How to Relieve Constipation Naturally: 10 Tips and Tricks

Constipation is a common digestive issue that can cause discomfort and frustration. While there are many over-the-counter medications available to relieve constipation, natural remedies can be just as effective and often come with fewer side effects. In this article, we’ll discuss 10 natural tips and tricks to relieve constipation, with scientific references to support their effectiveness.

Increase your fiber intake

Fiber is essential for healthy digestion and can help prevent constipation. According to a review of 14 studies, increasing dietary fiber intake can improve stool frequency and consistency in people with constipation (1). The recommended daily intake of fiber for adults is 25–30 grams per day (2). Good sources of fiber include whole grains, fruits, vegetables, nuts, and seeds.

Stay hydrated

Drinking plenty of water can help soften stools and make them easier to pass. Dehydration can contribute to constipation, so it’s important to drink enough water throughout the day. The recommended daily intake of water for adults is 8–10 glasses (3).

Exercise regularly

Regular physical activity can help promote healthy digestion and prevent constipation. Exercise can increase the contractions of the intestinal muscles, which can help move stools through the digestive tract (4). Aim for at least 30 minutes of moderate exercise most days of the week.

Try probiotics

Probiotics are beneficial bacteria that live in the gut and can help promote healthy digestion. A review of 14 studies found that probiotics can improve stool frequency and consistency in people with constipation (5). Probiotics are found in fermented foods like yogurt, kefir, and sauerkraut, or can be taken as supplements.

Practice good bathroom habits

Taking the time to sit on the toilet regularly, even if you don’t feel the urge to go, can help regulate bowel movements. Ignoring the urge to have a bowel movement can lead to constipation. It’s also important to allow yourself enough time on the toilet to fully evacuate your bowels.

Consider magnesium supplements

Magnesium is a mineral that can help relax the muscles in the digestive tract, making it easier to pass stools. According to a review of 4 studies, magnesium supplements can improve stool frequency and consistency in people with constipation (6). However, it’s important to talk to your healthcare provider before taking magnesium supplements, as they can interact with certain medications.

Drink coffee

Coffee has a laxative effect and can help stimulate bowel movements. According to a review of 7 studies, coffee can increase the urge to have a bowel movement and improve stool frequency and consistency in people with constipation (7). However, it’s important to drink coffee in moderation and not rely on it as a long-term solution.

Try Herbal Remedies

There are several herbal remedies that can help relieve constipation:

Senna: Senna is an herbal laxative that is commonly used to treat constipation. It works by stimulating the muscles in the intestines, causing them to contract and move waste through the digestive system. Senna can be taken in the form of tea, capsules, or tablets.

Aloe Vera: Aloe vera has natural laxative properties that can help relieve constipation. Aloe vera juice is the most common form of this remedy and can be found at health food stores or online.

Psyllium Husk: Psyllium husk is a natural fiber that can help soften stools and make them easier to pass. It can be taken in the form of capsules or powder and should be consumed with plenty of water to prevent it from causing blockages in the digestive system.

Ginger: Ginger is a natural anti-inflammatory and can help soothe the digestive system. It is often used to treat nausea.

Probiotics

Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. They are commonly found in fermented foods such as yogurt, kefir, kimchi, and sauerkraut. Probiotics work by restoring the balance of healthy gut bacteria, which can improve digestion and promote regular bowel movements.

A study of 19 randomized controlled trials found that probiotics were effective in relieving constipation in adults (8). Another study found that probiotics could improve stool consistency and frequency in children with constipation (9).

You can increase your probiotic intake by eating fermented foods or taking probiotic supplements. However, it’s important to choose supplements from reputable brands and consult with a healthcare provider before taking them, especially if you have underlying health conditions.

Abdominal Massage

Abdominal massage is a technique that involves using gentle pressure to stimulate the digestive system and promote bowel movements. It can be done at home or with the help of a massage therapist.

A small study found that abdominal massage improved symptoms of constipation in women with irritable bowel syndrome (10). Another study found that massage therapy was effective in reducing symptoms of constipation in children (11).

To perform abdominal massage at home, lie on your back and use your fingertips to apply gentle pressure to your lower abdomen in a circular motion. Gradually increase the pressure as you feel comfortable. You can also try massaging your lower back and hips to help stimulate the digestive system.

Acupressure

Acupressure is a traditional Chinese medicine technique that involves applying pressure to specific points on the body to relieve pain and promote healing. It can be used to treat a variety of conditions, including constipation.

A randomized controlled trial found that acupressure was effective in relieving constipation in adults (12). The study participants received acupressure treatment twice a week for four weeks, and their symptoms of constipation improved significantly.

To perform acupressure at home, locate the acupressure point on the inner wrist, about three finger-widths down from the base of the palm. Apply firm pressure to this point with your thumb for two to three minutes. You can also try applying pressure to the acupressure point located in the center of the top of the foot, about one-third of the way down from the toes.

Constipation is a common digestive problem that can cause discomfort and frustration. While there are many over-the-counter medications available to relieve constipation, natural remedies can be just as effective and often come with fewer side effects.

Increasing your fiber intake, staying hydrated, and getting regular exercise are simple lifestyle changes that can help prevent constipation and promote regular bowel movements. Herbal remedies such as senna, aloe vera, psyllium husk, and ginger can also be effective in treating constipation.

In addition, probiotics, abdominal massage, and acupressure are natural remedies that can help relieve constipation and promote healthy digestion. However, it’s important to consult with a healthcare provider before trying any new treatment, especially if you have underlying health conditions.

By making simple lifestyle changes and incorporating natural remedies into your routine, you can improve your digestive health and find relief from constipation.

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