Relieving Constipation Naturally With Food and Lifestyle

Constipation is very common, affecting nearly 16% of adults. Infrequent, hard, or difficult bowel movements can occur due to low fiber intake, dehydration, lack of exercise, or stress. Over-relying on laxatives can cause dependency, so it’s best to relieve constipation through natural means when possible. Making certain dietary and lifestyle changes can help get your digestive system moving more regularly.

Add More Fiber

Fiber acts as a broom that sweeps out your intestines. It adds bulk to stool, softens it, and stimulates peristaltic motions to move things along. Adults should aim for 25-35 grams of fiber daily. Excellent natural sources include:

• Fruits: Raspberries, pears, apples, bananas, avocados
• Vegetables: Artichokes, green peas, broccoli, carrots, spinach
• Nuts and seeds: Almonds, pecans, sunflower seeds, flaxseeds
• Beans and legumes: Lentils, chickpeas, navy beans, black beans
• Whole grains: Oats, quinoa, brown rice, whole grain bread

Make sure to increase fiber gradually and drink more water to prevent gas or bloating. Spread high fiber foods throughout the day.

Stay Hydrated

Being dehydrated is a common cause of constipation. Water is essential for softening stool and making it easier to pass. Aim for about 2 liters of fluid daily. Other hydrating drinks include herbal tea, bone broth, diluted fruit juice, coconut water, and smoothies. Limit caffeine and alcohol, as they can further dehydrate you.

Get Moving

Physical activity stimulates peristalsis and muscle contractions to move stool through your colon. Aim for at least 30 minutes of activity, such as brisk walking, swimming, yoga, pilates, or cycling, most days. Simple exercises like squats, knee raises, and pelvic tilts can also help get things moving.

Manage Stress

Stress activates the “fight or flight” response, slowing digestion. Chronic stress and anxiety deplete “happy” brain chemicals like serotonin that regulate gut function. Relieving stress through yoga, meditation, journaling, or talking to a friend can improve elimination.

Use Probiotics

Probiotics are beneficial gut bacteria that support healthy digestion. They help food move smoothly through your GI tract. Yogurt with live active cultures, fermented foods like kimchi and sauerkraut, and probiotic supplements can help relieve constipation.

Eat Prunes

Prunes are dried plums, very high in fiber and rich in natural laxative compounds. Eating just 2-3 prunes daily can stimulate bowel movements. You can soak them in warm water to soften further. Blend into smoothies or eat as a snack.

Drink Warm Liquids

Warm water, herbal tea, broth, and coffee stimulate the digestive tract and can prompt a bowel movement. Try sipping a warm lemon water or ginger tea first thing in the morning.

Use Herbs and Spices

Ginger, cumin, and fennel seeds contain compounds that relax intestinal muscles and act as natural laxatives. Turmeric and cayenne pepper stimulate digestion. Use them liberally when cooking or make herbal teas.

Improve Your Toilet Posture

Elevating your feet with a stool while sitting can relax the abdominal muscles and straighten the angle of the rectum. Allow 5-15 minutes to sit and relax while trying to go. Gently rocking side to side can also help.

Try Natural Laxatives

Prunes, flaxseeds, magnesium supplements, and psyllium husks safely add bulk. Castor oil helps lubricate the intestines. As a last resort, stimulant herbs like senna, rhubarb, or aloe vera can be used short-term.

See Your Doctor

If constipation persists for more than 2 weeks without improvement, seek medical advice. You may need testing for underlying issues. Laxatives should only be used occasionally, not as a daily solution.

Relieving constipation is possible without harsh laxatives by making dietary additions, staying active, managing stress, and trying natural remedies. Focus on high fiber foods, hydration, probiotics, and lifestyle habits that support regularity. With some patience and a few tweaks, you can naturally get your gut back on track.

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