Say goodbye to constipation in just 5 minutes: life-saving tricks you can do at home

Constipation affects about 20% of the U.S. population and results in 8 million doctor visits each year (https://tinyurl.com/y4vc6jfw).

People may experience constipation because of the foods they eat or don’t eat, lifestyle choices, medications they take, or medical conditions they have. For many people, the cause of their chronic constipation is unknown. This is called chronic idiopathic constipation.

Constipation is characterized by the following symptoms:

▸ Fewer than three bowel movements per week

▸ Hard, dry, or lumpy stools

▸ Difficult or painful bowel movements

▸ Feeling that stools are not completely passed

Constipation can have a serious negative impact on quality of life as well as physical and mental health, and there are many natural ways to help relieve constipation. People can do these in the comfort of their own homes, and most of them are backed by science.

Here are 13 natural home remedies for constipation relief.

1. Drink more water

Frequent dehydration can lead to constipation. To prevent this, it is important to drink enough water and stay hydrated. When a person is constipated, they may find relief by drinking some carbonated water. This can help them rehydrate and feel back to normal. Some studies have found that soda is more effective than tap water in relieving constipation. This includes people with indigestion or dyspepsia and those with chronic idiopathic constipation. However, drinking carbonated beverages, such as sugary soda, is not a good idea, as these drinks can have harmful effects on health and may make constipation worse.

2. Eat more fiber, especially soluble, non-fermentable fiber

To treat constipation, doctors often tell people to increase their dietary fiber intake.

This is because increasing fiber intake increases the size and consistency of bowel movements, making them easier to pass. It can also help them pass through the digestive system faster.

There are many types of dietary fiber, but generally speaking, they fall into two categories: insoluble fiber and soluble fiber.

Insoluble fiber — found in bran, vegetables and whole grains — adds bulk to stools, potentially helping them pass through the digestive system more quickly and easily.

Soluble fiber — found in oat bran, barley, nuts, seeds, beans, lentils and peas, and some fruits and vegetables — absorbs water and forms a gel-like paste, softening stool and improving its consistency.

3. Get more exercise

Various studies have reported that exercise can help improve symptoms of constipation. Studies have found that a sedentary lifestyle increases the risk of constipation. Therefore, some healthcare professionals recommend increasing physical activity to promote bowel movements.

Try some gentle exercise—like regular walking, swimming, biking, or jogging—to see if it helps.

4. Drink coffee, especially caffeinated coffee

For some people, drinking coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in the digestive system. Coffee contains small amounts of soluble fiber, which can help prevent constipation by improving the balance of bacteria in the gut.

5. Take senna, an herbal laxative

Senna is a popular, safe and effective herbal laxative that helps treat constipation. It is available over the counter and online in both oral and rectal forms.

Senna contains plant compounds called glycosides, which stimulate nerves in the gut and help speed up bowel movements.

6. Eat probiotic foods or take probiotic supplements

Probiotics may help prevent chronic constipation. Probiotics are live, beneficial bacteria that occur naturally in the gut. They include bifidobacteria and lactobacilli.

People can boost their probiotic levels by eating probiotic foods.

Some people with chronic constipation have an imbalance of gut bacteria. Eating more probiotic foods can help improve this balance and prevent constipation.

Probiotic foods include:

▸ Yogurt

▸ Sauerkraut

▸ Kimchi

7. Over-the-counter or prescription laxatives

People can talk to their doctor or pharmacist about choosing the right laxative for them. Different types of laxatives work in different ways, but all are effective for constipation.

The doctor may recommend one of the following types:

▸ Bulking agents: These are fiber laxatives that increase the amount of water in the stool.

▸ Stool softeners: These contain oils that soften the stool and make it easier to pass through the intestines.

▸ Stimulant laxatives: These laxatives stimulate the nerves in the intestines to increase bowel movements.

▸ Osmotic laxatives: These laxatives soften the stool by drawing water from the surrounding tissues into the digestive system.

However, people should not take most laxatives regularly without talking to their doctor.

The bottom line: Laxatives are effective for relieving constipation. Ask your doctor or pharmacist about the best medication to use.

8. Try a low FODMAP diet

Constipation can be a symptom of IBS. The low FODMAP diet is an elimination diet that helps treat IBS and may relieve IBS-related constipation

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. The diet involves restricting high FODMAP foods for a period of time and then reintroducing them to determine which foods the body can tolerate.

9. Eat Shirataki noodles or take a glucomannan supplement

Glucomannan is a soluble fiber that comes from the root of the konjac plant. Some studies have shown that it is effective for constipation. In addition to improving bowel movements, glucomannan can act as a prebiotic, improving the balance of good bacteria in the gut.

10. Eat prebiotic foods

Prebiotics are a type of non-digestible carbohydrate fiber. Prebiotics include oligosaccharides and inulin.

While dietary fiber reduces constipation by improving stool consistency and bulk, prebiotics work by improving digestive health.

Prebiotic fiber improves digestive health by feeding the good bacteria in the gut, which promotes probiotics and improves the balance of gut bacteria.

In fact, some prebiotics may help increase bowel movement frequency and make stool softer.

Prebiotic foods include:

▸Chicory

▸Jerusalem artichokes

▸Garlic

▸Onions

▸Bananas

▸Leeks

▸Chickpeas

11. Try Magnesium Citrate

Magnesium citrate is a popular home remedy for constipation. It is an osmotic laxative that people can buy over the counter or online.

Taking the right amount of magnesium supplements can help relieve constipation. Doctors use higher doses of magnesium to prepare and cleanse the intestines before surgery or other medical procedures.

12. Eat prunes

Share on Pinterest Prunes are a natural laxative.

Prunes and prune juice are often touted as a natural remedy for constipation — and for good reason. Prunes may be the most accessible natural solution.

13. Avoid dairy products as much as possible

For people who are intolerant to dairy, consuming dairy products can cause constipation because it affects bowel movements. This includes children who are intolerant to milk protein and adults who are lactose intolerant.