April 18, 2025 Michelle Schmanski

10 Natural Ways to Relieve Constipation

Constipation is uncomfortable and frustrating. And it’s surprisingly common.

If you need relief but want to skip over-the-counter meds, there are some natural options that are easy to try at home. From dietary adjustments to simple lifestyle changes, here are 10 natural ways to relieve constipation.

Natural Ways to Relieve Constipation

1. Eat Plenty of Fiber: Eating a high-fiber diet is one of the best ways to prevent and relieve constipation. To promote and maintain regular bowel movements, consuming 20-30 grams of fiber a day is recommended. Focus on eating plenty of fresh fruits, vegetables, and whole grains.
2. Increase Your Water Intake: Drinking at least 64oz of water daily can help soften stool and make it easier to pass. If you struggle with drinking plain water, try adding some lemon or a sugar-free flavoring to make it more enjoyable.
3. Get Regular Exercise: Regular physical exercise can help induce bowel movements by stimulating the intestines and getting things moving. Adding a quick walk or some morning yoga is a gentle way to stimulate a bowel movement.
4. Drink Prune Juice: Prune juice is high in sorbitol, which has a natural laxative effect. It can help relieve constipation naturally. Eating whole prunes is another excellent option.
5. Add Healthy Fats to Your Diet: Healthy fats, like olive or avocado oil, help keep your intestines lubricated. This makes it easier to pass stool.
6. Probiotics: Probiotics can help regulate your GI system and promote regular bowel movements. You can consume probiotics naturally by eating yogurt with live cultures or drinking kefir. Probiotic capsules may be beneficial if you struggle to get probiotics through food.
7. Drink Herbal Teas: Certain herbs, like peppermint and ginger, have been used for centuries to help promote a healthy gut. Drinking these herbs in tea form can have a mild laxative effect and encourage regular bowel movements.
8. Increase Your Magnesium Intake: Foods high in magnesium, like leafy greens, nuts, and seeds, can help relieve constipation by drawing water into your stool. If you find getting enough magnesium through diet alone challenging, an over-the-counter supplement can help.
9. Abdominal Massage: Abdominal massage can naturally stimulate muscle contractions in the gut that help push your stool along. To perform an abdominal massage, lie on your back and apply light pressure in a clockwise direction.
10. Try Avoiding Dairy Products: When people think of a dairy intolerance, they most often associate it with diarrhea. However, dairy intolerance can also cause constipation. If you experience frequent constipation, consider temporarily removing dairy from your diet. It’s important to eat other calcium-rich foods like nuts, seeds, and leafy greens in the meantime.

When To See a Doctor

If you still experience problems after trying natural ways to relieve constipation, it’s time to see a doctor. Many conditions can cause chronic constipation. Finding the underlying reason and getting the right treatment can help you avoid ongoing discomfort.

Don’t continue to live with chronic constipation – schedule an appointment today!

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Related:

• Do Bananas Cause Constipation?
• Prune Juice For Constipation: Does It Work?
• Chronic Stomach Pain: What You Should Know