If you’re looking for natural ways to relieve constipation, several remedies have good evidence behind them:
- Drink more water. Dehydration can make stools harder and more difficult to pass.
- Increase fiber gradually. Fruits, vegetables, beans, oats, and whole grains can help. Aim to increase fiber slowly and drink enough fluids to avoid worsening symptoms.
- Eat foods with natural laxative effects, such as:
- Prunes or prune juice
- Kiwifruit
- Pears
- Figs
- Flaxseeds (mixed into yogurt or oatmeal)
- Stay physically active. Even a 20–30 minute walk can stimulate bowel movements.
- Don’t ignore the urge to go. Delaying bowel movements can make constipation worse.
- Try a regular routine. Many people find it helpful to sit on the toilet for 5–10 minutes after breakfast, when the body’s natural reflexes are strongest.
If these measures aren’t enough, over-the-counter options like psyllium fiber, polyethylene glycol (PEG), or lactulose can be effective, but it’s best to follow the package directions or discuss them with a healthcare professional if constipation is persistent.
When to seek medical care
See a healthcare provider promptly if constipation is accompanied by:
- Severe or worsening abdominal pain
- Blood in the stool
- Unexplained weight loss
- Vomiting
- Fever
- Constipation lasting more than 2–3 weeks despite self-care
- A sudden change in bowel habits, especially if you’re over 50 or have a family history of colorectal disease
These remedies are generally safe for occasional constipation, but persistent or recurrent constipation may indicate an underlying condition that needs evaluation.
