Nobody likes to talk about it, but constipation is a common issue that affects about 12% of people worldwide (1). Constipation can be frustrating, uncomfortable, and downright exhausting. But the good news is that you do not need to rely on over-the-counter medications to get things moving. There are plenty of natural home remedies that can ease constipation and keep your digestive system running smoothly.

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What are the Causes of Constipation?

Constipation occurs when bowel movements become infrequent or difficult to pass, and it can be caused by a variety of factors. One of the most common causes is a diet low in fiber, which leads to harder, bulkier stools that are more difficult to move through the digestive system. Dehydration also plays a significant role, as inadequate water intake makes stools dry and tough to pass. Lack of physical activity, particularly a sedentary lifestyle, can slow down digestion, contributing to constipation. Stress, certain medications, and ignoring the urge to go can further exacerbate the problem.

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How Does Constipation Affect the Body?

The effects of constipation can range from mild discomfort to more severe issues like bloating, abdominal pain, and even hemorrhoids or anal fissures due to straining. In chronic cases, constipation can lead to a feeling of sluggishness, affect daily productivity, and decrease overall well-being. Addressing the root causes with dietary changes, hydration, and regular exercise can help alleviate symptoms and prevent future episodes.

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Natural Home Remedies to Relieve Constipation

From fiber-rich foods to warm lemon water, let’s dive into some tried-and-tested remedies that will make you feel lighter and more comfortable.

Increase Fiber Intake

One of the simplest and most effective ways to combat constipation is by increasing your fiber intake. Fiber adds bulk to your stool and helps it move through the digestive system more easily (2). Foods rich in fiber include whole grains, legumes, fruits, and vegetables. Start your day with a high-fiber breakfast like oats or whole-grain cereal, and make sure to include fiber-rich snacks like apples, carrots, and almonds throughout the day. Remember, while fiber is crucial, it is equally important to increase your water intake as fiber absorbs water.

Stay Hydrated

Dehydration is a leading cause of constipation, as water helps soften stools, making them easier to pass. Staying hydrated is essential for healthy digestion, so make sure you are drinking enough fluids throughout the day. Aim for at least 8 glasses of water daily, but feel free to drink more if you are physically active or live in a hot climate. Herbal teas and infused water can also be great options to increase your fluid intake and promote healthy bowel movements (3).

Prune Juice

Prune juice is one of the most well-known remedies for constipation, and for a good reason. Prunes are rich in fiber and contain sorbitol, a natural laxative that helps to stimulate bowel movements (4). Drinking a glass of prune juice in the morning or before bed can help relieve constipation. If the juice isn’t your thing, you can also snack on whole prunes throughout the day for a fiber-packed treat.

Warm Lemon Water

Starting your morning with a glass of warm lemon water can do wonders for your digestion. The warmth of the water helps stimulate your digestive system, while the citric acid in lemons acts as a natural stimulant for the intestines. Lemon water not only helps to keep you hydrated but also encourages bowel movements by softening stools. Plus, it is a refreshing way to kickstart your day!

Magnesium-Rich Foods

Magnesium is an essential mineral that plays a key role in muscle contractions, including those in your digestive tract. Foods rich in magnesium, like spinach, almonds, avocados, and dark chocolate, can help to ease constipation. Magnesium works by drawing water into the intestines, softening stools, and promoting regularity (5). If you are not getting enough magnesium from your diet, consider taking a magnesium supplement after consulting with a healthcare provider.

Physical Activity

One of the most overlooked remedies for constipation is physical activity. Regular movement helps stimulate the muscles in your intestines, making it easier for stools to pass (1). Activities like walking, jogging, yoga, or even light stretching can help get things moving in your digestive system. Aim for at least 30 minutes of moderate exercise most days of the week to keep your bowels regular.

Aloe Vera Juice

Aloe vera is not just for soothing sunburns; it can also work wonders for your digestive health. Aloe vera juice has natural laxative properties and can help ease constipation by stimulating bowel movements (6). It is also rich in water content, which aids in hydrating the body and softening stools. Drink a small amount of aloe vera juice (around 1/4 cup) in the morning to help keep your digestive system on track.

Flaxseeds

Flaxseeds are tiny but mighty when it comes to digestive health. They are rich in both soluble and insoluble fiber, which adds bulk to the stool and helps it move through the intestines (7). Flaxseeds also contain omega-3 fatty acids, which can reduce inflammation in the digestive tract. You can sprinkle ground flaxseeds on your cereal, mix them into smoothies, or add them to baked goods for an extra fiber boost. Just make sure to drink plenty of water when consuming flaxseeds, as they can absorb liquid and potentially worsen constipation if you’re not well-hydrated.

Constipation might not be the most glamorous topic, but it’s something we all deal with at some point. The good news is that there are plenty of simple, natural remedies to help relieve constipation and keep your digestive system running smoothly. By incorporating fiber-rich foods, staying hydrated, and trying remedies like prune juice, warm lemon water, and aloe vera juice, you can prevent constipation and enjoy better overall digestive health.

References:

1. Constipation
   (Diaz S, Bittar K, Hashmi MF, et al. Constipation. [Updated 2023 Nov 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513291/)




2. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber
   (McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017 Feb;117(2):251-264. doi: 10.1016/j.jand.2016.09.021. Epub 2016 Nov 15. PMID: 27863994.)




3. Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation
   (Anti M, Pignataro G, Armuzzi A, Valenti A, Iascone E, Marmo R, Lamazza A, Pretaroli AR, Pace V, Leo P, Castelli A, Gasbarrini G. Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation. Hepatogastroenterology. 1998 May-Jun;45(21):727-32. PMID: 9684123.)




4. Prune Juice Containing Sorbitol, Pectin, and Polyphenol Ameliorates Subjective Complaints and Hard Feces While Normalizing Stool in Chronic Constipation: A Randomized Placebo-Controlled Trial
   (Koyama T, Nagata N, Nishiura K, Miura N, Kawai T, Yamamoto H. Prune Juice Containing Sorbitol, Pectin, and Polyphenol Ameliorates Subjective Complaints and Hard Feces While Normalizing Stool in Chronic Constipation: A Randomized Placebo-Controlled Trial. Am J Gastroenterol. 2022;117(10):1714-1717. doi:10.14309/ajg.0000000000001931)




5. Magnesium Oxide in Constipation
   (Mori H, Tack J, Suzuki H. Magnesium Oxide in Constipation. Nutrients. 2021;13(2):421. Published 2021 Jan 28. doi:10.3390/nu13020421)




6. Evaluation of the Nutritional and Metabolic Effects of Aloe vera
   (Foster M, Hunter D, Samman S. Evaluation of the Nutritional and Metabolic Effects of Aloe vera. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 3. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92765/)




7. The Role of Flaxseed in Improving Human Health
   (Nowak W, Jeziorek M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel). 2023;11(3):395. Published 2023 Jan 30. doi:10.3390/healthcare11030395)

Source-Medindia