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

5. Exercise More

Being inactive can weaken your intestines and make it harder to pass stools regularly. Aim to move for at least 30 minutes each day. Even small amounts of activity can help keep you regular. Here are some ideas to get moving.

• Take a morning walk around your neighborhood, maybe with a friend or your dog.
• Try yoga either at a class or follow along with online videos at home.
• Go for a swim in a pool or lake.
• Challenge yourself by taking the stairs instead of the elevator.
• Park farther away from stores to get some extra steps in.

6. Practice Good Toilet Habits

Maintain a regular toilet routine by setting aside time each day to sit on the toilet, even if you don’t feel the urge. This helps train your body to develop a regular bowel movement pattern. Also, make sure to respond promptly to the urge to have a bowel movement.

7. Try Natural Oils

Certain natural oils like olive oil, coconut oil, or castor oil can lubricate the intestines and facilitate the passage of stools. Mix a tablespoon of oil with warm water or herbal tea and consume it on an empty stomach.

8. Drink Herbal Teas

Several herbal teas have been found to have a laxative effect. Chamomile tea, ginger tea, peppermint tea, and senna tea can help improve bowel movements and ease constipation.

9. Increase Magnesium Intake

Magnesium is an essential mineral that plays a crucial role in bowel movements. Foods like leafy greens, seeds, whole grains nuts, and seeds are good for magnesium. Alternatively, you can also take a magnesium supplement after consulting your healthcare provider.

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11. Increase Fiber Intake

Fiber-rich foods are essential for maintaining regular bowel movements. Include more fruits, vegetables, whole grains, and legumes in your diet. Some of the best high-fiber foods are apples, bananas, oranges, broccoli, carrots, beans, lentils, and oats.

12. Stay Hydrated

Make your body hydrated. Sufficient water intake softens the stools, making them easier to pass. Aim for at least 8 glasses of water per day. You can also consume herbal teas or juices rich in water content.

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14. Consume Probiotics

Probiotics promote a healthy gut. Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain these probiotics and can help improve bowel regularity and ease constipation.

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16. Avoid Foods that can Cause Constipation

Certain foods can exacerbate constipation by hardening the stools or slowing down digestion. These include processed foods, dairy products, fast food, fried foods, and foods high in fats and sugar. Limiting their consumption can help alleviate constipation.

17. Maintain a Healthy Gut Flora

A healthy gut flora is important for efficient digestion. Consuming fermented foods, prebiotics, and probiotics can help maintain a healthy balance of gut bacteria. This, in turn, supports regular bowel movements.

18. Eat Small, Frequent Meals

Eating large meals can put pressure on the digestive system and slow down bowel movements. Opt for smaller, more frequent meals that are easier to digest. Chew your food thoroughly and eat slowly to aid digestion.

19. Reduce Stress

Stress can significantly affect digestion and contribute to constipation. Creating a calm and relaxed environment during mealtime can also help alleviate constipation.

High Fiber Foods for Constipation

If you’re seeking natural solutions for constipation, making changes to your diet can be highly effective. The key is to incorporate foods that add volume, increase stool frequency, soften stool, and speed up the digestion process. Here are some easy-to-follow suggestions:

1. PRUNES: Prunes are a go-to remedy for constipation. With about 1 gram of fiber per prune, they also contain sugars like fructans and sorbitol, which act as natural laxatives. Enjoy prunes on their own, add them to cereal or smoothies, or try Prune Breakfast Cookies.
2. OATMEAL: Oatmeal is rich in both soluble and insoluble fiber, promoting stool bulk, softness, and easy passage through your system. It also helps regulate blood sugar, lower cholesterol, and supports weight loss. Check out 11 overnight oat recipes for a high-fiber breakfast.
3. APPLES AND PEARS: These fruits, when eaten with their skin, make for a quick, high-fiber snack. Slice and pair them with nut butter or cheese for a protein-packed treat.
4. GREENS: Vegetables like spinach, broccoli, and Brussels sprouts add bulk to stools, facilitating smoother passage. Include them in your meals by boiling, steaming, or adding to soups and stews.
5. KIWI: For a fiber-rich option that minimizes gas, consider kiwi. Try the 2-Ingredient Kiwi Sorbet for a refreshing and easy-to-make treat.
6. BEANS: Beans are known for their fiber content, but they may cause gas and bloating in some individuals. If well-tolerated, add them to chili or experiment with Fudge Black Bean Brownies.
7. FLAXSEEDS: With both soluble and insoluble fiber, flaxseeds add bulk to stool and keep you feeling full. Start your day with Oatmeal and Flaxseed Breakfast Cookies for a tasty fiber boost.
8. SWEET POTATOES: With about 4 grams of fiber per serving, sweet potatoes are an excellent natural remedy for constipation. Mash them with a touch of brown sugar, air fry for healthy fries, or try Sweet Potato Black Bean Casserole.
9. BERRIES: Blueberries, blackberries, strawberries, and raspberries are packed with fiber. Enjoy them on their own, blend into a smoothie, or add to cereal, yogurt, or salad for an easy fiber boost.

Preventing Constipation

After dealing with constipation, it’s natural to want to avoid it in the future. Trying these steps might help:

• Move more: Regular movement like walking, exercising, and stretching keeps your digestive system active.
• Eat a healthy diet: Focus on fiber-rich foods, fruits, and vegetables. Adding grains, starches, and healthy fats can also reduce constipation.
• Stay hydrated: Drinking plenty of water lowers the risk of constipation. Men should aim for about 15.5 cups of fluids a day, while women should aim for about 11.5 cups.
• Avoid junk food: Foods high in sugar and sodium can lead to harder stools.
• Monitor medications: Some medications, especially opiates, can cause constipation. If you notice changes in your bowel movements after starting a new medication, talk to your doctor.

When to See a Doctor

Remember, each individual may respond differently to these remedies, so it’s important to find what works best for you. However, if your constipation persists for an extended period or is accompanied by severe pain or other concerning symptoms, consult a healthcare professional for proper evaluation and guidance.

Implementing these 15+ best home remedies for constipation, you can help improve your bowel movements and find relief from this uncomfortable condition in a natural and effective way.