Not only is constipation uncomfortable, but it can also influence your mood, zap your energy, and even impair long-term health. In this article, we’ll examine expert-endorsed tips, time-honored natural remedies and effective treatment options to help you ease constipation safely and feel more comfortable, naturally. Whether you have occasional pain or long-term pain, this guide can provide practical solutions that you know are reliable.
What is Constipation?
Constipation is the passage of small amounts of hard, dry bowel movements, usually fewer than three times a week. It’s technically considered less than three bowel movements a week, although that figure is different for different people.
Common Symptoms of Constipation:
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Hard, dry, or lumpy stools
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Straining during bowel movements
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A feeling of incomplete evacuation
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Abdominal bloating or discomfort
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Gas or sluggishness
Causes of Constipation
Understanding the root causes is key to effective relief. Constipation may stem from lifestyle habits, dietary issues, or underlying medical conditions.
Lifestyle & Dietary Factors:
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Low fiber intake
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Inadequate hydration
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Sedentary lifestyle or prolonged sitting
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Ignoring the urge to have a bowel movement
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Stress and disrupted routines
Medical or Physiological Causes:
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Irritable Bowel Syndrome (IBS)
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Hypothyroidism
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Neurological conditions (e.g., Parkinson’s, multiple sclerosis)
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Medications (e.g., opioids, antacids with aluminum, iron supplements)
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Hormonal changes (e.g., during pregnancy, menopause)
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Diabetes and electrolyte imbalances
Expert Tips for Constipation Relief
Some Small Lifestyle changes to see big benefit to digestion. Here, doctor-recommended methods for maintaining normal, healthy bowel movements:
1. Increase Your Fiber Intake
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Aim for 25–30 grams of fiber per day.
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Include high-fiber foods like:
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Oats, bran, and whole grains
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Lentils, beans, and legumes
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Leafy greens, broccoli, carrots
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Fruits like apples, pears, berries, and prunes
2. Stay Well Hydrated
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Drink 8–10 glasses of water daily.
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Herbal teas (peppermint, ginger, senna) can soothe digestion.
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Warm water with lemon in the morning may stimulate bowel activity.
3. Daily exercise
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Physical activity encourages intestinal motility.
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Try 20–30 minutes of walking, stretching, yoga, or light cardio each day.
4. Establish a Bowel Routine
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Try using the bathroom at the same time daily, especially after meals.
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Morning time (after breakfast) is often ideal for a natural bowel reflex.
5. Don’t Ignore the Urge
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Suppressing the urge can lead to harder stools and irregularity.
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Respond promptly to bowel signals to maintain a healthy rhythm.
Home Remedies for Constipation
(Daily habits and food-based tips)
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Drink 1–2 glasses of warm water in the morning.
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Eat fiber-rich Indian foods like brown rice, fruits, and vegetables.
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Take 1 tsp ghee in warm milk at night.
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Do daily walks, yoga, or light physical activity.
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Avoid spicy, oily, and junk food.
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Eat meals on time and don’t delay going to the toilet.
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Chew ½ tsp ajwain (carom seeds) with warm water after meals.
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Eat ripe papaya or soaked raisins regularly.
Natural Remedies for Constipation
Natural remedies can ease your bowel problems while avoiding the negative effects associated with prolonged use of laxatives.
Fiber-Rich Natural Remedies
Enhance the stools’ consistency and help with bowel movement.
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Take 1–2 tsp isabgol (psyllium husk) with warm water or milk.
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Eat soaked prunes or dried figs for natural fiber and sorbitol.
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Soak and eat flaxseeds, or mix in smoothies.
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Drink water with soaked chia seeds (or mix into curd).
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Eat bael (wood apple) pulp — an Ayurvedic fiber-rich remedy.
Digestive Stimulants (Use Occasionally)
These enhance digestion and help the bowel to work:
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Drink aloe vera juice (¼ cup) to ease the digestive tract.
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Use castor oil (½–1 tsp) occasionally, only with doctor’s advice.
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Drink senna leaf tea at night for short-term relief.
Soothing Herbal Remedies
It makes the digestive system calm for easy bowel movement.
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Take 1 tsp Triphala churna in warm water before bed (consult a doctor before taking).
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Drink licorice root tea to ease bowel movement.
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Try slippery elm for soothing the gut lining and softening stool.
⚠️Note: Always consult a healthcare provider before trying herbal supplements, especially if pregnant, breastfeeding, or on medications.
Constipation Relief for Special Circumstances
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For Babies:
You can give small amounts of pure apple, pear, or prune juice, or soft foods with fiber (like mashed pears or prunes). Always consult a doctor before using any medicine or suppository to assist them with pooping. -
For Pregnant Women:
Eat more fiber (around 25–30 grams a day), drink plenty of water, and take part in gentle activities like walking. Before taking any supplements or medicine, talk to your doctor.
Over-the-Counter (OTC) Treatments
If natural methods and lifestyle changes aren’t enough, over-the-counter solutions can offer short-term relief.
Types of OTC Laxatives:
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Bulk-forming laxatives:
e.g., Psyllium (Metamucil), Methylcellulose (Citrucel) -
Stool softeners:
e.g., Docusate sodium (Colace)
Osmotic laxatives:
e.g., Polyethylene glycol (Miralax), Lactulose -
Stimulant laxatives (short-term only):
e.g., Bisacodyl (Dulcolax), Senna (Ex-Lax)
⚠️ Note: Long-term use of stimulant laxatives may create a dependency and disrupt natural bowel function, therefore should only be taken under a doctor’s supervision.
Signs You Should See a Doctor
Seek medical attention if constipation is persistent or accompanied by other concerning symptoms. It may indicate an underlying condition that requires treatment.
See a Doctor If You Experience:
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Blood in your stool or black/tarry stools
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Sudden weight loss without trying
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Severe or sharp abdominal pain
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Fatigue or weakness
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Constipation lasting more than two weeks despite lifestyle changes
Preventing Constipation: Long-Term Habits
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Maintain a healthy diet, with an emphasis on whole foods, fruits, and vegetables
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Reasonable: Drink water often during the day.
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Stay physically active - avoid prolonged sitting
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Feed your gut with probiotic-rich foods (yogurt, kefir, kimchi)
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Stress-Less with mindfulness, relaxation, and sleep!
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Not as a first response, or beyond occasional use as a last resort.
Final Thoughts
Constipation is a common problem, but it is important that it doesn't become a part of your daily life. With the right knowledge, a simple diet and lifestyle changes, and occasional use of natural remedies or medical treatments, you can achieve long-term relief. Always listen to the signals your body gives you, and consult a healthcare professional when needed.
