12 Best Natural Remedies to Get Rid of Constipation

Constipation is a common digestive issue affecting our wellbeing. It is a difficult and painful bowel movement. Occasional constipation is normal but chronic constipation is uncomfortable and disturbing. Natural remedies have long-term benefits with minimal side effects. Natural remedies are daily life changes that you do to balance your health and diet. These remedies promote regular bowel movement and help to cure constipation naturally. From being consistent to incorporating a healthy diet, these remedies restore your comfort. Read more to learn 13 natural ways to change your lifestyle and get rid of constipation.

Natural Remedies for Constipation

Constipation occurs when bowel movements become infrequent and difficult. It results in hard and dry stools. There are many natural remedies for constipation that can

restore digestive balance
support regular bowel movements

These natural remedies are as follows

1.Keep a Consistent Schedule

Establishing a regular bathroom routine can train your body’s natural reflexes. It trains your body to have bowel movements at consistent times daily. It can significantly improve bowel regularity. This practice regulates your digestive system and prevents constipation. To maintain your time, you have to eat your meals on time. It encourages the natural rhythm of your digestive system.

2. Exercise Regularly

Physical activity is very good for health. It stimulates intestinal contractions. It helps stool to move through your colon. Simple activities can have a great impact on your health. Simple physical exercises are

Walking
Jogging
Yoga

You can aim for 30 minutes of exercise daily. These exercises can make a noticeable difference in relieving constipation.

3.Stay Hydrated

Drinking water is essential for softening stool. It promotes easier and frequent bowel movements and promotes healthy digestion. You should at least drink 6-8 glasses of water daily. You can also incorporate herbal teas to keep you hydrated. These herbal teas can soothe the digestive tract. You can also consider adding coconut water into your hydrating options.

4.Eat Enough Dietary Fiber

A high-fiber diet is very essential for constipation and other digestive issues. A diet rich in fiber has

Fruits
Vegetables
Whole grains
Legumes

It adds bulk to stool and facilitates its passage through the intestines. Fiber-rich diet has more water content that makes the stool easier to pass.

5.Consider Taking Magnesium Supplements

Magnesium relaxes intestinal muscles. It draws water into the colon and eases constipation. It helps in the softening of stools. Magnesium-rich foods are

Nuts
Seeds
leafy greens

Magnesium supplements are also very beneficial. Always consult a healthcare provider before starting any new supplement and to determine the appropriate dosage.

6. Drink Coffee, Especially Caffeinated Coffee

Caffeine stimulates the muscles in your digestive tract. It promotes bowel movements. Consuming a cup of coffee may relieve constipation for some individuals. But you need to limit the intake to avoid dehydration and diarrhea.

7. Take Herbal Laxatives

There are some natural herbal laxatives that stimulate bowel movements. They increase stool frequency. These laxatives are

senna
cascara sagrada
Aloe vera

However, these should be used sparingly and not for extended periods. Its overuse can lead to dependency. Always follow the recommended dosage. Consult a healthcare provider before use.

8. Reach for Coconut Oil

Coconut oil acts as a natural lubricant. It lubricates the intestines and digestive tract. It makes stool easier to pass. You can consume a tablespoon of coconut oil daily to alleviate constipation. You can incorporate it into your diet by adding it to smoothies or using it in cooking. Always start slowly and with a small amount to avoid digestive upset.

9. Take Prebiotic and Probiotic Foods and Supplements

Prebiotics and probiotics support gut health. They promote the growth of beneficial bacteria. Prebiotic foods include

Bananas
Onions
Garlic
Oats

Probiotic-rich foods include

Yogurt
kimchi
Kefir
Sauerkraut

Probiotic and prebiotic supplements are also available for those who need additional support. They

support a healthy gut microbiome
improve motility
enhance stool consistency

10. Eat Prunes

Prunes are a proven natural remedy for constipation. They are rich in fiber and sorbitol. Sorbitol is a natural sugar alcohol with a mild laxative effect. They contain both soluble and insoluble fiber. It adds bulk to the stool and facilitates its passage. It draws water into the intestines and softening stool. Consuming a few prunes daily can help maintain regular bowel movements.

11. Try Avoiding Dairy

Some individuals are sensitive to dairy. It also contributes to constipation. If you suspect that dairy is affecting your digestion. Then, try to eliminate it for a small period to see if your symptoms improve or not.

12. Use Herbal Ingredients

You can incorporate herbal ingredients into your diet. They can support digestive health and alleviate constipation. Herbs like ginger, peppermint, and fennel have been used to soothe the digestive tract. They promote regular bowel movements. They can be consumed as

Teas
Supplements
added to meals

Always use herbal remedies responsibly. Consult a healthcare provider if you have underlying health conditions.

Conclusion

Constipation can be managed with simple and natural remedies. It supports your body’s digestive health. These 12 natural remedies help you to get effective relief. From dietary changes and hydration to herbal supplements and probiotics, you can improve your overall well-being. If constipation persists or is accompanied by severe symptoms. Then you need to consult a healthcare professional for further evaluation.