Almost everyone experiences constipation at some point. That uncomfortable, bloated, and "stuck" feeling is not good. While it's a common digestive complaint, the good news is that many safe and effective home remedies for constipation can help get your system back on track naturally.
Before turning to harsh laxatives, try these 16 simple and natural strategies to support regular, healthy bowel movements.
Dietary Changes to Boost Fiber
One of the most effective ways to combat constipation is by adjusting your diet. A lack of fiber is a primary cause of hard, difficult-to-pass stools. These foods can make a big difference.
1. Prunes
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How it works: Prunes are a powerhouse for constipation relief. They contain insoluble fiber, which adds bulk to stool, and a natural sugar alcohol called sorbitol. Sorbitol is an osmotic agent, meaning it draws water from your body into your colon, which softens stool and makes it easier to pass.
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How to use it: Start by eating 4-5 prunes a day. You can eat them as a snack or add chopped prunes to your oatmeal or yogurt. Drinking a small glass (about 4-5 ounces) of prune juice is also effective.
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Pro Tip: If you're new to prunes, introduce them slowly to allow your digestive system to adjust and to avoid potential gas or bloating.
2. Kiwifruit
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How it works: Kiwis are rich in both soluble and insoluble fiber. They also contain an enzyme called actinidin, which is believed to aid digestion and improve gut motility (the movement of food through your digestive tract).
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How to use it: Research suggests eating two kiwis per day is effective for relieving constipation [1]. Simply cut them in half and scoop out the flesh with a spoon.
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Pro Tip: Eat kiwi with the peel, its peel is rich in fiber and nutrients. Wash it thoroughly before eating.
3. Psyllium Husk
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How it works: Psyllium is a soluble, bulk-forming fiber. When mixed with water, it forms a gel-like substance that absorbs water in the intestines. This significantly softens and increases the volume of your stool, making it easier to eliminate.
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How to use it: Mix one teaspoon to one tablespoon of psyllium husk powder into a full 8-ounce glass of water or juice. Drink it immediately before it thickens.
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Pro Tip: You must drink plenty of water throughout the day when taking psyllium. Without enough liquid, it can cause choking or worsen blockage.
4. Prebiotic Foods
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How it works: Prebiotics are non-digestible fibers that act as food for the beneficial bacteria (probiotics) in your gut. A healthy gut microbiome is essential for regular digestion. Feeding these good bacteria helps improve overall gut function.
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How to use it: Incorporate prebiotic-rich foods into your daily meals. Great sources include garlic, onions, leeks, asparagus, bananas (especially slightly green ones), and whole grains.
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Pro Tip: A diet rich in a variety of plant-based foods is the best way to ensure you're getting a good mix of prebiotic fibers.
The Importance of Hydration
Dehydration is a leading cause of constipation. When your body doesn't have enough water, it compensates by pulling fluid from your colon, resulting in hard, dry stools.
5. Drink More Water
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How it works: Water is essential for fiber to do its job. It helps soften stool and adds bulk, allowing it to move smoothly through your colon.
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How to use it: Aim for 8-10 glasses (about 2-2.5 liters) of water per day. If you are active or live in a hot climate, you may need more.
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Pro Tip: Keep a reusable water bottle with you all day as a visual reminder. If you find plain water boring, infuse it with lemon, cucumber, or mint.
6. Sip Warm Liquids
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How it works: Warm beverages, such as herbal tea or a cup of coffee, act as a vasodilator, widening blood vessels in the digestive system and helping to increase gut activity. Caffeine, in particular, is known to stimulate muscle contractions in the colon [2].
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How to use it: Start your day with a cup of warm water with lemon, or enjoy a cup of coffee or tea.
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Pro Tip: While coffee can help, it's also a diuretic. Make sure you're still drinking plenty of plain water to stay hydrated.
Herbal and Natural Aids
These natural remedies have been used for centuries to address digestive issues and can offer powerful relief.
7. Senna
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How it works: Senna is an FDA-approved herbal stimulant laxative. Its active compounds, called sennosides, work by irritating the lining of the bowel, which causes muscle contractions and promotes a bowel movement.
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How to use it: Senna is available as a tea, liquid, or tablet. Follow the dosage instructions on the package carefully. It typically works within 6-12 hours.
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Pro Tip: Senna is for short-term use only. Overuse can lead to laxative dependency and electrolyte imbalances.
8. Peppermint Oil
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How it works: Peppermint contains menthol, which has an antispasmodic effect on the smooth muscles of the digestive tract. This can help relax an overactive or cramped colon, relieving pain and allowing stool to pass more easily, especially in those with IBS [3].
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How to use it: Take enteric-coated peppermint oil capsules, which are designed to dissolve in the intestines rather than the stomach.
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Pro Tip: Do not take raw peppermint oil. Always use a properly formulated supplement designed for internal use.
9. Ginger
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How it works: Ginger is known as a "warming" herb that can help speed up slow digestion. It helps stimulate gastric emptying, moving food from the stomach to the small intestine more quickly.
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How to use it: Drink ginger tea made from fresh ginger root or a teabag. You can also add fresh, grated ginger to your food.
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Pro Tip: Ginger is also excellent for relieving the nausea and bloating that can sometimes accompany constipation.
10. Fennel Seeds
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How it works: Fennel seeds contain compounds that can relax the muscles in the GI tract. This relaxation can help reduce the gas and bloating associated with constipation and may help ease the passage of stool.
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How to use it: Chew on half a teaspoon of fennel seeds after a meal or make a tea by steeping one teaspoon of crushed seeds in hot water.
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Pro Tip: Fennel tea is a gentle remedy that is often suitable for mild digestive discomfort.
11. Aloe Vera
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How it works: The latex (the layer just under the plant's skin) contains compounds called anthraquinones, which have a strong laxative effect.
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How to use it: Use only products specifically made from aloe latex for constipation, often sold as "aloe juice." Follow dosing carefully.
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Pro Tip: Be cautious. This is a very potent remedy. It's generally recommended to try gentler options first. The inner gel of the aloe plant does not have the same laxative effect.
12. Castor Oil
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How it works: Castor oil is a powerful stimulant laxative. Its main component, ricinoleic acid, binds to receptors in the intestinal muscles, causing them to contract and push out stool.
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How to use it: A typical adult dose is one tablespoon on an empty stomach. It usually works within 2-6 hours.
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Pro Tip: Due to its strength and potential for cramping, castor oil should be reserved for severe, occasional constipation and not used regularly. Consult a doctor before using it.
Lifestyle Habits for Lasting Regularity
Long-term relief from constipation often involves simple adjustments to your daily routine.
13. Get Moving with Exercise
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How it works: Physical activity increases blood flow and stimulates the muscles throughout your body, including your intestines. This helps speed up peristalsis—the wave-like contractions that move food through your digestive system.
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How to use it: Aim for 20-30 minutes of moderate exercise most days of the week. A brisk walk, a bike ride, swimming, or yoga can all be very effective.
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Pro Tip: Even a simple 10-15 minute walk after a large meal can help aid digestion.
14. Try Abdominal Massage
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How it works: Gently massaging your abdomen can manually stimulate the colon and encourage the movement of stool.
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How to use it: Lie on your back. Starting at your lower right abdomen, use your fingertips to apply gentle pressure in a circular, clockwise motion. Move up towards your ribs, across to the left, and then down towards your pelvis, following the path of the large intestine. Do this for 5-10 minutes.
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Pro Tip: This can be especially relaxing and effective when done in the morning to help kickstart your system.
15. Improve Your Toilet Posture
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How it works: The modern sitting toilet puts a kink in the final part of your colon (the anorectal angle), making it harder to pass stool. Squatting relaxes this muscle and straightens the passage, allowing for a quicker, more complete elimination.
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How to use it: You don't need to squat on the floor. Simply place a small footstool (like a Squatty Potty) under your feet while sitting on the toilet to elevate your knees above your hips.
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Pro Tip: This simple change can make a huge difference, especially for those who feel like they strain or can't fully empty their bowels.
16. Add Probiotics
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How it works: Probiotics are live, beneficial bacteria that restore balance to your gut microbiome. A healthy balance of bacteria is crucial for proper digestion. Studies show they can help soften stools and increase bowel movement frequency [4].
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How to use it: Eat fermented foods like yogurt (with live & active cultures), kefir, sauerkraut, and kimchi. You can also take a high-quality probiotic supplement.
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Pro Tip: Look for a supplement with a variety of strains, including Bifidobacterium and Lactobacillus.
When Should You See a Doctor for Constipation?
While home remedies are great for occasional constipation, it's important to seek medical advice if:
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Your constipation lasts longer than two weeks.
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You have severe abdominal pain.
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You see blood in your stool.
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You are experiencing unexplained weight loss.
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Constipation is a new and persistent problem for you.
Frequently Asked Questions about Constipation
How can I relieve constipation quickly?
For fast relief, try drinking a large glass of warm water or caffeinated coffee, taking a fiber supplement like psyllium, or gently massaging your abdomen. Improving your toilet posture with a footstool can also provide immediate help.
What can I drink to poop immediately?
Warm liquids like coffee or tea can stimulate your bowels. Prune juice is also a well-known, fast-acting remedy due to its sorbitol and fiber content. For a stronger option, an over-the-counter osmotic laxative like magnesium citrate can produce results within a few hours.
How do you get rid of constipation that won't go away?
For chronic or stubborn constipation, it's crucial to focus on long-term lifestyle changes. Consistently increase your fiber and water intake, exercise regularly, and consider a daily probiotic. If the problem persists, it's essential to see a doctor to rule out any underlying medical conditions.
The Takeaway
Dealing with constipation can be frustrating, but these natural home remedies offer effective ways to find relief. By focusing on a fiber-rich diet, staying hydrated, and adopting healthy lifestyle habits, you can promote better digestive health and keep constipation at bay.
References
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Chey, S. W., Chey, W. D., Jackson, K., & Eswaran, S. (2021). Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation. The American Journal of Gastroenterology, 116(6), 1304–1312.
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McDermott, A., Friel, N., O'Mahony, M., O'Brien, F., & O'Mahony, S. (2025). The effects of coffee on the gastro-intestinal tract. Food & function, 16(10), 4307–4317.
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Khanna, R., MacDonald, J. K., & Levesque, B. G. (2014). Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Journal of clinical gastroenterology, 48(6), 505–512.
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Dimidi, E., Christodoulides, S., Fragkos, K. C., Scott, S. M., & Whelan, K. (2014). The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 100(4), 1075–1084.
