Natural Laxatives: Home Remedies For Constipation Relief

Constipation is a common issue that can be uncomfortable and even painful. It occurs when you pass fewer than three bowel movements per week or have bowel movements that are hard and difficult to pass. There are several home remedies that can help relieve constipation and get things moving again.

One of the most important things to do is to increase your fluid intake. Aim for at least 64 ounces of water per day, unless you have a health condition that requires you to limit your fluid intake. Drinking a glass of water with meals and carrying a water bottle with you can help you stay hydrated. In addition to water, drinking a glass of lemon juice mixed with water before bed and in the morning can help stimulate bowel movements.

Dietary changes are also key to relieving constipation. Increasing your fibre intake by consuming high-fibre foods such as whole grains, fruits, vegetables, beans, lentils, nuts, and seeds can help add bulk to your stool and make it easier to pass.

In addition to fibre, certain foods can act as natural laxatives. Prunes, apricots, kiwifruit, apples, pears, grapes, and blackberries are all high in fibre, sorbitol, or fructose, which can help stimulate bowel movements. Consuming a teaspoon of olive oil in the morning can also act as a lubricant in the digestive system, making it easier for solids to pass through.

Regular exercise is another important factor in preventing and relieving constipation. Light exercises like walking or yoga can help stimulate the muscles in the digestive system and encourage bowel movements.

If these home remedies do not provide relief, over-the-counter laxatives and stool softeners are available. However, it is important to consult a doctor if constipation lasts longer than three or four weeks or is accompanied by other symptoms such as abdominal pain, nausea, or blood in the stool.

Drink water

Drinking water is one of the simplest ways to relieve constipation and get things moving again. Water is important for digestion, and staying well-hydrated is a key part of preventing and treating constipation. Here are some reasons why drinking water can help with constipation:

Water Helps Move Food Through Your Intestines

Water keeps the food you eat moving through your intestines. When you are constipated, it is often because your colon has absorbed too much fluid from your waste, leaving dry and hard stool that is difficult to pass. Drinking plenty of water ensures that there is enough fluid in your intestines to keep things moving smoothly.

Water Keeps Your Intestines Flexible

In addition to helping move food through your intestines, water also keeps your intestines smooth and flexible. This flexibility is important for healthy digestion and regular bowel movements.

Water Helps Prevent Dehydration, a Common Cause of Constipation

Dehydration is one of the most common causes of chronic constipation. When your body is dehydrated, your large intestine soaks up water from your food waste, resulting in hard stools. Staying well-hydrated by drinking plenty of water can help prevent this from happening.

The amount of water you need can vary depending on factors such as your age, sex, and level of physical activity. As a general guideline, the National Institutes of Health suggests that women aim for 9 cups of fluids per day, while men should aim for 13 cups. However, this includes fluids from both water and food. As a daily goal, 8 cups of water is a reasonable target for most healthy people, but you should talk to your doctor about the right amount for you.

Other Tips to Stay Hydrated

In addition to drinking water, you can also stay hydrated by consuming other liquids such as vegetable juices, clear soups, and herbal teas. It's important to avoid diuretics like alcohol, which can lead to dehydration. Caffeinated drinks like coffee and tea are also diuretics, but consuming moderate amounts is unlikely to cause dehydration.

Eat fibre-rich foods

Eating fibre-rich foods is a great way to relieve constipation. Fibre supports the microbiome in the gut, helping to maintain a healthy balance of bacteria in the digestive tract. It also aids gut motility, which is the coordination of muscle contractions in the intestines that push food along the digestive process.

Fibre-rich foods can help to soften stools, making them easier and more comfortable to pass. They also add bulk to the stool, increasing its frequency.

There are two types of fibre: soluble and insoluble. Insoluble fibre passes through the digestive tract intact, adding bulk and increasing the frequency of bowel movements. Soluble fibre, on the other hand, dissolves in water to form a gel-like consistency, which softens stools and can help to reduce blood cholesterol and sugar levels. A healthy mix of both types of fibre can help to reduce symptoms of bloating, gas, and constipation.

Fibre-rich foods include:

• Whole grains, such as whole wheat bread, pasta, oatmeal, and bran flake cereals
• Legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
• Fruits, such as berries, apples, oranges, pears, prunes, kiwis, figs, and citrus fruits
• Vegetables, such as carrots, broccoli, green peas, collard greens, spinach, Brussels sprouts, artichokes, and sweet potatoes
• Nuts, such as almonds, walnuts, pecans, and peanuts

If you are experiencing constipation, try incorporating more of these fibre-rich foods into your diet. It is recommended that you increase your fibre intake gradually, as adding too much fibre too quickly can cause gastrointestinal symptoms such as gas, cramping, or bloating. Aim for 22 to 34 grams of fibre per day if you are female, and 30 to 38 grams per day if you are male.

In addition to eating more fibre, it is important to drink plenty of water. Water helps fibre to work effectively in the body. It is recommended that adults drink at least 1.8 litres or about seven to eight 8-ounce glasses of water per day.

Try olive oil

Olive oil is a natural laxative and a great home remedy to relieve constipation. Consuming a teaspoon of olive oil in the morning on an empty stomach can help get things moving. Olive oil acts as a lubricant in the digestive system, encouraging stool to flow through the gut more easily. It also softens the stool, making it easier to empty your bowels completely.

Olive oil helps with constipation by acting as a lubricant in the digestive system. This means that solids can slide through the gut more easily. Olive oil also softens the stool, making it less dry and hard, and therefore easier to pass. As a result, you can empty your bowels more completely.

It is recommended to take a teaspoon of olive oil in the morning on an empty stomach. This can help stimulate bowel movements and provide relief from constipation.

While olive oil is generally considered safe, it is always a good idea to speak to your doctor or a healthcare professional before starting any new remedy, especially if you are taking any medications or have any health conditions. They can advise you on the appropriate dosage and any potential side effects.

Other Home Remedies for Constipation

In addition to olive oil, there are several other home remedies that can help relieve constipation. These include increasing your fibre intake, staying hydrated by drinking plenty of water, and consuming dried fruits such as prunes, apricots, and figs, which are high in fibre and sorbitol, a natural laxative. Exercise and coffee can also help stimulate bowel movements.

Drink prune juice

Drinking prune juice is a popular home remedy for constipation. Prune juice is made from prunes, also known as dried plums, and is known for its laxative properties. It is rich in sorbitol, a sugar alcohol that acts as a laxative by drawing water into the colon, softening the stool, and making it easier to pass. Prune juice is also a good source of fibre, which helps regulate bowel movements and improves gut function.

The recommended serving size for adults is 4 to 8 ounces of prune juice each morning to stimulate a bowel movement. For infants, the Mayo Clinic suggests trying 2 to 4 ounces at a time and adjusting the amount as needed. It is important to note that more is not always better when it comes to prune juice, as extra fibre can cause discomfort if you are dehydrated. Therefore, it is recommended to stick to one serving, or six dried plunes, per day.

Prune juice is generally well-tolerated, and most people do not experience any adverse effects. However, the most common side effect reported is an increase in flatulence or gas. Additionally, prune juice is high in sugar and calories, with a 256-gram cup containing 42 grams of sugar and 182 calories. As such, it is important to consume prune juice in moderation, especially for those with blood sugar concerns.

Prune juice is an effective remedy for constipation in both children and adults. Research has shown that prune juice can increase bowel movements and improve stool consistency. In one study, participants with chronic constipation who consumed prune juice daily for eight weeks experienced softer stools and more frequent bowel movements compared to those who took a placebo.

In addition to its laxative properties, prune juice offers several other health benefits. Prunes are a good source of antioxidants and nutrients such as iron, potassium, and phenolic compounds. They can help control obesity, lower the risk of diabetes, protect against cardiovascular disease, and contribute to overall gastrointestinal health.

Exercise

A 2019 review of existing research suggests that low-intensity exercise, such as taking a brisk walk, can be an effective treatment for constipation. However, more research is needed to understand how different types of exercises affect digestion.

It is generally recommended that adults get about 150 minutes of exercise per week to maintain regular bowel movements. Exercises do not need to be strenuous to be effective. Walking, in particular, helps stimulate the gut to move.

In addition to aiding digestion, regular exercise can also provide numerous other health benefits, including improved cardiovascular health, increased energy levels, and better mood.

If you are experiencing constipation, incorporating some gentle exercises into your routine, such as walking, swimming, cycling, or jogging, may help to get things moving.

Additional Tips for Constipation Relief:

• Drink plenty of water: Constipation can occur when the colon absorbs too much fluid from waste in the intestines, resulting in dry and hard stool. Staying hydrated can help prevent this by keeping things moving.
• Increase fibre intake: Fibre adds bulk to stools and helps them pass more quickly and easily through the digestive system. Aim to consume a mix of soluble and insoluble fibres.
• Eat probiotic foods: Probiotics are live, beneficial bacteria that occur naturally in the gut and can help improve digestive health and the balance of gut bacteria.
• Try relaxation techniques: Not being able to have a bowel movement can be stressful. Relaxation techniques and ensuring you have enough time can help reduce straining.
• Adjust your posture: Certain toilet positions may make it easier to pass stool. For example, raising your knees above your hips by resting your feet on a stool can be helpful.

If constipation persists or is accompanied by other concerning symptoms, consult your doctor.

Frequently asked questions