{"id":12462,"date":"2020-07-16T18:05:27","date_gmt":"2020-07-16T22:05:27","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=12462"},"modified":"2026-03-17T10:09:13","modified_gmt":"2026-03-17T14:09:13","slug":"home-remedies-for-constipation","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/home-remedies-for-constipation\/","title":{"rendered":"24 home remedies for constipation"},"content":{"rendered":"

Defecation is a vital function to keep the body healthy. Typically, an individual will need to pass three or more bowel movements per week. Some individuals poop two to three times a day. Constipation occurs when fecal matter hardens in the colon, and it becomes difficult to have a bowel movement. Healthy stool consistency should be soft to firm as well as long and tubular in form.\u00a0<\/span><\/p>\n

Constipation can affect all age groups, but especially the elderly.<\/span> One-third<\/span><\/a> of adults older than 60 experience constipation. Others who are more susceptible to constipation or chronic constipation include women, especially those who are pregnant or recently given birth, and non-Caucasians.\u00a0<\/span><\/p>\n

Constipation can be very uncomfortable, but thankfully, numerous home remedies for constipation to try.<\/span><\/p>\n

What causes constipation?<\/span><\/h2>\n

Constipation can be caused by a variety of issues, and sometimes more than one factor may be affecting you.<\/span><\/p>\n

Physical activity is important to have regular bowel movements. A lack of exercise or a sedentary lifestyle can slow your body\u2019s ability to move waste through your colon. Regular physical activity as simple as a brisk walk can improve your bowel movement habits.<\/span><\/p>\n

A lack of fiber and\/or water in your diet can quickly lead to constipation. Most people should consume at least 64 ounces of water daily to prevent dehydration and constipation. Fiber is also a healthy component of your diet and can be obtained from a combination of foods and supplements. However, one caution about fiber is that consuming a good amount of fiber, but not enough water to balance it, can actually make your constipation worse and more painful. It is important that you are getting the recommended amounts of both water and fiber daily.<\/span><\/p>\n

Some medications actually cause constipation. Decongestants, allergy pills, and iron supplements may cause dehydration or slow your gastrointestinal tract which can lead to constipation. Diuretics sometimes referred to as \u201cwater pills\u201d can cause dehydration and lead to constipation as well. Some other prescription medications can worsen your constipation such as antidepressants, seizure medications, and blood pressure medications. If you begin to experience constipation, you should have your pharmacist review your drug profile and see if any of your medications could be making your condition worse.\u00a0<\/span><\/p>\n

Certain medical conditions are also linked to constipation such as Celiac disease, hypothyroidism, and diabetes. Your dietary choices may compound these conditions, so make sure you are eating a healthy diet with enough fiber. Fiber is found naturally in green, leafy vegetables.<\/span><\/p>\n

\t\t

\n\t\t\tGet our wellness newsletter<\/span>\n\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t

<\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n

24 home remedies for constipation relief<\/span><\/h2>\n

Dietary changes, drinking water, exercise, and taking supplements are among the natural ways to relieve symptoms of<\/span> constipation<\/span><\/a>. Identifying the factors contributing to constipation can help you decide which remedies are best. A combination of the following remedies may be necessary to treat the problem.<\/span><\/p>\n

    \n
  1. Water<\/span><\/a><\/li>\n
  2. Exercise<\/span><\/a><\/li>\n
  3. Abdominal massage<\/span><\/a><\/li>\n
  4. Fiber<\/span><\/a><\/li>\n
  5. Probiotics<\/span><\/a><\/li>\n
  6. Prebiotics<\/a><\/li>\n
  7. Castor oil<\/span><\/a><\/li>\n
  8. Coffee<\/span><\/a><\/li>\n
  9. Senna<\/span><\/a><\/li>\n
  10. Tea<\/span><\/a><\/li>\n
  11. Lemon juice<\/span><\/a><\/li>\n
  12. Aloe vera<\/span><\/a><\/li>\n
  13. Coconut water<\/span><\/a><\/li>\n
  14. Vitamins<\/span><\/a><\/li>\n
  15. Milk and ghee<\/span><\/a><\/li>\n
  16. Fennel<\/span><\/a><\/li>\n
  17. Prunes, figs, raisins<\/span><\/a><\/li>\n
  18. Honey<\/span><\/a><\/li>\n
  19. Molasses<\/span><\/a><\/li>\n
  20. Omega-3 oil<\/span><\/a><\/li>\n
  21. Baking soda<\/span><\/a><\/li>\n
  22. Low FODMAP diet<\/span><\/a><\/li>\n
  23. Shirataki noodles<\/span><\/a><\/li>\n
  24. Magnesium citrate<\/span><\/a><\/li>\n<\/ol>\n

    1. Water<\/span><\/h3>\n

    Drinking enough water can be the first step to<\/span> constipation relief<\/span><\/a>. When an individual becomes dehydrated, the body starts pulling water from all over the body, including the colon. Staying hydrated by drinking six to eight glasses of water a day can keep stool soft, making bowel movements more frequent and comfortable.<\/span><\/p>\n

    2. Exercise<\/span><\/h3>\n

    Regular exercise can help maintain healthy bowel movements. Both vigorous and passive activity can have a positive effect on the bowels. Running can jostle the intestines and colon in a manner that encourages the stool to move. Participating in sports activities, dancing, or even walking for 10 to 15 minutes once or twice a day can help keep you regular.\u00a0<\/span><\/p>\n

    Constipation<\/span> can be uncomfortable, especially if you are <\/span>bloated<\/span><\/a> or cramping, making exercise difficult at times. A more relaxing approach to natural bowel relief can be through stretching and practicing yoga. Yoga, especially involving twisting motion of the torso, can also squeeze the intestines so that the stool loosens in the colon.<\/span> Seated twist and supine twist<\/span><\/a> are two yoga positions that incorporate twisting the torso. Numerous other poses, such as downward-facing dog and standing forward bend, are also recommended for stimulating bowel movement. <\/span><\/p>\n

    3. Abdominal massage<\/span><\/h3>\n

    Massaging the abdomen<\/span><\/a> can be a beneficial home remedy for constipation. Lying on your back, press the abdomen in a clockwise motion for approximately 10 minutes. You can do this massage twice a day. The clockwise motion helps push stool in the colon toward the rectum. Drinking hot water or tea before the massage can further improve the gastrointestinal system.<\/span><\/p>\n

    4. Fiber<\/span><\/h3>\n

    Eating enough fiber can contribute to a healthy digestive system as well as weight loss. The daily recommendation for dietary fiber consumption is<\/span> 25 to 30 grams<\/span><\/a> of fiber. Fiber can be soluble and insoluble. Soluble fiber gives stool density, while insoluble fiber can contribute to the pace in which it moves through the colon.\u00a0<\/span><\/p>\n

    Fiber-rich foods often contain both soluble and insoluble fiber. Foods such as oatmeal, flaxseed, whole grains, fruit, beans, bran, and vegetables provide a fiber source that can prevent hard stool. Dietary choices have a strong impact on constipation.\u00a0<\/span><\/p>\n

    OTC fiber supplements can help increase fiber intake without having to eat excessive amounts of fiber-rich foods. Fiber supplements come in capsule form or powder that can be added to water, take as directed. <\/span><\/p>\n\n\n\n\n\n\n\n\n
    Compare fiber supplements<\/span><\/th>\n<\/tr>\n<\/thead>\n
    Brand name<\/b><\/td>\nAdministration route<\/b><\/td>\nStandard dose<\/b><\/td>\nSide effects<\/b><\/td>\n<\/tr>\n
    Metamucil<\/a> (psyllium fiber)<\/a><\/td>\nOral<\/td>\n2 g of fiber per 5 capsules; 3 g of fiber per\u00a0tbsp of powder<\/td>\nDifficulty breathing, itchy skin, trouble swallowing, facial swelling, bloating<\/td>\n<\/tr>\n
    Citrucel<\/a>(methylcellulose)<\/a><\/td>\nOral<\/td>\n1 g of fiber per 2 capsules; 2 g of fiber per tbsp of powder<\/td>\nIndigestion, nausea, tiredness, stained teeth<\/td>\n<\/tr>\n
    Benefiber<\/a> (wheat dextrin)<\/td>\nOral<\/td>\n3 g of fiber per 2 tbsp of powder<\/td>\nDiarrhea, bloating, cramping<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Add powder fiber supplements to water or juice but not carbonated beverages like soda. Allow your body time to adjust to the fiber supplement. Drinking extra water can help reduce side effects, such as bloating. <\/span><\/p>\n

    5. Probiotics<\/span><\/h3>\n

    Digestion supported with probiotics can reduce constipation. Probiotics help restore healthy bacteria in the digestive system. Found naturally in foods such as sauerkraut and yogurt or taken as a<\/span> supplement<\/span><\/a>, probiotics can be added to your daily regimen to prevent or relieve constipation.<\/span><\/p>\n

    6. Prebiotics<\/span><\/h3>\n

    Prebiotics are non-digestible food ingredients that serve to promote the growth of healthy bacteria in your body, more specifically in your gastrointestinal tract. This is another way to restore healthy bacterial balance in your digestive system and encourage healthy bowel movements. Prebiotics are available commercially without a prescription, and some formulations combine them with a fiber supplement. A <\/span>review of clinical studies<\/span><\/a> found that prebiotics do lead to an improvement in stool consistency, number of bowel movements, and bloating. <\/span><\/p>\n

    7. Castor oil<\/span><\/h3>\n

    A natural laxative,<\/span> castor oil<\/span><\/a> derived from the castor bean can be taken orally to stimulate a bowel movement. Not only does this ancient oil lubricate the intestines, but it also causes the intestines to contract. Take castor oil as directed, one to two teaspoons on an empty stomach. Allow up to eight hours before a bowel movement occurs.<\/span><\/p>\n

    8. Coffee<\/span><\/h3>\n

    Drinking caffeinated coffee can stimulate a bowel movement. Caffeine can cause the muscles in the intestines to contract. This stimulation can move the stool toward the rectum. Though caffeinated coffee can help move bowels, it can also be dehydrating. Be sure to drink plenty of water when drinking caffeinated beverages, so as not to worsen the condition. <\/span><\/p>\n

    9. Senna<\/span><\/h3>\n

    Senna is an herb that utilizes the leaf, flower, and fruit of the cassia plant. It’s been used for thousands of years as a natural laxative. Senna is a<\/span> stimulant laxative<\/span><\/a> that helps the digestive tract to contract. Often drunk as tea, senna can be very effective and work within several hours after consumption. Approved by the FDA, Senna is available as a tablet or powder supplement. It can also help with <\/span>irritable bowel syndrome (IBS)<\/span><\/a> and hemorrhoids.<\/span><\/p>\n

    10. Tea<\/span><\/h3>\n

    Warm liquids can be soothing to the digestive and gastrointestinal systems. Certain teas such as ginger and peppermint help upset stomachs. Below is a list of teas that could prove to be helpful if you are experiencing constipation:<\/span><\/p>\n