Constipation is one of those topics people don’t love to bring up at dinner parties, yet almost everyone has dealt with it.

Maybe you’ve sat there in the bathroom, scrolling your phone longer than you’d like to admit, waiting for something—anything to happen.

It’s uncomfortable, frustrating, and sometimes even painful.

The truth is, constipation is incredibly common. It happens when bowel movements slow down or stools become too hard and dry to pass easily.

Some people feel bloated, others get stomach cramps, and for many, it just feels like their whole day is on pause until their body catches up.

The upside? Most cases aren’t dangerous and can be managed with lifestyle tweaks and natural remedies.

Still, it helps to understand why it happens before reaching for that glass of prune juice.

What Causes Constipation?

Constipation isn’t one-size-fits-all. For one person, it’s a weekend of eating too much cheese pizza; for another, it’s stress at work messing with digestion.

Here are the most common causes explained in plain language:

• Low Fiber Intake
  Fiber is like fuel for your gut. It adds bulk, softens stool, and keeps things moving. Without enough fiber, stools become small, hard, and slow to pass. Processed foods (white bread, fried snacks, fast food) are often fiber-poor, which is why diets heavy in them often lead to sluggish bowels.
• Dehydration
  Your colon is a water recycler it pulls fluid out of food waste to keep your body hydrated. If you’re not drinking enough, your colon takes even more water, leaving stools dry and painful to pass.
• Lack of Exercise
  Movement doesn’t just work your muscles it stimulates the muscles in your intestines too. Sitting all day (whether at a desk, in the car, or on the couch) slows down the natural rhythm of digestion.
• Ignoring the Urge
  You know that feeling when you should go, but you hold it in because you’re busy, or the bathroom isn’t convenient? Over time, that “ignoring” can confuse your body’s signals and make constipation worse.
• Stress and Anxiety
  Your gut and brain talk to each other constantly through the gut-brain axis. High stress, anxiety, or depression can literally “freeze” digestion, leading to constipation.
• Medications and Supplements
  Painkillers (like opioids), iron pills, calcium supplements, antidepressants, and some blood pressure meds are notorious constipation triggers.
• Underlying Conditions
  Conditions like hypothyroidism, diabetes, irritable bowel syndrome (IBS), or even neurological issues can contribute. If constipation is frequent and severe, this is where medical evaluation is key.

When Should I Worry About Constipation?

Most constipation is temporary, caused by travel, diet changes, dehydration, or stress, and clears up within a few days. But there are times when it signals something more serious.

You should talk to your doctor if:

• It lasts more than 3 weeks despite home fixes
• You see blood in your stool or notice black, tarry stools
• You experience severe abdominal pain, bloating, or vomiting
• You unintentionally lose weight
• Your constipation alternates with diarrhea (possible IBS or other condition)
• You’re over 50 and suddenly develop constipation when you never had it before

These red flags don’t automatically mean something is wrong, but they’re worth checking.

Constipation is usually harmless, but listening to your body and catching things early can make all the difference.

Natural Remedies & Foods for Constipation Relief

Now let’s move on to the real reason you’re here, remedies and foods that actually work.

Some are old-school (like prunes), some are trending (chia seeds), and others are as simple as drinking more water.

1. Drink More Water (Your Gut Is Thirsty)

If constipation had a #1 culprit, dehydration would win the award. Water keeps your stool soft and smooth, like oil for a machine.

Without it, your colon starts hoarding water, leaving you with dry, compact stools that are tough to pass.

• How much to drink? For most adults, 8–10 glasses (about 2–2.5 liters) a day is a safe target. But if you’re active, sweat a lot, or live in a hot climate, you may need more.
• When to drink: Sipping throughout the day works better than chugging once in a while. Drinking a full glass of water first thing in the morning is a simple habit that can kickstart digestion.
• Flavor boosters: If plain water is boring, add lemon slices, cucumber, mint, or a sugar-free electrolyte powder. Herbal teas count toward hydration, too.

Amazon pick: Hydro Flask Water Bottle – keeps your water ice-cold all day, which honestly makes it easier to drink.

2. Fiber-Rich Foods (Nature’s Broom)

Fiber is constipation’s natural enemy. Soluble fiber (found in oats, beans, and apples) softens stool by soaking up water, while insoluble fiber (in whole grains, leafy greens, nuts) adds bulk and speeds movement.

• Daily goal: Aim for 25–30 grams of fiber per day. Most people get less than half that.
• Smart swaps:
  • White bread → whole grain bread
  • Chips → apple slices or carrot sticks
  • Sugary cereal → oatmeal with berries
• Tip: Increase fiber gradually. Adding too much too fast can cause gas and bloating. Pair it with extra water so it does its job properly.

Best sources: Lentils, chickpeas, beans, pears, apples (with the skin), berries, carrots, leafy greens.

Amazon pick: Metamucil Fiber Supplement – great when your diet needs backup.

3. Prunes (Grandma Was Right)

There’s a reason prunes have been the go-to for generations. They’re rich in both fiber and sorbitol (a natural sugar alcohol that draws water into the intestines).

Together, these compounds soften stool and trigger movement.

• How much to eat: 4–5 prunes a day works for most people. If you don’t like the chewy texture, prune juice is just as effective, though start small since it’s more concentrated.
• When to have them: Morning or evening, it doesn’t matter. Some people prefer them at night, so things get moving by the next morning.
• Extra tip: Mix chopped prunes into yogurt, oatmeal, or salads if you don’t love eating them plain.

Amazon pick: Sunsweet D’Noir Prunes.

4. Chia Seeds (Tiny But Mighty)

Chia seeds may be small, but they’re like little hydration bombs for your gut.

When soaked, they form a gel-like texture thanks to soluble fiber, which bulks up stool and makes it easier to pass.

Think of it as giving your digestive system a soft cushion to push things along.

• How to use: Stir 1–2 tablespoons into water, almond milk, or smoothies. Let them sit for 10–15 minutes to “gel up” before drinking.
• Daily target: Around 25 grams (2 tablespoons) is usually enough to notice results.
• Tip: If you’re new to chia, start small. They can cause bloating if you’re not used to that much fiber.

Amazon pick: Viva Naturals Organic Chia Seeds – big bag, easy to add to everything from overnight oats to baked goods.

5. Flaxseeds (Nature’s Gentle Laxative)

Flaxseeds are another fiber-rich powerhouse, but they have an extra bonus: they’re high in omega-3 fatty acids, which help reduce gut inflammation.

The soluble fiber in flax works similarly to chia, absorbing water and softening stool, while the insoluble fiber provides bulk.

• Best form: Ground flaxseeds are easier for your body to digest than whole seeds (which often pass right through undigested).
• How to use: Sprinkle ground flax on yogurt, add it to oatmeal, or mix it into smoothies. Two tablespoons a day is a good starting point.
• Extra perk: Flaxseeds can also improve cholesterol and blood sugar balance so it’s a win-win beyond digestion.

Amazon pick: Bob’s Red Mill Ground Flaxseed – pre-ground, nutty flavor that blends into almost anything.

6. Warm Lemon Water in the Morning

Ever notice how people swear by drinking warm lemon water first thing in the morning? It’s not just a wellness fad, it actually helps.

Warm fluids stimulate the digestive tract, and lemon juice contains citric acid, which can act as a mild natural laxative for some people.

• How to prepare: Squeeze half a fresh lemon into a mug of warm (not boiling) water. Drink it before coffee or breakfast.
• Why it works: Warm water stimulates peristalsis (the wave-like contractions that move food through your intestines). Lemon adds hydration, vitamin C, and that gentle “kick” your gut sometimes needs.
• Tip: If plain lemon water is too sour, add a drizzle of honey for taste and gut-soothing benefits.

Amazon pick: Citrus Juicer Hand Press – makes squeezing lemons way less messy.

7. Olive Oil (The Smooth Operator)

This one might surprise you, but olive oil isn’t just for drizzling on salads it can also help ease constipation.

Its natural fats coat the intestinal walls, making it easier for stool to move along.

Plus, it stimulates bile production, which aids digestion overall.

• How to use: Take 1 tablespoon of extra virgin olive oil in the morning on an empty stomach. If that feels too strong, drizzle it generously over roasted veggies, whole grain toast, or mix it into salad dressings.
• Best type: Extra virgin olive oil has the most antioxidants and gut-friendly compounds.
• Tip: Avoid heating it too much (like deep-frying) if you’re trying to use it for digestive benefits, it’s best raw.

Amazon pick: California Olive Ranch Extra Virgin Olive Oil – fresh, high-quality, and mild in flavor.

8. Coffee (Yes, Really)

For some people, that morning cup of coffee is more than a wake-up, it’s a bathroom alarm.

Coffee stimulates the muscles in your digestive tract, speeding up bowel contractions.

Caffeine helps, but studies show even decaf can work, thanks to compounds that trigger gut movement.

• How to use: One cup of coffee in the morning is often enough. Too much caffeine can backfire, causing dehydration, so balance it with extra water.
• When it works best: On an empty stomach, paired with a fiber-rich breakfast (think oatmeal or avocado toast).
• Tip: If coffee makes you jittery, herbal teas can give similar results without the caffeine hit.

Amazon pick: Shock Ground Coffee – strong, bold, and yes… it really gets things moving.

9. Herbal Teas (Gentle Gut Soothers)

Certain herbal teas double as natural laxatives and digestive soothers. They’re warm, hydrating, and often easier on the stomach than coffee. Popular options include:

• Peppermint tea: Relaxes the muscles in your gut, easing bloating and cramping.
• Ginger tea: Stimulates digestion and reduces nausea (great if constipation comes with discomfort).
• Senna tea: A natural herbal laxative, but it’s strong, so use sparingly and not every day.
• How to use: One cup after meals or in the evening can support digestion. Senna should only be used short-term, while peppermint and ginger can be enjoyed daily.
• Tip: Always read labels; some detox teas combine strong herbs that may cause cramping if overused.

Amazon pick: Traditional Medicinals Organic Smooth Move Tea – a popular herbal blend with senna for occasional relief.

10. Yogurt & Probiotics (Friendly Bacteria for the Win)

Your gut is home to trillions of bacteria, some good, some not-so-great. When the balance tips in favor of the “bad” guys, digestion slows down.

Probiotics (the live, good bacteria found in certain foods and supplements) can help restore balance and improve bowel regularity.

• Why it works: Probiotics improve gut motility and stool consistency. Studies show they can shorten “transit time” (the time it takes for food to move through your system).
• Best sources: Yogurt with live cultures, kefir, sauerkraut, kimchi, and probiotic supplements.
• Tip: Look for labels that mention “live and active cultures.” Many commercial yogurts don’t have enough probiotics to make a difference.

Amazon pick: Culturelle Daily Probiotic Capsules – one of the most trusted probiotic brands for gut health.

11. Leafy Greens (Nature’s Roughage)

If constipation makes you feel weighed down, leafy greens are like pressing the reset button.

They’re rich in insoluble fiber, magnesium (a mineral that helps soften stool), and water. Together, these nutrients keep things moving smoothly.

• Best greens: Spinach, kale, Swiss chard, collard greens, arugula.
• How to eat more: Add them to smoothies, sauté them with garlic and olive oil, or toss a handful into soups and pastas.
• Extra perk: Leafy greens are also alkalizing, helping reduce inflammation and improve overall gut function.

Amazon pick: Amazing Grass Greens Blend Superfood Powder – handy for days you can’t get enough greens in your diet.

12. Sweet Potatoes (Fiber + Comfort Food)

Sometimes the best constipation remedy tastes like comfort food. Sweet potatoes are rich in soluble and insoluble fiber, plus they’re naturally sweet and satisfying.

One medium sweet potato has about 4 grams of fiber, which helps add bulk to stool.

• How to use: Roast them with olive oil, mash them with a sprinkle of cinnamon, or slice them into fries. The skin holds the most fiber, so leave it on when possible.
• Nutrient boost: They’re also loaded with vitamin A and potassium, which support overall digestive health.
• Pro tip: Pair them with a healthy fat (like olive oil or avocado) to make digestion even smoother.

13. Exercise & Movement (Get Things Moving… Literally)

Your digestive system isn’t isolated, it’s influenced by how much you move.

Physical activity stimulates intestinal contractions (called peristalsis) that help push waste along.

That’s why long days of sitting on a plane, at a desk, or even just binge-watching TV can make constipation worse.

• Best types of movement: Walking, light jogging, yoga, or stretching. Even a 10–15 minute walk after meals can make a big difference.
• Why it works: Exercise reduces the time it takes for food to pass through the large intestine, giving the body less opportunity to reabsorb water from stool.
• Pro tip: Yoga poses like “wind-relieving pose” (aptly named!) and gentle twists can relieve bloating and stimulate the gut.

Amazon pick: Gaiam Essentials Thick Yoga Mat – comfortable for stretches and yoga at home.

14. Epsom Salt Soak (Relaxation + Magnesium Boost)

This one might sound unusual, but an Epsom salt bath can actually help with constipation.

Epsom salt (magnesium sulfate) relaxes the muscles, including those in your digestive tract.

Some magnesium may even be absorbed through the skin, giving your body a gentle laxative effect.

• How to use: Add 2 cups of Epsom salt to a warm bath and soak for 15–20 minutes.
• Why it helps: Relaxation reduces stress (a common constipation trigger), while magnesium helps soften stool.
• Bonus: It also soothes sore muscles, making it a two-for-one remedy.

Amazon pick: Epsoak Epsom Salt 19 lb Bulk Bag – pure and unscented, perfect for baths.

15. Magnesium Supplements (The Gentle Mineral)

Magnesium is one of the most reliable natural remedies for constipation. It pulls water into the intestines (an effect called osmotic action) and relaxes the muscles in the gut, both of which help stool pass more easily.

• Types that help:
  • Magnesium citrate – effective and fast-acting, often used as a gentle laxative.
  • Magnesium glycinate – easier on the stomach, better for daily use.
• How to use: Start small (around 200–300 mg at night). Too much magnesium can cause loose stools, so increase gradually.
• Extra perk: Magnesium also supports better sleep and muscle relaxation great if stress contributes to your constipation.

Amazon pick: Natural Vitality Calm Magnesium Powder – a popular supplement you mix into water; tastes a bit like fizzy lemonade.

16. Coconut Water (Hydration With a Twist)

Sometimes plain water just doesn’t cut it, especially if you’re dehydrated from sweating, traveling, or even too much caffeine.

That’s where coconut water comes in. It’s naturally rich in electrolytes like potassium and magnesium—that help rehydrate your body and soften stool.

• Why it works: The electrolytes restore fluid balance, while magnesium helps relax the intestinal muscles.
• How much to drink: One cup (8 ounces) per day is usually enough. More than that can cause loose stools for some people.
• Best time: Afternoon or evening, especially if you’ve been active or drinking coffee.
• Tip: Skip the versions with added sugar—look for 100% pure coconut water.

Amazon pick: Vita Coco Pure Coconut Water – light, refreshing, and one of the most popular brands.

17. Kiwi Fruit (The Surprising Hero)

It might not get as much press as prunes, but kiwi is actually one of the most effective constipation-fighting fruits.

Studies have shown that eating two kiwis per day can significantly improve bowel movements.

• Why it works: Kiwis contain soluble and insoluble fiber, plus an enzyme called actinidin that helps stimulate digestion.
• How to use: Eat them fresh with the skin (that’s where most of the fiber is), blend into smoothies, or slice onto yogurt.
• Extra perk: They’re packed with vitamin C and antioxidants, which support overall gut and immune health.

Amazon pick: Zespri SunGold Kiwifruit (Shipped Fresh) – sweeter and less tart than green kiwis.

18. Whole Grains (The Long-Term Fix)

If your diet is heavy on white bread, white rice, and processed foods, your gut is probably missing out on a major source of natural fiber: whole grains.

They’re packed with insoluble fiber, which bulks up stool and speeds digestion.

• Best grains for constipation: Oats, quinoa, barley, bulgur, and brown rice.
• How to add more: Swap white rice for quinoa or brown rice, start your morning with oatmeal, or try whole wheat pasta instead of regular.
• Why it helps: Unlike quick-fix remedies, whole grains provide steady, daily fiber that prevents constipation from coming back.
• Tip: Pair them with veggies and olive oil for a double gut-friendly combo.

Amazon pick: Bob’s Red Mill Organic Old-Fashioned Rolled Oats – a pantry staple that’s versatile and fiber-packed.

19. Good Bathroom Habits (Don’t Hold It In)

Sometimes constipation isn’t about what you eat or drink, it’s about when you listen to your body.

Ignoring the urge to go (because you’re busy, traveling, or just uncomfortable using public restrooms) can make constipation worse.

Over time, your brain stops sending strong signals, and stool builds up, becoming harder to pass.

• Listen to your body: Go when you feel the urge, even if it’s inconvenient.
• Position matters: Sitting in a “squat” position straightens out your colon and makes bowel movements easier. A simple footstool under your feet (like the popular Squatty Potty) can make a big difference.
• Routine helps: Try setting aside 10–15 minutes after breakfast or coffee to sit and relax. Over time, your body gets into a rhythm.
• Relaxation counts: Stress and straining make things worse. Breathing deeply and giving yourself time helps your muscles do their job naturally.

Amazon pick: Squatty Potty Original Bathroom Stool – the classic tool that puts your body in the ideal position for easier bowel movements.

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21. Dulcolax Soft Chews – Best for Fast Relief

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22. Potty Wise – Natural Kids Stool Softener Liquid

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23. Poop Like a Champion

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Avoid Foods that can Cause Constipation

Certain foods can exacerbate constipation by hardening the stools or slowing down digestion.

These include processed foods, dairy products, fast food, fried foods, and foods high in fats and sugar.

Limiting their consumption can help alleviate constipation.

1. Maintain a Healthy Gut Flora

A healthy gut flora is important for efficient digestion. Consuming fermented foods, prebiotics, and probiotics can help maintain a healthy balance of gut bacteria. This, in turn, supports regular bowel movements.

2. Eat Small, Frequent Meals

Eating large meals can put pressure on the digestive system and slow down bowel movements. Opt for smaller, more frequent meals that are easier to digest. Chew your food thoroughly and eat slowly to aid digestion.

3. Reduce Stress

Stress can significantly affect digestion and contribute to constipation. Creating a calm and relaxed environment during mealtime can also help alleviate constipation.

Preventing Constipation

After dealing with constipation, it’s natural to want to avoid it in the future. Trying these steps might help:

• Move more: Regular movement like walking, exercising, and stretching keeps your digestive system active.
• Eat a healthy diet: Focus on fiber-rich foods, fruits, and vegetables. Adding grains, starches, and healthy fats can also reduce constipation.
• Stay hydrated: Drinking plenty of water lowers the risk of constipation. Men should aim for about 15.5 cups of fluids a day, while women should aim for about 11.5 cups.
• Avoid junk food: Foods high in sugar and sodium can lead to harder stools.
• Monitor medications: Some medications, especially opiates, can cause constipation. If you notice changes in your bowel movements after starting a new medication, talk to your doctor.

When to See a Doctor

Remember, each individual may respond differently to these remedies, so it’s important to find what works best for you.

However, if your constipation persists for an extended period or is accompanied by severe pain or other concerning symptoms, consult a healthcare professional for proper evaluation and guidance.

Wrapping It Up: Constipation Relief Is Possible

Constipation might be common, but it doesn’t have to take over your life. From hydration and fiber-rich foods to probiotics, movement, and even bathroom posture, there are countless natural ways to get your digestion back on track.

Here’s the thing: everyone’s gut is different. What works for one person (like coffee) might not work for another.

The best approach is to experiment—try out a few remedies consistently and see how your body responds.

And don’t forget, if constipation lingers for weeks or comes with other symptoms like bleeding or pain, it’s always worth checking in with a doctor.

If you’re ready to take action today, start small:

• Drink a full glass of water right now
• Add a serving of leafy greens or whole grains to your next meal
• Try one of the Amazon picks mentioned above to build supportive habits

Small changes really can make a big difference for your gut health—and your peace of mind.