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Various home treatments can help manage constipation, such as drinking more water and eating fiber. If home remedies do not help, over-the-counter and prescription medications are available.
Home Remedies For Constipation, People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.
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 supported by science.
1. Drink more water
Home Remedies For Constipation, Being dehydrated regularly can make a person constipated. To prevent this, it is important to drink enough water and stay hydrated.
When a person is constipated, they might find relief from drinking some carbonated (sparkling) water. This can help them rehydrate and get things moving again.
Home Remedies For Constipation, Some studies have found sparkling water to be more effective than tap water at relieving constipation. This includes in people with indigestion, or dyspepsia, and people with chronic idiopathic constipation.
However, drinking carbonated drinks such as sugary soda is not a good idea, as these beverages can have harmful health effects and may make constipation worse.
Some people with irritable bowel syndrome (IBS) find that carbonated drinks worsen their symptoms, so these individuals may wish to avoid sparkling water and other carbonated drinks.
2. Eat more fiber, especially soluble, non-fermentable fiber
Home Remedies For Constipation, To treat constipation, doctors often tell people to increase their dietary fiber intake.
This is because increasing fiber intake increases the bulk and consistency of bowel movements, making them easier to pass. It also helps them pass through the digestive system more quickly.
In fact, one 2016 review found that 77% of people with chronic constipation benefited from supplementing with fiber.
Home Remedies For Constipation, However, some studies have found that increasing fiber intake can actually make the problem worse. Others report that dietary fiber improves stool frequency but may not help with other symptoms of constipation, such as stool consistency, pain, bloating, and gas.
This is because different types of dietary fiber have different effects on digestion.
There are many different dietary fibers, but in general, they fall into two categories: insoluble fibers and soluble fibers.
Home Remedies For Constipation, Insoluble fibers — present in wheat bran, vegetables, and whole grains — add bulk to stools and may help them pass more quickly and easily through the digestive system.
Soluble fibers — present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables — absorb water and form a gel-like paste, which softens the stools and improves its consistency.
Non-fermentable soluble fibers, such as psyllium, are the best choice for treating constipation.
Home Remedies For Constipation, One 2020 review found psyllium to be 3.4 times more effective than insoluble wheat bran for constipation.
Studies examining the effects of insoluble fiber as a treatment for constipation have yielded mixed results.
This is partly because insoluble fiber can make the problem worse in some people with a functional bowel problem, such as IBS or chronic idiopathic constipation.
Some fermentable soluble fibers may also be ineffective at treating constipation, as they are fermented by bacteria in the gut and lose their water-holding capacity.
Home Remedies For Constipation, To prevent constipation, people should aim to consume a mix of soluble and insoluble fibers. The total recommended fiber intake per day is 25 grams (g) for females and 38 g for males.
Bottom line: Try eating more high fiber foods. Supplementing the diet with soluble non-fermentable fiber, such as psyllium, can also help.
3. Exercise more
Home Remedies For Constipation, Various research studies have reported that exercise could help improve the symptoms of constipation.
Studies have linked sedentary lifestyles with an increased risk of constipation. Because of this, some healthcare experts recommend increasing exercise to get the stool moving.
That said, not all studies agree that exercise treats constipation. Therefore, more research is needed.
Other studies have reported that although exercise did not always improve the number of times people went to the bathroom, it did reduce some symptoms and improved people’s quality of life scores.
Home Remedies For Constipation, In people with IBS, moderate exercise (brisk walking) can improve digestive symptoms and quality of life scores. However, vigorous exercise (jogging) could make symptoms worse for some.
Try doing some gentle exercise — such as going for regular walks, swimming, cycling, or jogging — to see if it helps.
4. Drink coffee, especially caffeinated coffee
Drinking coffee may help relieve constipation.
For some people, consuming coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in the digestive system.
In fact, one 1998 study found that caffeinated coffee can stimulate the gut in the same way that a meal can. This effect was 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee.
Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of gut bacteria.
That said, the bowel-stimulating qualities of caffeine may be stronger in people with IBS. It could also make digestive symptoms worse.
People with IBS can try removing caffeine from their diet to see if it helps.
Learn more about foods and beverages that can relieve constipation here.
5. Take Senna, an herbal laxative
Home Remedies For Constipation, 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 the nerves in the gut and help speed up bowel movements.
Doctors consider Senna safe for adults for short periods of time, but people should consult a doctor if their symptoms do not go away after a few days.
Doctors usually do not recommend Senna for pregnant women, those who are breastfeeding, or people with certain health conditions, such as inflammatory bowel disease.
6. Eat probiotic foods or take probiotic supplements
Home Remedies For Constipation, Probiotics may help prevent chronic constipation. Probiotics are live, beneficial bacteria that naturally occur in the gut. They include Bifidobacteria and Lactobacillus.
People can increase their levels by eating probiotic foods.
Some people who have chronic constipation have an imbalance of bacteria in their gut. Consuming more probiotic foods could help improve this balance and prevent constipation.
One study mentioned in a 2019 review found that taking probiotics for 2 weeks can help treat constipation, increasing stool frequency and stool consistency.
Home Remedies For Constipation, They could also help treat constipation by producing short-chain fatty acids. These may improve gut movements, making it easier to pass stools.
Alternatively, try a probiotic supplement. Some studies have found that people started to feel the benefits of these supplements after 4 weeks.
Try taking probiotic supplements, which are available online, or eating more probiotic-rich foods to see if this helps with constipation. Prebiotic foods include:
yogurt
sauerkraut
kimchi
7. Over-the-counter or prescription laxatives
Home Remedies For Constipation, A person can speak to a doctor or pharmacist about choosing an appropriate laxative. Different types have varying methods of action, but all are effective for constipation.
8. Try a low FODMAP diet
Home Remedies For Constipation, 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 limiting high FODMAP foods for a period of time before reintroducing them to determine which ones the body can tolerate.
In people with constipation-predominant IBS, the low FODMAP diet alone is often not enough.
Such people will probably need to pay attention to other aspects of their diet, such as getting enough water and fiber, to experience relief from their symptoms.
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