13 Home Remedies to Relieve Constipation Naturally
Dehydration can make you constipated, so make sure to drink
enough water. Sparkling water may be even more effective.
Try eating more fiber. You can also supplement your diet with a
soluble non-fermentable fiber such as psyllium
Exercise may reduce the symptoms of constipation in some people, although the evidence is
mixed.
Coffee can help relieve constipation by stimulating the muscles in the gut. It may also contain small amounts of
soluble fiber.
The herbal laxative Senna is a common remedy for constipation that
is available over-the-counter. It can stimulate the nerves in your gut to
speed up bowel movements.
Probiotics may help treat chronic constipation. You can try eating
probiotic foods or taking a supplement. Supplements should be taken daily for at least 4 weeks to see if they work.
Try speaking with your doctor or pharmacist about an effective laxative. There are many types of laxatives that
can work.
If you have IBS, following a low-FODMAP diet may help your
constipation. However, that alone may not be sufficient to provide relief.
Glucomannan may effectively treat constipation in some people. You can
get it by supplementing with glucomannan or eating shirataki
noodles.
Foods that contain prebiotic fibers can improve your digestive health and the
balance of friendly bacteria in your gut. This can often help relieve
constipation.
Taking a magnesium citrate supplement can help against
constipation. It is available over-the-counter.
Prunes contain the sugar alcohol sorbitol, which has a laxative effect.
Prunes can be a very effective remedy for constipation.
Being intolerant to dairy or lactose may cause constipation in some people. If you suspect dairy is a problem, try removing it for a short period of
time to see if that makes a difference.