Constipation is a common gastrointestinal issue that affects approximately 1 in 6 to 7 people worldwide [1]. It is typically defined as having fewer than three bowel movements per week and is often accompanied by straining, hard stools, bloating, and abdominal discomfort. While occasional constipation is usually not serious, chronic cases can significantly affect quality of life. This article explores home-based remedies, including dietary changes, herbal solutions, hydration, and lifestyle practices, that may help regulate bowel movements. However, it is vital to consult a doctor if constipation is chronic or accompanied by severe symptoms.
Effective Home Remedies for Quick Constipation Relief
For quick constipation relief, several home remedies are often recommended. Simple changes like drinking more water, increasing fibre intake, and using specific herbal solutions are often the first steps. These remedies can be done at home without prescription medications. If symptoms persist or worsen, over-the-counter or prescription treatments may be necessary, and medical advice should be sought.
Fibre-Rich and Bulk-Forming Agents
1) Psyllium Husk (Isabgol)
The use of psyllium husk is one of the most common constipation home remedies [2]. It is a soluble fibre that swells in water, forming a gel-like substance. This adds significant bulk to stools, softens them, and promotes regular bowel movements. It is considered a bulk-forming laxative and a key treatment for various types of constipation [2].
Mix a teaspoon of psyllium husk in a glass of water or add it to your morning smoothie or breakfast cereal. Drinking plenty of water when consuming psyllium is essential to aid its effectiveness and prevent obstruction.
2) Flaxseeds
Flaxseeds are readily available home remedies for constipation. These are rich in both soluble and insoluble fibre, as well as omega-3 fatty acids. Studies suggest they may act as a natural laxative, helping to soften stools and support overall digestive health [3].
Add freshly ground flaxseeds to your flour, sprinkle them in curd or salads, or incorporate them into baking recipes. Consuming one to two tablespoons daily may provide a significant fibre boost.
3) Fig or Ficus Carica
Figs contain fibre and natural sugars with mild laxative effects. Both dried and fresh figs may improve stool consistency and frequency. Soaking dried figs overnight and eating them in the morning on an empty stomach is a traditional remedy often employed for its mild laxative properties [4].
4) Prune (Prunus Domestica)
Prunes contain sorbitol, a natural sugar, and fibre. This combination may offer a dual action of softening stools and promoting bowel movements by drawing water into the intestines [5]. Consume a few prunes daily, either as a snack or added to oatmeal or curd. Prune juice is also effective, particularly in the elderly.
Herbal and Stimulant Laxatives (Use with Caution)
5) Senna or Senai Leaves (Cassia angustifolia)
Senna is a powerful stimulant laxative derived from Cassia angustifolia. It increases intestinal motility (movement) and is usually taken as a tea. While effective for occasional constipation, it is strongly advised not to use it long-term due to the risk of dependency, damage to the colon, and electrolyte imbalance [6]. Medical consultation is essential before using Senna.
6) Revand Chini or Rhubarb
Rhubarb stalks contain anthraquinones, compounds that may stimulate bowel contractions. Though effective, rhubarb can be very tart and should be used for the short term only to avoid potential side effects. Avoid the leaves as they are toxic.
7) Aloe Vera
Aloe vera latex contains aloin, a compound with natural laxative effects. Aloe vera juice or gel in moderate amounts may aid digestion and relieve constipation. Use only a food-grade, purified product and avoid the raw, yellowish latex extract, as this part is a strong laxative and can cause severe side effects unless prescribed.
8) Pear
Pears are high in fibre and water content, which may help prevent and relieve constipation. Enjoy a seasonal fresh pear as a snack, or add slices to salads and smoothies for a daily fibre boost. Consume it without peeling it, as the skin contains most of the fibre. Pears also contain a natural sugar called sorbitol, which has a mild laxative effect that contributes to easing constipation.
9) Amla (Indian Gooseberry)
Amla, or Indian gooseberry, is a rich source of fibre and vitamin C, which may support digestive health and prevent constipation. In Ayurvedic practice, Amla is valued for its mild laxative property (anulomana), which promotes healthy intestinal function [7]. Amla may be taken as a long-term dietary support for constipation. Include fresh amla in your diet, either as amla juice or in powdered form with water.
10) Rhamnus Frangula (Buckthorn)
Rhamnus frangula, or buckthorn, acts as a natural laxative, which may stimulate bowel contractions for improved transit. Like Senna and Cascara, it contains anthraquinone glycosides and should be used cautiously for acute relief and not for chronic treatment [6]. Use buckthorn roots to make tea. Have it in moderation for best results.
11) Dates
Dates contain fibre and natural sugars, acting as a mild laxative to relieve constipation. As a naturally sweet and fibre-rich food, consuming a few dates regularly can contribute to healthy digestion.
12) Cascara or Rhamnus Purshiana
Derived from tree bark, cascara is a strong stimulant laxative. It is highly effective but should not be used without a doctor’s advice, especially in individuals with pre-existing conditions like inflammatory bowel disease, kidney issues, or electrolyte imbalances, due to its potency [6].
13) Plum or Prunus Domestica
Plums, like prunes, contain sorbitol and fibre, which may help prevent and ease constipation. Enjoying fresh plums as a snack may promote regular bowel movements.
14) Acupressure Therapy
Acupressure involves stimulating specific points such as ST25 (Tianshu) or LI4 (Hegu), which are traditionally believed to affect bowel function. While scientific evidence is limited, some users report symptomatic relief. Proper guidance from a trained therapist is advised.
15) Drink More Water
Staying hydrated is essential for relieving constipation. Drinking adequate water softens stool and helps it pass through the intestines more easily. Dehydration is a common contributing factor to constipation, causing stools to become hard and dry. Aim for at least 8 to 10 glasses (approximately 2-2.5 litres) of water daily, and consider warm or lukewarm water in the morning to stimulate bowel movements.
16) Drinking Coffee
Caffeinated coffee stimulates the colon and can promote bowel movements in some individuals. It acts as a colonic motor stimulant [8]. However, excess coffee may have the opposite effect due to its dehydrating properties. Moderate consumption (1 -2 cups) is advisable.
Lifestyle Tips for Long-Term Constipation Prevention
Regular physical activity may enhance digestive function and help prevent constipation by promoting bowel regularity. Engage in moderate exercise, such as walking or jogging, for at least 30 minutes most days of the week.
- Stay Hydrated: Drink plenty of water daily to help soften stool and promote easier bowel movements.
- Eat Fibre-Rich Foods: Incorporate high-fibre foods, such as whole grains, fruits, and vegetables, into your diet to support digestion.
- Exercise Regularly: Engage in physical activities like walking or yoga, which can stimulate intestinal function.
- Set a Routine: Go to the bathroom at the same time each day to help establish regular bowel movements.
- Avoid Overuse of Laxatives: Relying on stimulant laxatives can lead to dependency and potential colon damage; use them sparingly and consult a doctor if needed.
- Manage Stress: Stress can negatively impact digestion; practice relaxation techniques to maintain digestive health.
When to See a Doctor?
Constipation that lasts more than one week, does not respond to home remedies, or is accompanied by red flag symptoms (such as blood in stool, unexplained significant weight loss, or severe, persistent abdominal pain) needs prompt medical evaluation. Individuals with metabolic, neurological, or endocrine disorders should consult a physician if constipation becomes frequent.
Takeaway
Constipation is a manageable condition, often relieved through simple natural remedies and lifestyle changes. Incorporating high-fibre foods, staying hydrated, staying physically active, and avoiding excessive or chronic use of stimulant laxatives are key strategies. Remedies such as psyllium husk, prunes, flaxseeds, aloe vera, and warm water are both safe and effective when used appropriately. However, if symptoms persist or worsen, medical advice should be sought to rule out underlying causes.
Frequently Asked Questions (FAQs)
How to get relief from constipation quickly?
To quickly relieve constipation, try drinking a warm beverage, eating high-fibre foods like prunes or oats, or doing light exercise, such as a brisk walk. These actions can help stimulate digestion and bowel movements.
What helps constipation within 30 minutes?
For fast relief, try drinking warm water, consuming prune juice, or using an over-the-counter stool softener (like polyethylene glycol) as directed on the label. Home remedies may take a few hours to a day to show effect; immediate relief (within 30 minutes) often requires a fast-acting, doctor-recommended product.
What to drink if constipated?
Drinking warm water, herbal teas (like ginger or peppermint), or fruit juices high in sorbitol (such as prune juice or apple juice) may help to soften stools and stimulate digestion.
What fruit is best for constipation?
Fruits high in fibre and sorbitol, like prunes, apples, pears, and kiwis, are effective in relieving constipation. They may help promote bowel movements by adding bulk to stools and keeping them soft.
Is a banana good for constipation?
The effect of bananas depends on ripeness. Ripe bananas may help with constipation as they contain fibre and increase the water content in stool. However, unripe (green) bananas can sometimes worsen constipation because of their high resistant starch content.
How can I poop more easily when constipated?
Drinking warm water, sitting in a squat-like position (using a footstool), and practising deep breathing may help make bowel movements easier. Regular hydration and high-fibre foods can also improve stool consistency and ease passage.
References
[1] Dimidi, E., Koutoukidis, D. A., Tsilidis, K. K., & Whelan, K. (2023). The effect of diet on functional constipation in adults: A systematic review and meta-analysis of randomised controlled trials. The Lancet Gastroenterology & Hepatology, 8(3), 250–266. https://doi.org/10.1016/S2468-1253(22)00392-7
[2] Timm, D. A., & Schall, J. I. (2019). Fiber-based therapies for chronic functional constipation in children. Current Gastroenterology Reports, 21(3). https://doi.org/10.1007/s11894-019-0683-x
[3] Parikh, M., Netticadan, T., & Pierce, G. N. (2018). Flaxseed: an overview of the literature and potential uses in constipation. Current Pharmaceutical Design, 24(17), 1836–1842. https://doi.org/10.4163/kjn.2011.44.7.541
[4] Mi-Ran, K., Sook-Young, K., & Eun-Kyoung, S. (2011). Nutritional and physiological activities of fig (Ficus carica). Journal of Nutrition and Health, 44(7), 541–548. https://doi.org/10.4163/kjn.2011.44.7.541
[5] Lever, E., Cole, J., Scott, S. M., Emery, P. W., & Whelan, K. (2014). Systematic review: The effect of prunes on gastrointestinal function. Alimentary Pharmacology & Therapeutics, 42(10), 1215–1226. https://doi.org/10.1111/apt.13361
[6] Chiarioni, G., Stefan Lucian Popa, Abdulrahman Ismaiel, Pop, C., Dinu Iuliu Dumitrascu, Vlad Dumitru Brata, Traian Adrian Duse, Incze, V., & Surdea-Blaga, T. (2023). Herbal remedies for constipation-predominant irritable bowel syndrome: A systematic review of randomized controlled trials. Nutrients, 15(19), 4216–4216. https://doi.org/10.3390/nu15194216
[7] Paul, A., & Punati, J. (2021). What is the evidence for over the counter laxatives to treat childhood constipation? Current Gastroenterology Reports, 23(11). https://doi.org/10.1007/s11894-021-00818-1
[8] Rao, S. S. C., Renumukhe, A., & Reddy, N. (2018). The effect of coffee on the small and large bowel transit in healthy volunteers. Digestive Diseases and Sciences, 63(3), 675–684. https://doi.org/10.1007/s10620-017-4886-9