Nobody likes to admit to having difficulty going to the bathroom. This embarrassment is so ingrained in our culture that most of us would prefer to use somewhat misleading terms such as “tummy troubles” or “stomach ache” when discussing our symptoms.
But you don’t have to worry — constipation is completely normal and is nothing to be embarrassed about. Just because it’s normal, however, doesn’t mean it shouldn’t be dealt with. If you haven’t been able to go in several days, then you are understandably in extreme discomfort, and looking for advice on how to relieve constipation.
Fortunately, you don’t have to resort to going to the doctor and discussing your symptoms to get help. You can try any number of natural laxatives first. Below are 23 home remedies for constipation to help you find relief.
Coffee
Coffee lovers, rejoice! Your favorite natural stimulant not only boosts your energy levels, it also gets your intestines moving. However, moderation is the key here. While one or two cups can loosen things up, drinking too much can backfire. This is because caffeine is also a diuretic.
It draws the water out of your body, making you urinate much more frequently and potentially dehydrating you, which will make your constipation problem even worse than before.
Pop a Squat
Sometimes the root of constipation troubles boils down to how we sit when we go. Sitting upright on the toilet can force you to strain your muscles, which in turn strains the bowels and makes it more difficult to go.
A more natural position is to squat down. This can feel awkward at first, but you can prop your feet up to make the position easier. Getting yourself in a more natural squatting position takes the strain off of your bowels, and lets your body know it’s time to get moving.
Sesame Seeds
A good way to help get your bowels moving is through consuming healthy unsaturated fats and oils. Whereas saturated fats such as fried foods can clog your arteries and constipate you, unsaturated fats pass easily through your body and help lubricate the intestines.
One such source of healthy oils is sesame seeds. A common constipation remedy in Chinese folk medicine, sesame seeds are easy and pleasant to incorporate into your lifestyle. Just sprinkle the whole seeds onto your meals to add some healthy crunch, or you can grind the seeds into a powder and use as a seasoning.
Physical Exercise
If you want to get your bowels moving, then it stands to reason that you should get your whole body moving too. Although scientists still aren’t exactly sure why this is the case, the research backs this up — regular physical activity can help you have more regular bowel movements.
The problem is that our society is extremely sedentary these days. We sit all day at work, and when we get home we sit and watch TV, play video games, or read a book, etc. It can be difficult to set aside the time to exercise, but the end result of constipation relief and a healthier body makes it worth it.
Setting a Schedule
This may feel odd at first, but your body likes to operate on a schedule. Give yourself a few minutes a couple of times a day to go to the bathroom, even if you don’t feel that you have to go. If you relax your body, eventually it will figure out what’s going on.
Don’t Hold It In
If you want to prevent constipation in the first place, it is extremely important for you to listen to your body when it tells you it’s time to go instead of ignoring it. If you ignore your body’s signals for too long, eventually it will stop telling you it’s time to go altogether.
Furthermore, the longer you wait, the harder the stool becomes, making it even harder to go even when you do heed the call of nature.
Lemon Juice
The lemon is an extremely popular fruit, and for good reason. It’s a natural air freshener, it pairs well with a variety of dishes and desserts, and it adds a healthy yet delicious flavor for those who think that plain water is just too boring.
Lemon fans out there will be delighted to hear that it is also an effective natural laxative. Just squeeze one whole lemon into a cup of water and drink the entire thing. The water will help dilute the intensity of the lemon juice, and will also help you meet your daily hydration needs.
Hot Tea
Hot water in the form of a tea can help you go by stimulating the digestive tract and moving things along. If you are going to drink tea as a constipation remedy, however, you should be sure that you are drinking the right teas. Two teas that are known for soothing tummy troubles of all varieties are peppermint tea and ginger tea.
One of the main ingredients in peppermint is menthol, which calms spastic muscles and can relax your intestinal muscles. While peppermint is cooling, ginger is warming. The spiciness of the ginger root can further help stimulate the digestive tract. These teas are safe to drink up to three times a day.
Aloe Vera
The gel from the aloe plant is best known as a soothing treatment option for minor burns and sunburns, though some also use it as a moisturizing treatment for the skin. Surprisingly, this medicinal plant can also help ease constipation. To take advantage of the laxative effects of aloe, you can either use the gel straight from the plant or buy aloe juice.
If using the gel, you only need 2 tablespoons, but you need a full cup if you are using the juice. You can mix the gel with fruit juice or drink the aloe juice straight.
Raisins
Raisins, that ubiquitous addition to cereals and on occasion cookies, are both high in fiber and tartaric acid, making it another natural laxative that is easy to incorporate into your daily life. In fact, studies show that just a small box a day can dramatically relieve constipation.
You can eat the raisins by themselves, or to increase the effectiveness, you can add them to salads or whole grain cereal to get more dietary fiber. If you don’t see an effect after a couple days, you can start to increase the amount you consume.
Olive Oil
Most of you already know that extra virgin olive oil is both delicious and nutritious. It adds a distinct flavor to pasta and salads, and the monounsaturated fats are good for your cardiovascular system, skin, and hair. A little-known fact is that this oil can also get your digestive system moving and help ease things along.
Regular consumption can also prevent constipation from occurring again later. All you need is a tablespoon of olive oil every day. It’s best to take it first thing on an empty stomach. If the flavor is an issue, you can also add a teaspoon of lemon juice.
Baking Soda
Baking soda truly does it all. Not only does it remove bad smells, act as a cleaning agent, and soothe rashes, bee stings, and minor burns, it is also a natural laxative and can be used to treat tummy troubles in general. It neutralizes stomach acid and helps your bowels move.
The treatment is also extremely simple. Just add a teaspoon of baking soda to a ¼ cup of warm water and drink the mixture as fast as you can. No one knows exactly why, but the faster you drink it, the better it works.
Fiber
One of the best natural constipation remedies is to eat a healthy diet rich in dietary fiber. This is because your body can’t digest fiber, so it passes through the intestines soaking up water and cleaning everything out as it goes. As it goes, you are finally able to go too.
Although it may be tempting to take a supplement or eat a fiber-enriched snack, the most effective form of fiber comes from natural foods. This means eating a lot of fruits, vegetables, beans, and whole grains such as whole grain bread, wild rice, or quinoa. To help it along, accompany each fiber-rich food with a glass of water.
Prune Juice
Prunes are a classic constipation remedy for a reason. This is because the fruit and the juice are high in fiber and sorbitol, a natural stool softener. Once again, moderation is the key here. The right amount can get your bowels moving comfortably, but too much can soften the stool too much and cause gas or diarrhea.
Start with just one 8-oz glass of prune juice in the morning followed by one more at night.You should start to notice an effect within a few hours. You should start to notice an effect within a few hours. If you don’t care for the juice, you can instead eat a serving of prunes.
Dandelion Leaves
When most people think of dandelions, they think of the yellow weed that is quickly taking over their lawn, or perhaps they think of childhood memories of blowing dandelion seeds and making a wish. It may come as a surprise that not only are dandelions (or at least the leaves) edible but that they also work as a laxative when made into a tea.
For this remedy, you need 1 or 2 tablespoons of dried dandelion leaves. Place them into a mug and pour hot water over them for a tea. Let the leaves steep for 6-10 minutes and then drink. You can try this remedy up to three times a day.
Molasses
One of the most famous natural constipation remedies is blackstrap molasses. This is different from regular molasses, which is just boiled pure sugar cane juice. Blackstrap molasses is boiled three times total, which imparts a number of vitamins and minerals, including magnesium, an extremely popular ingredient in laxatives.
The end result is a natural and tasty laxative. Start by taking just a teaspoon a day (you can dilute in hot tea or water if you don’t like the taste of concentrated molasses). If one teaspoon doesn’t work, you can gradually increase to two.
Healthy Gut Bacteria
While typically we think of bacteria as being bad, our bodies actually need a healthy amount of good gut bacteria to keep illness at bay and keep the digestive tract running optimally. These healthy gut bacteria are known as probiotics. Throughout the day you can eat 1 to 3 cups of yogurt.
Opt for plain which is drastically lower in refined sugars, and check the label to make sure that the yogurt contains “live and active cultures,” which is code for probiotics. To get some additional fiber and a sweeter taste, you can flavor the yogurt with fruit.
Epsom Salt
Epsom salt is another effective natural constipation remedy because it combines salt and magnesium. The salt helps draw water from your body, which softens the stool to the point where it can pass more easily. The magnesium then makes the muscles in the bowels contract, helping you go.
This is why Epsom salt is more effective than just regular salt alone. The container should contain specific dosing information, but generally, you need 2 teaspoons of Epsom salt for adults and ½ teaspoon for children. Dissolve into warm water or juice and drink the entire mixture. If after four hours you haven’t had a bowel movement, you can try another dose.
Castor Oil
A natural constipation remedy that has enjoyed popularity for many generations is castor oil. In fact, when most people think about castor oil, they immediately think of its primary use as a natural laxative.
Much as with olive oil, it is best to take 1 or 2 teaspoons of castor oil first thing in the morning on an empty stomach. You should start to see an effect after up to 8 hours.
Flaxseed Oil
Yet another oil that doubles as a natural laxative is flaxseed oil. This oil coats the inner walls of the intestines as well as the stool, making it easier for you to go more frequently. To increase the effect greatly, you can add flaxseed oil to orange juice (with pulp) so that you are also getting a hefty dose of fiber.
Just add one tablespoon of flaxseed oil to a glass of orange juice. While it is safe to take more, this remedy can take up to five hours to take effect, so wait patiently before trying another dose.
Stay Hydrated
While all of these remedies are extremely effective, the number one thing you should be doing to relieve constipation and increase the effectiveness of these remedies is to drink plenty of water.
Your body needs water to soften stool and help it move through the digestive tract. Make sure to drink at least 8 glasses of water every day to see an effect.
Get Plenty of Sleep
As you have probably noticed by now, a healthy lifestyle is the key to finding relief from constipation. This includes making sure you get plenty of sleep every night (at least 7-8 hours for adults). Sleep deprivation puts stress on the body, meaning it’s difficult for your bowels to relax and go.
Avoid Foods that Make Constipation Worse
As you experiment with different natural laxatives as you attempt to find relief, you need to make sure you aren’t sabotaging your effort with lifestyle habits that cause constipation or make existing constipation worse. One of the number one causes of constipation is a poor diet.
To increase the effectiveness of your home remedies for constipation, you should eliminate foods with a high caloric content but few nutrients. This includes foods high in saturated fats, refined carbohydrates, and dairy, if you are lactose intolerant. You should also limit alcohol consumption and drink caffeine in moderation.
In Summary
As you can see, when searching for how to relieve constipation, you don’t have to rely on a doctor’s visit and prescription laxatives, which have the potential to wreck your body. Natural remedies can be just as effective, and you get the benefit of treating your discomfort yourself without having to go through the embarrassment of describing your symptoms to a stranger (even if it’s a problem you shouldn’t have to be embarrassed about in the first place).
By following a healthy lifestyle, trying these natural remedies, and avoiding lifestyle habits that can worsen your existing constipation, you should soon start to find constipation relief.