide additional nutrients. To avoid gas, increase fiber intake gradually and drink plenty of water to aid digestion.

5: Have Some Blackstrap Molasses and Honey

Consume 2 tablespoons of blackstrap molasses before bedtime to alleviate constipation. While it’s too calorie-dense for daily use, it can be effective occasionally. Its strong flavor can be masked by mixing it with milk, fruit juice, or prune juice for added laxative effect.

Honey serves as a gentle laxative. Take 1 tablespoon three times daily, either alone or dissolved in warm water. For a stronger effect, mix it equally with blackstrap molasses. Alternatively, combine 1 teaspoon of apple cider vinegar and 1 teaspoon of honey in a glass of water. Note that honey, like molasses, is calorie-dense, so use it sparingly as a remedy rather than a daily solution.

6: Don't Forget Beans

Dried beans and legumes, such as pinto beans, red beans, lima beans, black beans, navy beans, and garbanzo beans, are rich in fiber. While they may cause gas, proper cooking methods can reduce this issue. Gradually incorporating beans into your diet can also help minimize discomfort.

7: Try a Cup of Coffee

The bitter compounds in coffee, as well as other bitter foods, can activate the digestive tract. If coffee isn’t your preference, consider Oregon grape, an herb whose root has been used since ancient times to relieve occasional constipation. Mix 1/2 teaspoon of Oregon grape tincture in water and sip it slowly before meals for optimal results.

8: Snack on Sesame Seeds

Sesame seeds add roughage and bulk to the diet while softening intestinal contents, making elimination easier. Consume no more than 1/2 ounce daily, accompanied by plenty of water. They can also be sprinkled on salads or other dishes, but the daily limit remains 1/2 ounce. Sesame is also available as butter, paste, or in Middle Eastern dips like tahini.

9: Oil Up

Oils like safflower and soybean can act as a remedy by lubricating the intestines. Consume 2 to 3 tablespoons daily, but only until the issue resolves—avoid daily use. On days when you increase oil intake, reduce butter consumption to balance calories and prevent weight gain. If you dislike taking oil directly, mix it with herbs, lemon juice, or vinegar to create a salad dressing. The oil combined with the fiber from the salad can provide relief.

10: Get Moving

Exercise enhances fitness and encourages bowel regularity. Physical activity stimulates bowel movements, while a sedentary lifestyle slows them down. This may explain why older adults and bedridden individuals are more prone to constipation. Incorporate movement into your routine—even a simple walk can make a significant difference. When it comes to regularity, any amount of exercise is better than none.

11: Know Your Medications

Many prescription and over-the-counter medications can lead to constipation. If you’re on medication, consult your doctor or pharmacist to determine if it might be the cause. Common culprits include calcium-channel blockers for high blood pressure, beta blockers, certain antidepressants, narcotics, pain medications, antihistamines, decongestants, and some antacids. Antacids containing calcium or aluminum are particularly binding, while those with magnesium are less likely to cause constipation. Check the label or ask a healthcare professional if you’re unsure about your antacid’s ingredients.

12: Train Yourself to a Daily Routine

From birth, we have a natural reflex to defecate shortly after eating, which we often suppress as we learn to control our bodily functions. To revive this reflex, choose a specific mealtime each day and attempt to have a bowel movement afterward. Over time, this practice can train your body to follow a regular schedule. This method tends to be more effective for younger individuals than seniors. Consistently following this routine can help establish a predictable pattern.

13: Keep a Food Diary

If you frequently experience constipation, certain foods in your diet might be the cause. Maintaining a detailed food diary can help identify which items are causing the issue.

14: Drink Water

Drinking at least eight glasses of water daily not only boosts overall health but also keeps the intestines hydrated, facilitating smoother bowel movements.

15: Don't Fight the Urge

Many individuals delay bowel movements due to busy schedules, irregular routines, or reluctance to use public restrooms. Whenever possible, respond to the urge promptly when it arises.

For additional insights on digestive issues, visit our main Home Remedies page.

ABOUT THE AUTHORS:

Timothy Gower is a freelance writer and editor whose work has been featured in numerous publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. He has authored four books and serves as a contributing editor for Health magazine.

Alice Lesch Kelly is a Boston-based health writer. Her articles have appeared in Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She has co-authored three books focused on women's health.

Linnea Lundgren brings over 12 years of experience in researching, writing, and editing for newspapers and magazines. She has authored four books, including Living Well With Allergies.

Michele Price Mann is a freelance writer whose work has appeared in publications like Weight Watchers and Southern Living. Previously the assistant health and fitness editor at Cooking Light magazine, she is passionate about health-related topics.

ABOUT THE CONSULTANTS:

Ivan Oransky, M.D., serves as the deputy editor of The Scientist. He has authored or co-authored four books, including The Common Symptom Answer Guide, and contributed to publications such as the Boston Globe, The Lancet, and USA Today. He is a clinical assistant professor of medicine and an adjunct professor of journalism at New York University.

David J. Hufford, Ph.D., is a university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also teaches in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford serves on the editorial boards of several journals, including Alternative Therapies in Health & Medicine and Explore.