Home Remedies for Constipation: Simple and Natural Ways to Get Relief 

Many people experience constipation at one point or another in their lives. Constipation occurs when bowel movement becomes difficult, uncomfortable, or slow. Others may only go to the bathroom a couple of times per week, while some may experience pain, bloating or a heavy stomach.

Constipation is often treatable at home with simple natural remedies. You do not always need medicine. You can improve your digestion by following a few simple daily habits and drinking enough water.

Here are the home remedies that work best for constipation. They’re explained very simply.

1. Increase Your Water Consumption Throughout the day

Constipation can be caused by drinking too little water. If you don’t drink enough water, your stool will become hard and dried. It isn’t easy to pass.

Water helps to soften and smooth bowel movements. This also ensures that your digestive system is working properly.

You can:

• Water is the first thing you should drink when you awaken
• Drink water all day
• In hot weather, drink more water

It is especially beneficial to drink warm water first thing in the morning.

2. Eat Fibre-Rich Foods Daily

Fibre is very important for healthy digestion. Fibre adds volume to the stool, which helps the stool move through the intestines.

Some of the best fibre-rich foods are:

• Fruits such as papaya, apples, pears, and berries
• Spinach, carrots and broccoli are all vegetables.
• Oats, brown rice and other whole grains are good sources of fibre.
• Small amounts of seeds and nuts

You may experience gas if you suddenly consume too much fibre. Drink enough water and increase fibre gradually.

3. Warm water to start your morning

A glass of warm, filtered water helps to wake your digestive system up in the morning. This signals the intestines that they should start to move.

The following simple habits can help:

• Improve bowel movement
• Morning bloating can be reduced
• Create a daily bathroom routine

Others add lemon juice to the warm water.

4. Natural Laxative Foods

Certain foods are known to aid in bowel movement naturally. They are gentle and safe.

Natural laxatives include:

• Prunes or prune juice
• Papaya
• Figues (especially the soaked variety)
• Kiwi

Constipation can be prevented by eating these foods regularly.

5. Try Isabgol, also known as Psyllium Husk

Isabgol, a fibre made from natural materials, absorbs and softens water. Constipation is treated with it as an at-home remedy.

Use:

• Add 1 teaspoon to warm milk or water
• It is best to drink it just before going to bed

You will have easier bowel movements the following morning. When using the product, drink plenty of water.

6. Exercise More Physically

A lazy lifestyle can cause slow digestion. Your intestines will move more easily when you exercise.

Some simple activities to help:

• Walk for 20-30 Minutes
• Light Stretching
• Yoga poses for digestion

Exercise helps digestion by allowing food to pass more quickly through.

7. Eat Healthy Oils

Healthy fats lubricate the intestinal tract and help make stools pass easily.

Some good options are:

• Olive oil
• Ghee in small quantities
• Coconut oil

Add a healthy oil to your meals. This can improve digestion.

8. Enjoy Herbal Teas

Some herbal teas help to relax your digestive system and can improve bowel movements.

Some helpful teas are:

• Ginger tea
• Fennel tea
• Tea with peppermint.

Teas that reduce gas and stomach discomfort.

9. Take Meals at the Right Time

Irregular eating can cause digestive confusion. Eating late or skipping meals can cause digestion to slow down.

You can:

• Every day, eat the same meal
• Eat light meals at night
• Chew food slowly

Regular exercise can help you maintain a regular bowel movement.

10. Don’t ignore the urge to use the toilet

Constipation can be worsened by holding stool. The body eventually stops sending signals.

When you have the urge, always go to the bathroom. Establishing a regular toilet schedule, particularly in the mornings, will help you develop a good habit.

11. Reducing Junk and Processed Food

These foods are high in fat and low in fibre. Constipation is worsened by these foods, which slow down digestion.

Limit:

• White Bread
• Foods that are fried
• Sweet snacks
• Prepared meals

Instead, choose fresh food that is prepared at home.

12. Stress Management and Anxiety

Stress directly affects your stomach. Stress slows digestion.

To reduce stress:

• Deep breathing
• Sleep enough
• Enjoy short breaks throughout the day

A calm and collected mind supports a healthy gut.

How to Know When You Should See A Doctor

Most home remedies work. However, you should consult a physician if the following conditions occur:

• Constipation that lasts longer than two weeks
• The pain is intense
• Blood in the stool
• Losing weight is not a good thing

You should never ignore these signs.

FAQs

1. How can I get rid of constipation quickly at home?

Walking, drinking warm water and eating fruits rich in fibre can provide quick relief.

2. Constipation can be treated naturally

Constipation can be treated naturally by consuming enough water, eating fibre and moving around daily.

3. Is constipation dangerous?

Constipation can be common. However, if it persists for a long time, you should consult a physician.

4. Stress can cause constipation.

Stress can cause digestion to slow down and bowel movements to be difficult.

5. What is the recommended amount of water to drink to prevent constipation

The average person benefits from drinking 8-10 glasses per day, and more if they are active.