10 Fast and Effective Natural Remedies for Constipation

Abdominal massages are a first-line approach to managing constipation. A study on stroke patients suffering from the condition found that a combination of the I Love You and Swedish massage techniques improved constipation by pushing stool through the bowels. This is a simple and cost-effective way to initiate a bowel movement with no supplies necessary. Here are instructions on how to do an I Love You abdominal massage.

Boosting your dietary fiber intake can help relieve constipation by increasing the weight and softness of your stool. Fiber also modulates your microbiome, helping support your overall gut health. It’s generally found in fruits, legumes, vegetables, and whole grains. Check out this article to learn “10 Simple Ways to Eat More Fiber Every Day.”

When your system is backed up, increasing fluids is a simple at-home way to help. Most individuals should drink four to six cups of water a day for overall health. Fiber uses water to help stool pass more easily, making hydration critical for overall bowel health. For some hydration inspiration, check out these “5 Hydrating Plant Waters.”

Exercise is an effective method for relieving constipation. It strengthens the core, pelvic floor, and other muscles involved in defecation. Aerobic exercises also help stimulate the colon. To get started, try implementing a 10- to 15-minute walk several times a day into your regular routine.

Magnesium effectively treats constipation by drawing water into the intestines, which softens the stool and makes it easier to pass. Unlike other over-the-counter laxatives, magnesium doesn’t stimulate bowel contractions, making it a more gentle and well-tolerated approach. While there are many forms of magnesium, the most effective for constipation is magnesium oxide.

Probiotic strains such as Lactobacillus reuteri and Bifidobacterium lactis influence the gut’s microbiome, easing constipation by increasing stool frequency and improving its consistency. When considering which probiotic to purchase for bowel regularity, keep an eye out for these strains on the ingredient list. To learn more about the power of probiotics, take a look at this article on the gut microbiome.

Ideally, daily fiber requirements are obtained solely from dietary sources, but this can be tough to accomplish. Research shows that fiber supplements are effective in treating constipation by increasing stool output. Psyllium husk, a source of soluble fiber, is the most effective and widely studied. Psyllium husk powder is a great addition to smoothies, yogurt bowls, or baked goods and an easy way to up your fiber intake.

Diaphragmatic breathing, or belly breathing, can improve constipation by stimulating bowel contractions. It also activates the parasympathetic nervous system—our rest and digest state—improving the digestion process and bowel regularity. A six-week study on pediatric participants dealing with chronic functional constipation found that diaphragmatic breathing paired with abdominal massages significantly increased stool frequency compared to a medication-only group.

Kiwifruits are a delicious and effective way to get the bowels moving. Kiwis are high in fiber and have been extensively studied for their positive effects on gut motility. Two to four kiwifruits can soften the stool and reduce the time it takes to move through the bowels. Next time you need a push, consider having a kiwi as a snack or adding it to your yogurt, smoothie, or fruit salad.

Funnily enough, our anatomy is not actually in optimal alignment for proper defecation when we sit on the toilet. Footstools can help realign the body in a way that imitates a squat, which is the ideal position for a bowel movement. Research shows that this posture can reduce defecation time and improve evacuation. Next time you’re constipated, consider bringing a footstool to the washroom so that you can elevate your legs into a squat position.