Get Rid of Constipation: 19 Best Home Remedies & Foods for Constipation

Constipation is a common digestive problem that affects people of all ages. It occurs when bowel movements become less frequent or difficult to pass. While there are over-the-counter medications available, there are also several effective home remedies that can provide relief from constipation.

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What Is Constipation?

Constipation happens when you have less than three bowel movements per week, and/or when passing stool becomes difficult. While occasional constipation is normal, for some people, it becomes a chronic issue that disrupts their daily lives. Common signs of constipation include:

• Having fewer than three bowel movements weekly
• Feeling blocked and unable to pass stool
• Experiencing hard and difficult-to-pass bowel movements
• Struggling or straining during bowel movements
• Feeling like you can’t completely empty your rectum

13 Common Causes of Constipation

Constipation can result from various factors, and while many are minor and easily addressable, chronic constipation might indicate a more serious underlying medical condition. Discuss any changes in your bowel habits with your doctor. Common causes include:

• Not drinking enough water
• Following a low-fiber diet
• Lack of physical activity
• Ignoring the urge to have a bowel movement
• Changes in routine
• Stress
• Pregnancy
• Certain medications
• Issues with the colon and/or rectum
• Certain diseases
• Hypothyroidism
• Overusing laxatives
• Eating disorders

When Should I Worry About Constipation?

While it’s advisable to consult your doctor for any changes in your bowel habits, seek immediate medical attention if you experience:

• Sudden constipation with belly pain
• Inability to pass stool or gas
• Severe pain during bowel movements
• Blood in the stool
• Drastic changes in the size, shape, and consistency of your stool
• Constipation persisting for more than two weeks

Here are 19 best home remedies for constipation.

1. Massage Your Abdomen

Lie on your back with a pillow under your knees. Place your hands on your upper left abdomen below your ribs. Move your hands in small circles down towards your leg, across your belly button, up the right side of your stomach, and then across.

Repeat this 10 times to help move stool along your intestines. You can use a fist instead of a flat palm for more pressure.

2. Use a Heating Pad

Lie on your back and place a heating pad on your abdomen for about 15 minutes to relax tight muscles. Distract yourself with a movie or podcast while using the heating pad. Be careful not to leave it on for too long to avoid burns or rashes.

3. Lemon Water for Constipation

Lemons are packed with vitamin C and water-soluble fiber, which can help with constipation by stimulating the colon. Some people find relief by drinking warm lemon water.

A study found that lemon peel powder can also help with colitis.

The good news is that this remedy is safe for most people, including children who can drink diluted lemon juice, and those who are pregnant or breastfeeding.

How to Use:

To try this remedy, squeeze fresh lemon juice into warm water and drink it slowly, preferably in the morning. Make sure to stay hydrated with regular water throughout the day to help relieve constipation.

4. Avoid Processed Foods

Processed and fast foods can make constipation worse because they’re often low in fiber and high in fat. Try to steer clear of these foods, especially if you struggle with constipation. Here’s what to avoid:

• White bread, pastries, pasta, and breakfast cereals are usually made with refined flour, which lacks fiber. Choose whole grain options instead.
• Sausages, red meat, and deli meats are high in fat and salt. Pick leaner proteins like fish, chicken, or turkey.
• Potato chips and french fries are low in fiber. Opt for healthier snacks like roasted sweet potato fries or air-popped popcorn.

5. Exercise More

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