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10 home remedies for constipation

Dealing with constipation can feel frustrating and uncomfortable, leaving you feeling bloated and uneasy. This common issue can stem from various factors such as stress, limited physical activity, certain medications, artificial sweeteners, or a diet lacking in fiber and fluids.

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What is constipation?

Constipation occurs when bowel movements become difficult to pass, slow, and hard. It's not an illness but a symptom that your digestive system isn't working as smoothly as it should. While home remedies can often provide relief, persistent constipation may require a doctor's attention.

Understanding Your Digestive Rhythm

Everyone's digestive system operates differently. While some may experience bowel movements multiple times a day, others may only have them a few times a week. Signs of constipation include straining, hard stools, and feeling bloated or gassy.†

Laxatives: A Word of Caution

Relying on laxatives right off the bat isn't advisable. They can become habit-forming and potentially harm your colon. Moreover, certain types may interfere with medication effectiveness. Nature-based laxatives can offer a gentler alternative.

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Embrace fruits & veggies.

Consuming at least five servings of fruits and vegetables daily introduces essential fiber into your diet, aiding in stool softness and passage.†

Options like sweet potatoes and berries not only offer fiber but also hydration and magnesium to facilitate bowel movements.

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Choose whole foods over refined.

Opting for whole grains over their refined counterparts significantly boosts your fiber intake.

Switching from white to whole-grain bread or from white to brown rice adds bulk to your stool, easing its passage.

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Incrementally increase fiber.

Gradually adding more fiber to your diet can prevent bloating.

Apples, pears, and oranges are great choices, providing both fiber and natural moisture to help soften stools.

Begin by incorporating an additional serving of a fiber-rich food daily and adjust as your body adapts.

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Blackstrap molasses & honey.

Blackstrap molasses, loaded with magnesium, can alleviate constipation.†

A nightly dose of two tablespoons might help.

Honey, too, acts as a mild laxative, thanks to its natural sugars. Mixing it into warm water or tea can offer gentle relief.

Image of refined foods.


Limit refined foods.

Cutting back on refined, low-fiber foods can improve your digestive health.

Substituting whole-grain options boosts your fiber intake, aiding digestion and stool movement.

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Hydration is key.

Drinking enough water is critical for softening stool and promoting a healthy digestive system.

Aim for eight glasses daily, and consider adding lemon for a digestive boost.

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Stay active.

Regular exercise stimulates intestinal activity, facilitating easier bowel movements.

Even gentle activities like walking or yoga can prove beneficial.

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Manage stress.

Stress can adversely affect your digestive system.

Employing relaxation techniques such as meditation or deep breathing can help ease constipation by reducing stress levels.

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Establish a bathroom routine.

Creating a consistent schedule for bowel movements, especially after meals, can help regulate your digestive system.

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Don't ignore the urge.

Postponing bathroom visits when you feel the need to go can lead to constipation.†

Responding promptly to your body's signals is crucial for maintaining digestive health.

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