Download ArticleThe best natural remedies and lifestyle changes to relieve constipation
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This article was co-authored by Zora Degrandpre, ND and by How.com.vn staff writer, Aly Rusciano. Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
There are 33 references cited in this article, which can be found at the bottom of the page.
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Straining on the toilet and waiting for something to happen is definitely not fun—man, constipation is frustrating! How can you get relief fast? Thankfully, there are a number of ways you can quickly and naturally relieve constipation. From adding a few new things to your diet to herbal supplements, we’ve got everything you need to know right here. We’ll help you feel better in no time (plus, give you the heads up on when it’s time to call a doctor).
Things You Should Know
- Eat a serving of prunes, drink lots of water, and try castor oil or a magnesium supplement for relief within a few hours.
- Increase your fiber intake, exercise regularly, and avoid dairy and processed foods to prevent constipation.
- Keep stimulant laxative use minimal—no more than 2 to 3 times per week or more than once a day.
Steps
Massage your abdomen. Self-massages have been used for centuries to help relieve constipation, and studies have shown that they soften stools, reduce the need for laxatives, and help you poop faster. Simply lie down on your back with your knees propped up with a pillow. Place both hands on your upper left abdomen below your ribcage. Move your hands in small circular motions down towards your leg, across your belly button, up the right side of your stomach, and then across.[1]- Repeat this pattern 10 times to help move the stool along your intestines.
- Massage your stomach with a fist instead of a flat palm for added pressure to knead out stubborn gas bubbles and kinks.
- Talk to your doctor before trying a self-abdominal massage if you have spinal injuries, irritable bowel syndrome (IBS), or inflammatory bowel disease.
- Do not attempt this relief method if you’re pregnant.
Use a heating pad. Constipation can be uncomfortable, and the warmth of a heating compress can help relax tight muscles, so it’s easier to go to the bathroom.[2] Lie down on your back, place a heating pad on your abdomen, and try to relax. Keep the heating pad on for about 15 minutes and see if you feel any better.- Put on a movie, podcast, or audiobook to keep your mind off the pain and need to go to the bathroom. The less you think about it, the less you’ll worry—things will even out with time!
- Avoid leaving the heat pack on for too long, as this could result in burns or skin rashes.
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Move your body. Help your intestines move things along by doing some yoga, going for a walk, dancing, or even taking a swim. Sometimes even the smallest bit of extra movement can have you racing to the bathroom, so take a 30-minute bike ride or turn on a YouTube follow-along workout to feel some relief fast.[3]- We know exercising while you're constipated may be uncomfortable, so take it slow. There’s no need to do anything strenuous.
Snack on some prunes. Prunes or dried plums are a sweet treat that’s high in fiber. These small, dried fruits pack quite a punch in flavor and can help your bowels get moving. They contain sorbitol, a sugar that naturally relieves constipation and stimulates bowel movements, making them the #1 food for passing stool. So, if you’re having trouble going to the bathroom, eat a few prunes and see if you have the urge to go after a few hours.[4]- A single serving of prunes is about 3 prunes, which contains about 30 grams of fiber.
- If the texture of a prune throws you off, no worries! Try drinking a small glass of prune juice instead.
- Stick to eating a serving of prunes at a time, as eating too many at once could cause diarrhea.
- Consider making your own prunes if you experience constipation often.
Drink some water. Hard, dry stools are a common cause of constipation, and staying hydrated can help you pass them quickly and easily.[5] Always aim to drink between 9 cups (2.2 liters) and 13 cups (3 liters) of H2O a day, but gulp down another glass or two when you’re irregular.[6]- Swap a can of soda or beer with a tall glass of water while you’re constipated, as caffeinated and alcoholic beverages could dehydrate you and worsen your constipation.[7]
- Are you having a hard time drinking plain water? Add a lemon or other citrus fruit to amp up the flavor.
- Pear and apple juices, clear broths, and herbal teas can also help dry stools move along, but they shouldn’t be used as a substitute for water.[8]
- Try sipping on a hot cup of water to help soothe bloating and encourage your bowels to get moving.
Try a bulking agent or natural supplement. Flaxseeds, psyllium, and fenugreek can help soften your stools so they’re easier to pass. Drinking a tea or swallowing a capsule with one of these ingredients can help you go to the bathroom when things are backed up. Simply follow the instructions on the packaging to know how much to take and when.[9]- Psyllium comes in many forms, including powder, capsules, and commercial constipation relievers such as Metamucil.
- Ground flaxseed can be stirred into yogurt, oatmeal, or muffin mixes to add fiber to meals or snacks.
- Fenugreek is a type of legume that’s high in fiber and is usually in a capsule form.
- Talk to your doctor before taking one of these natural supplements, especially if you’re on other medication, are pregnant, or breastfeeding.[10]
Try a magnesium supplement or magnesium-based laxative. Magnesium helps draw water into your bowel, softening your stool and making it easier to pass. Try adding 1 tsp of magnesium sulfate or Epsom salt to 6 to 8 fl oz (180 to 240 ml) of water to help relieve constipation in as soon as 30 minutes.[11]- Magnesium citrate is another great supplement that’s available in tablets or oral suspensions. Simply take the recommended dosage given to you by a doctor.
- Magnesium hydroxide can also be taken to relieve constipation and comes in chewable tablets and liquid forms.[12]
Take a spoonful of castor oil. Castor oil may not taste very good, but it’s an old-school remedy that’s stood the test of time! This natural ingredient is a stimulant laxative, which encourages your body to have a bowel movement. It helps your muscles contract, all while hydrating dry stools. Simply take a dose and wait for the urge to go to the bathroom.[13]- Take 15 to 60 mL of castor oil if you’re an adult, always starting with a lower dose to avoid diarrhea.[14]
- You should feel relief within 2 to 3 hours of taking castor oil. If you don’t, wait a day before taking another dose.
- Know that taking too much castor oil may cause painful abdominal cramps, dizziness, nausea, diarrhea, and shortness of breath.
- Consult your doctor before using castor oil to treat constipation if you have appendicitis, an intestinal blockage, or are pregnant.[15]
Drink some mineral oil. Liquid mineral oil coats your stool with an oily, waterproof film that helps the stool retain moisture and move easier. Mix a dose of oil with a 8 fl oz (240 ml) of cold water or juice and drink the whole thing. Just make sure you double-check with your doctor that this is the right home remedy for you.[16]- Always take the dosage of mineral oil recommended to you by a doctor, as an overdose could cause severe abdominal pain, diarrhea, nausea, and vomiting.[17]
- Avoid giving children mineral oil as constipation relief because it could prevent their bodies from absorbing important A, D, E, and K vitamins.[18]
- Do not take mineral oil if you have medication allergies, are pregnant, or are experiencing stomach pain, nausea, vomiting, or rectal bleeding.[19]
Squat while you poop. Believe it or not, sitting with your knees above your chest may help your body pass stool more easily. Research suggests that the prime position for using the bathroom is with your knees higher than your hips, elbows on your knees, and back straight. This way, your pelvic floor can relax and do its job! So, if you’re straining to use the bathroom, try propping your legs up with a stool or a couple of books.[20]- If you deal with chronic constipation, consider investing in a Squatty Potty. This nifty device slides under your toilet and can be adjusted to the perfect height.
Avoid cheese and dairy products. Cheese and dairy products contain lactose, which can cause gas, bloating, and constipation. If you’re having trouble going to the bathroom, try cutting cheese, milk, and other dairy products from your diet to see if you feel better.[21]- Once your bowel movements are regular again, consider if you want to add dairy back into your diet. If you feel better not eating them, keep them out. If you miss them, start adding them back into your diet gradually.
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Eat more yogurt and fermented foods. Yogurt contains live bacterial cultures called probiotics that create a healthy environment for your digestive system.[22] Fermented foods like kimchi and sauerkraut also contain beneficial bacteria that can keep you regular.[23] So, try adding more of these foods into your daily diet to keep your digestive system happy and healthy.- Swap your pudding with a cup of yogurt for a similarly sweet but gut-friendly treat.
- Put kimchi in a salad or ramen bowl for an extra tangy flavor.
- Buy yogurt with “active cultures” on the packaging to ensure you get all the gut benefits.
Add more fiber to your diet. Fiber bulks up your stools, helping them absorb water so they're easier to pass. If you’re constipated, try eating foods with a higher fiber count to give your bowels a boost. Rather than piling on all the fiber right away, gradually add a bit of fiber to each meal to avoid uncomfortable bloating and gas.[24] For instance, you could:[25]- Add berries, an apple, or grapes to your breakfast.
- Eat a side of collard or mustard greens with dinner.
- Cook broccoli, carrots, cauliflower, or Brussels sprouts for lunch or dinner.
- Toss kidney, pinto, or garbanzo beans into soups and chilis.
- Swap white, processed bread, pasta, and rice for whole-grain alternatives.
- Sprinkle seeds and nuts onto oatmeal, salads, or baked goods.
- Making sure you’re getting enough fiber every day can also help prevent constipation from happening in the future. Women should eat around 21 grams of fiber a day, while men should have about 30 grams.
Avoid processed foods. Processed and fast foods can contribute to chronic constipation, thanks to their chemical engineering and high fat and low fiber content. Do your best to avoid them when you can, especially if you’re prone to constipation. Here’s what you should avoid:[26]- White bread, pastries, pastas, and breakfast cereals often include flour that’s been stripped of its fiber and nutritional value. Look for whole grains instead.
- Sausage, red meat, and deli meats often contain a high level of fat and salt. Opt for lean meats such as fish, chicken, and turkey.
- Potato chips and french fries have very little fiber. Go for roasted or baked sweet potato fries or air-popped popcorn instead.
Exercise more. A sedentary lifestyle may cause weakness in your intestines, making it hard to pass stools regularly. Aim to move your body at least 30 minutes every day, but even the smallest bit of movement can help you stay regular.[27] Check out these fun ways you can incorporate more movement into your life:- Start the day with a walk through your neighborhood—you can even bring your dog or a friend along!
- Sign up for regular yoga classes or start an at-home practice using YouTube videos as your guide.
- Jump in the pool or lake on a hot day and swim as many laps as you can.
- Take the stairs rather than the elevator to challenge yourself.
- Park farther away from a store to get in those extra steps.
Go when you have to go. Even when you’re out and about, it’s important to go to the bathroom when you need to go. Delaying your bowel movements will only make it harder for you to go later, which could eventually cause constipation.[28]- Listen to your body and try not to stress too much about when you can and can’t go.
Don’t overuse stimulant laxatives. Overusing laxatives, especially stimulant laxatives, can cause your body to become dependent on them. This can make it harder for you to have bowel movements naturally, try to only use stimulants 2 to 3 times a week (unless told otherwise by a doctor).[29]
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Get care immediately if you have severe pain or blood in your stool. If you're experiencing severe abdominal pain, cramping, or bloody or black stool, see your doctor as soon as possible. This could be a sign of an underlying condition or illness. Talk to your doctor if you have one or more of these symptoms, so they can help you find relief:[30]- Bleeding from your rectum
- Blood in your stool
- Persistent pain in your abdomen
- Bloating
- Problems passing gas
- Vomiting
- Lower back pain
- Fever
See your doctor if you haven’t had a bowel movement in more than 3 days. For some people, natural remedies and laxatives aren’t strong enough to relieve their constipation. If you’ve gone more than 3 days without a bowel movement and have tried other recommended treatments, talk to your doctor for a personalized treatment plan.[31]- Severe constipation could be a result of an underlying issue, medications, or lifestyle changes.
Visit your doctor if you have chronic constipation that hasn’t improved. If you’ve been experiencing constipation several days a week for at least 3 weeks, it’s considered chronic. Your doctor can help you figure out why you’re constipated so often. Plus, they can offer you additional treatment options, like prescription laxatives, that can help you have better and regular bowel movements.[32]- Be honest with your doctor about your symptoms, what you’ve tried, and daily life so they can give you the best care possible.
- Tell your doctor about any medications you’re on, as antidepressants, opioids, and allergy medications can all contribute to constipation.[33]
Talk to your doctor if you have a family history of colon or rectal cancer. Getting constipated is a normal issue that’ll most likely go away with diet and lifestyle changes. However, if there’s colon or rectal cancer in your family’s history, your constipation may be a sign of something more serious. Go to your doctor with any concerns—after all, it’s better to be safe than sorry, especially when it comes to cancer.[34]
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Expert Q&A
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- QuestionCan I insert a glycerin suppository once a week?
Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorNo-- relying on a suppository is not a great idea. If your diet is rich in fiber and you are drinking enough water, there may be a concern that you feel you have to use a glycerin suppository regularly. Make an appointment with your doctor and explain that you have chronic constipation. Bring this article with you and let your physician know which of these methods you have tried. - QuestionHow long can I go with out having a stool?Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorBowel movements vary from one person to the next. For some people, having one or two bowel movements every day is normal. For another person, having one bowel movement every other day may be normal. Most people have at least 5-10 bowel movements a week or 1 or more a day. If you are not uncomfortable or feel bloated, then the number of bowel movements you have are normal for you. - QuestionI have IBS and am constipated. What can I take?Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorMost people with IBS-C (IBS with constipation) benefit by mixing the approaches described in this article. You have have to take an "all of the above" approach. Also, keep a diet diary for a few weeks-- sometimes, certain foods or food combinations can make IBS-C worse. The diet diary should help you figure this out. Avoid foods with added sugars, fried foods, fatty foods or highly processed foods-- these tend to cause more constipation. Include a quality probiotic and try some fermented foods (sauerkraut, kimchee or keffir). It is often a process of trial and error to find what works for you-- so try to be patient!
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Tips
- It can be hard to predict when a laxative will work and how well it will work. So make sure you have the time and availability to use the bathroom when you take a laxative.Thanks
Tips from our Readers 
The advice in this section is based on the lived experiences of How.com.vn readers like you. If you have a helpful tip you’d like to share on How.com.vn, please submit it in the field below.
- Some alternative medicine like massage or acupuncture may help relieve constipation by stimulating muscles and energy pathways related to digestion and elimination. Ask a professional if these could aid your situation.
- Making healthy dietary changes can help prevent chronic constipation. Try adding more fruits, vegetables, whole grains, beans, nuts and seeds to your meals. Stay hydrated by drinking water regularly as well.
- If you've had no bowel movements for several days despite remedies, seek medical advice rather than enduring ongoing pain. A doctor can evaluate if an underlying condition is causing chronic constipation.
- If you want to try using a squat stool but can't afford specialty products, check big box stores for an affordable kids step stool. These work well for propping your feet up into a squat.
- While extra fiber helps some people, too much insoluble fiber that isn't fully digested could worsen constipation for others. Try adjusting your fiber intake to see if less helps.
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Warnings
- Always consult a doctor or pharmacist before taking a natural remedy, especially if you have other health conditions.Thanks
- Do not take multiple laxatives in one day. Some laxatives or stimulants take several hours to work, so be patient. Taking more than one in a single day could result in dehydration, abdominal pain, or diarrhea.[35]Thanks
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References
- ↑ https://www.med.umich.edu/1libr/MBCP/AbdominalSelfmassage.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3092738/
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/constipation
- ↑ https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2036.2011.04594.x
- ↑ https://www.health.harvard.edu/bladder-and-bowel/natural-ways-to-relieve-constipation
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://my.clevelandclinic.org/health/diseases_conditions/hic_constipation
- ↑ https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/expert-answers/infant-constipation/faq-20058519
- ↑ https://www.rch.org.au/kidsinfo/fact_sheets/Constipation/
- ↑ https://www.sciencedirect.com/science/article/pii/S1658077X15301065
- ↑ https://dailymed.nlm.nih.gov/dailymed/fda/fdaDrugXsl.cfm?setid=8d0b341f-81b4-49a0-a712-1e0c79f778fc&type=display
- ↑ https://medlineplus.gov/druginfo/meds/a601073.html
- ↑ https://pennstatehershey.adam.com/content.aspx?productid=112&pid=33&gid=000041
- ↑ https://reference.medscape.com/drug/fleet-castor-oil-castor-oil-342010
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/002768.htm
- ↑ https://www.mayoclinic.org/drugs-supplements/laxative-oral-route/description/drg-20070683
- ↑ https://www.nlm.nih.gov/medlineplus/ency/article/002684.htm
- ↑ https://familydoctor.org/condition/constipation/
- ↑ https://www.mayoclinic.org/drugs-supplements/laxative-oral-route/precautions/drg-20070683
- ↑ https://www.health.qld.gov.au/news-events/news/how-to-poo-properly-sit-squat-healthy
- ↑ https://www.nhs.uk/live-well/eat-well/good-foods-to-help-your-digestion/
- ↑ https://www.health.harvard.edu/blog/probiotics-may-ease-constipation-201408217377
- ↑ https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841
- ↑ https://www.nhs.uk/live-well/eat-well/good-foods-to-help-your-digestion/
- ↑ https://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
- ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000120.htm
- ↑ https://www.mayoclinic.org/diseases-conditions/constipation/diagnosis-treatment/drc-20354259
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation-causes-and-prevention-tips
- ↑ https://www.health.harvard.edu/diseases-and-conditions/by_the_way_doctor_is_it_okay_to_take_a_stool_softener_long-term
- ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/gastrointestinal-bleeding/symptoms-causes
- ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000120.htm
- ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes
- ↑ https://www.health.harvard.edu/staying-healthy/what-to-do-when-medication-makes-you-constipated
- ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes
- ↑ https://www.health.harvard.edu/diseases-and-conditions/dont-bomb-the-bowel-with-laxatives
About This Article
Natural Health Doctor
This article was co-authored by Zora Degrandpre, ND and by How.com.vn staff writer, Aly Rusciano. Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007. This article has been viewed 5,790,498 times.
Co-authors: 151
Updated: March 21, 2024
Views: 5,790,498
Categories: Featured Articles | Constipation
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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article SummaryX
To relieve constipation quickly and naturally, stir 1 teaspoon of Epsom salt into a glass of water and drink it—Epsom salt contains magnesium, which helps with constipation. You can also try eating fiber-rich foods, like berries, broccoli, and beans, which help relieve constipation. To prevent yourself from getting more constipated, drink 2 to 3 gallons of water every day, and avoid eating dairy products. To learn more ways you can relieve constipation quickly and naturally, like exercising and doing yoga, read the article!
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