Get Rid of Constipation: 19 Best Home Remedies & Foods for Constipation

Constipation is a common digestive problem that affects people of all ages. It occurs when bowel movements become less frequent or difficult to pass. While there are over-the-counter medications available, there are also several effective home remedies that can provide relief from constipation.

Reviewed’s editors independently select recommendations. If you make a purchase through the provided links, we may earn a commission from the transaction, along with our publishing partners.

What Is Constipation?

Constipation happens when you have less than three bowel movements per week, and/or when passing stool becomes difficult. While occasional constipation is normal, for some people, it becomes a chronic issue that disrupts their daily lives. Common signs of constipation include:

• Having fewer than three bowel movements weekly
• Feeling blocked and unable to pass stool
• Experiencing hard and difficult-to-pass bowel movements
• Struggling or straining during bowel movements
• Feeling like you can’t completely empty your rectum

13 Common Causes of Constipation

Constipation can result from various factors, and while many are minor and easily addressable, chronic constipation might indicate a more serious underlying medical condition. Discuss any changes in your bowel habits with your doctor. Common causes include:

• Not drinking enough water
• Following a low-fiber diet
• Lack of physical activity
• Ignoring the urge to have a bowel movement
• Changes in routine
• Stress
• Pregnancy
• Certain medications
• Issues with the colon and/or rectum
• Certain diseases
• Hypothyroidism
• Overusing laxatives
• Eating disorders

When Should I Worry About Constipation?

While it’s advisable to consult your doctor for any changes in your bowel habits, seek immediate medical attention if you experience:

• Sudden constipation with belly pain
• Inability to pass stool or gas
• Severe pain during bowel movements
• Blood in the stool
• Drastic changes in the size, shape, and consistency of your stool
• Constipation persisting for more than two weeks

Home Remedies for Constipation

Here are 19 best home remedies for constipation.

1. 7 Lights Temple Cleanse

2. Massage Your Abdomen

Lie on your back with a pillow under your knees. Place your hands on your upper left abdomen below your ribs. Move your hands in small circles down towards your leg, across your belly button, up the right side of your stomach, and then across.

Repeat this 10 times to help move stool along your intestines. You can use a fist instead of a flat palm for more pressure.

3. Use a Heating Pad

Lie on your back and place a heating pad on your abdomen for about 15 minutes to relax tight muscles. Distract yourself with a movie or podcast while using the heating pad. Be careful not to leave it on for too long to avoid burns or rashes.

4. Lemon Water for Constipation

Lemons are packed with vitamin C and water-soluble fiber, which can help with constipation by stimulating the colon. Some people find relief by drinking warm lemon water.

A study found that lemon peel powder can also help with colitis.

The good news is that this remedy is safe for most people, including children who can drink diluted lemon juice, and those who are pregnant or breastfeeding.

How to Use:

To try this remedy, squeeze fresh lemon juice into warm water and drink it slowly, preferably in the morning. Make sure to stay hydrated with regular water throughout the day to help relieve constipation.

5. Avoid Processed Foods

Processed and fast foods can make constipation worse because they’re often low in fiber and high in fat. Try to steer clear of these foods, especially if you struggle with constipation. Here’s what to avoid:

• White bread, pastries, pasta, and breakfast cereals are usually made with refined flour, which lacks fiber. Choose whole grain options instead.
• Sausages, red meat, and deli meats are high in fat and salt. Pick leaner proteins like fish, chicken, or turkey.
• Potato chips and french fries are low in fiber. Opt for healthier snacks like roasted sweet potato fries or air-popped popcorn.

6. Exercise More

Being inactive can weaken your intestines and make it harder to pass stools regularly. Aim to move for at least 30 minutes each day. Even small amounts of activity can help keep you regular. Here are some ideas to get moving.

• Take a morning walk around your neighborhood, maybe with a friend or your dog.
• Try yoga either at a class or follow along with online videos at home.
• Go for a swim in a pool or lake.
• Challenge yourself by taking the stairs instead of the elevator.
• Park farther away from stores to get some extra steps in.

7. Practice Good Toilet Habits

Maintain a regular toilet routine by setting aside time each day to sit on the toilet, even if you don’t feel the urge. This helps train your body to develop a regular bowel movement pattern. Also, make sure to respond promptly to the urge to have a bowel movement.

8. Try Natural Oils

Certain natural oils like olive oil, coconut oil, or castor oil can lubricate the intestines and facilitate the passage of stools. Mix a tablespoon of oil with warm water or herbal tea and consume it on an empty stomach.

9. Drink Herbal Teas

Several herbal teas have been found to have a laxative effect. Chamomile tea, ginger tea, peppermint tea, and senna tea can help improve bowel movements and ease constipation.

10. Increase Magnesium Intake

Magnesium is an essential mineral that plays a crucial role in bowel movements. Foods like leafy greens, seeds, whole grains nuts, and seeds are good for magnesium. Alternatively, you can also take a magnesium supplement after consulting your healthcare provider.

11. Dulcolax Soft Chews – Best for Fast Relief

Unleash Rapid Relief with Dulcolax Soft Chews!

Say goodbye to constipation woes in as little as 30 minutes with the power-packed Dulcolax Soft Chews! Crafted for those moments when you need relief FAST, these soft chews work harmoniously with your body’s natural rhythm, ensuring a gentle yet effective solution.

Naturally Gentle, Remarkably Effective!

Dulcolax Soft Chews harness the natural synergy of water in your body, ushering in softer stools and helping you regain control over your digestive comfort. Experience the freedom of relief without the need for stimulants, as these laxatives put you comfortably in control.

Indulge in Delicious Liberation!

Infused with the tantalizing flavors of mixed berry, black cherry, and watermelon, Dulcolax Soft Chews redefine the laxative experience. Not just a remedy, but a treat for your taste buds, making constipation relief a delightful journey for both adults and children aged 4 years and older.

Grab Your On-the-Go Relief Pack Today!

Convenience meets effectiveness with individually wrapped Dulcolax Soft Chews. Whether you’re at home or on the move, these flavorful soft chews ensure you’re always prepared to take charge of your digestive well-being.

Don’t let constipation control your day – seize control with Dulcolax Soft Chews and savor the sweet taste of liberation!

12. Increase Fiber Intake

Fiber-rich foods are essential for maintaining regular bowel movements. Include more fruits, vegetables, whole grains, and legumes in your diet. Some of the best high-fiber foods are apples, bananas, oranges, broccoli, carrots, beans, lentils, and oats.

13. Stay Hydrated

Make your body hydrated. Sufficient water intake softens the stools, making them easier to pass. Aim for at least 8 glasses of water per day. You can also consume herbal teas or juices rich in water content.

14. Potty Wise – Natural Kids Stool Softener Liquid

Don’t risk harsh stimulants on your precious one’s delicate system. PottyWise is your answer for gentle, effective constipation relief, providing a soothing touch that helps relieve gas and bloating. Your child deserves the best – give them the comfort of PottyWise.

15. Consume Probiotics

Probiotics promote a healthy gut. Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain these probiotics and can help improve bowel regularity and ease constipation.

---

16. Poop Like a Champion

Bid farewell to that heavy feeling, and let Super Senna Tea be your dance partner to digestive liberation. Keep your tummy in perfect rhythm and reclaim your digestive throne with every sip. It’s time to feel light, refreshed, and ready to conquer the day.

Crafted with care, Super Senna Tea combines the power of Senna leaves and invigorating peppermint leaves for a cleansing experience that feels like a gentle, soothing hug from nature.

17. 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.

18. 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.

19. 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.

20. Reduce Stress

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

---

High Fiber Foods for Constipation

If you’re seeking natural solutions for constipation, making changes to your diet can be highly effective. The key is to incorporate foods that add volume, increase stool frequency, soften stool, and speed up the digestion process. Here are some easy-to-follow suggestions:

1. PRUNES: Prunes are a go-to remedy for constipation. With about 1 gram of fiber per prune, they also contain sugars like fructans and sorbitol, which act as natural laxatives. Enjoy prunes on their own, add them to cereal or smoothies, or try Prune Breakfast Cookies.
2. OATMEAL: Oatmeal is rich in both soluble and insoluble fiber, promoting stool bulk, softness, and easy passage through your system. It also helps regulate blood sugar, lower cholesterol, and supports weight loss. Check out 11 overnight oat recipes for a high-fiber breakfast.
3. APPLES AND PEARS: These fruits, when eaten with their skin, make for a quick, high-fiber snack. Slice and pair them with nut butter or cheese for a protein-packed treat.
4. GREENS: Vegetables like spinach, broccoli, and Brussels sprouts add bulk to stools, facilitating smoother passage. Include them in your meals by boiling, steaming, or adding to soups and stews.
5. KIWI: For a fiber-rich option that minimizes gas, consider kiwi. Try the 2-Ingredient Kiwi Sorbet for a refreshing and easy-to-make treat.
6. BEANS: Beans are known for their fiber content, but they may cause gas and bloating in some individuals. If well-tolerated, add them to chili or experiment with Fudge Black Bean Brownies.
7. FLAXSEEDS: With both soluble and insoluble fiber, flaxseeds add bulk to stool and keep you feeling full. Start your day with Oatmeal and Flaxseed Breakfast Cookies for a tasty fiber boost.
8. SWEET POTATOES: With about 4 grams of fiber per serving, sweet potatoes are an excellent natural remedy for constipation. Mash them with a touch of brown sugar, air fry for healthy fries, or try Sweet Potato Black Bean Casserole.
9. BERRIES: Blueberries, blackberries, strawberries, and raspberries are packed with fiber. Enjoy them on their own, blend into a smoothie, or add to cereal, yogurt, or salad for an easy fiber boost.

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.

Implementing these 15+ best home remedies for constipation, you can help improve your bowel movements and find relief from this uncomfortable condition in a natural and effective way.