Constipation can leave you feeling bloated, sluggish, and downright uncomfortable. While over-the-counter laxatives might offer quick relief, they’re not always the best long-term solution. Fortunately, there are effective natural remedies that can ease constipation gently while supporting overall digestive health. These simple, home-based strategies can help things move naturally.
7 natural ways to relieve constipation and support healthy digestion
Physical movement to ease constipation naturally
Physical activity helps stimulate the muscles in your intestines. Even a 20–to 30-minute brisk walk can improve bowel movements and reduce bloating. Gentle yoga poses, especially twists and stretches focused on the abdomen, also support better digestion. Regular movement keeps your digestive system active and helps relieve constipation naturally.
Drinking more water helps relieve constipation naturally
Dehydration is one of the most common causes of constipation. When your body lacks water, the colon draws moisture from waste, making stools hard and difficult to pass. Staying properly hydrated softens the stool and supports smoother bowel movements.Aim to drink 8–10 glasses of water daily, and start your day with a glass of warm water to gently wake up your digestive system. According to research, fluid intake positively correlates with bowel movement frequency and stool consistency, especially when combined with fibre-rich foods.
Best high-fibre foods to eat for constipation relief
Fibre helps bulk up stool and speeds up its transit through the intestines. There are two types of fibre:
- Soluble fibre (found in oats, apples, and lentils) absorbs water and softens stool.
- Insoluble fibre (found in whole grains and leafy greens) adds bulk and helps food move through the gut more efficiently.
- Include foods like flaxseeds, prunes, beans, carrots, and spinach in your meals to maintain healthy digestion.
Warm lemon water in the morning helps bowel movement
Warm lemon water acts as a mild digestive stimulant. The citric acid in lemons may help flush out toxins and encourage bile production, which supports smoother digestion. Drinking it on an empty stomach in the morning is a gentle, natural way to promote regular bowel movements and hydrate your body.
Natural laxatives like prunes and raisins to relieve constipation
Prunes are one of the most effective natural remedies for constipation. They’re high in fibre and contain sorbitol, a natural sugar alcohol that draws water into the colon, making stool easier to pass. Soaked raisins, especially when consumed first thing in the morning, work similarly and are gentler on the stomach.
Use castor oil safely for occasional constipation relief
Castor oil has been used for centuries as a natural laxative. It stimulates the intestines and promotes bowel movement within a few hours of intake. A small dose (typically 1 teaspoon) can be effective, but this remedy should only be used occasionally. Frequent use may cause dependency or disrupt natural bowel rhythms.
Include probiotics for digestion and constipation relief
Healthy gut flora is essential for regular digestion. Probiotic-rich foods like yoghurt, kefir, buttermilk, kimchi, and sauerkraut introduce beneficial bacteria into your digestive tract, which can help regulate bowel movements over time. A 2014 review published in The American Journal of Clinical Nutrition found that probiotics increased weekly bowel movements and improved stool consistency in people with chronic constipation.Constipation is a common yet manageable issue, and you don’t always need medication to find relief. By making simple lifestyle changes like staying hydrated, adding more fibre to your meals, moving your body, and including natural remedies like lemon water or probiotics, you can support regular bowel movements and better digestion. These gentle, natural remedies are not only effective but also sustainable for long-term gut health. If symptoms persist despite these efforts, it’s best to consult a healthcare professional to rule out any underlying concerns.Also Read: This blood test can predict heart attack risk, and it’s not cholesterol
