Constipation is a condition caused by difficulty in emptying the bowels, usually associated with hardened feces. Constipation can be as a result of foods you consume or avoid, poor lifestyle choices, and medication or disease.

The cause of chronic constipation is often unknown. This condition is referred to as chronic idiopathic constipation. A person with constipation experiences less bowel movement, like less than three bowel movements per week. However, it can also involve other unpleasant symptoms, such as abdominal bloating, pain due to stools being hard, dry and difficult to pass.

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Constipation can be relieved in many natural ways to help relieve constipation. These home remedies are also supported by scientific evidence.

10 Home Remedies for Constipation
Here are 10 natural home remedies to relieve constipation.

Drink lots of water
Dehydration regularly can make you become constipated. This can be prevented by drinking enough water to remain well-hydrated. Drink carbonated (sparkling) water to help you rehydrate and relieve constipation.
Studies have shown that sparkling water to be more effective than tap water at relieving constipation. This includes people with chronic idiopathic constipation or irritable bowel syndrome (IBS).

However, don’t start consuming more carbonated drinks because they’re a bad choice for your health and may make your constipation worse

Eat more fiber, especially soluble, non-fermentable fiber
Consuming soluble, non-fermentable fiber can also help prevent or relieve constipation. People who are constipated are often advised to increase their fiber consumption. This is because eating fiber is thought to increase the bulk and consistency of bowel movements.

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According to one study, 77% of people with chronic constipation benefited from supplementing with fiber. However, there are some contradicting studies which claim have that increasing fiber consumption can actually aggravate the situation.

There are many different dietary fibers, but they generally fall into two categories:

Insoluble fibers: This is found in wheat bran, vegetables and whole grains. They add bulk to your stools and are believed to help them pass more quickly and easily through your digestive system.
Soluble fibers: This is found in oat bran, seeds, nuts, barley, beans, lentils and peas, as well as some fruits and vegetables. They absorb water and form a gel-like paste, which softens your stools and enhances the consistency.
Studies examining the effects of insoluble fiber as treatment for constipation have been unsettled. This is because insoluble fiber can aggravate the problem in some people with a functional bowel problem. Try to consume a mix of soluble and insoluble fibers to prevent constipation.

Eat probiotic foods or supplements
Probiotics may also help prevent chronic constipation, this is because people who have chronic constipation have been shown to have an imbalance of bacteria in their gut.

It’s thought that probiotic foods could help improve this balance and prevent constipation. They could also aid in the treatment of constipation by producing lactic acid and short-chain fatty acids. These may improve gut movements, making it easier to pass a stool.

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A recent review discovered that probiotics appear to treat functional constipation by increasing the frequency of bowel movements and improving stool consistency.

To include probiotics in your diet, try eating probiotic-containing foods. Examples include yogurt, sauerkraut and kimchi, which contain live, friendly bacteria. Alternatively, you could try a probiotic supplement. It is usually recommended to take it daily for at least 4 weeks to see if it has any beneficial effects.

Try avoiding dairy
A dairy intolerance can cause constipation due to its effect on your gut movements in some cases. Children intolerant to cow’s milk protein and adults with lactose intolerance may experience constipation after taking the product.

If you think that you may be intolerant to dairy, then you could try removing it from your diet temporarily to check if your symptoms improves. Just ensure to replace the dairy in your diet with other calcium-rich foods. Being intolerant to dairy or lactose may cause constipation in some people..

Try a low-FODMAP diet
FODMAP means fermentable oligo-saccharides, disaccharides, monosaccharides and polyols. Constipation can be a symptom of irritable bowel syndrome (IBS). The low-FODMAP diet is an elimination diet that’s often used to treat IBS. It could be effective at treating your constipation if IBS is the cause.

FODMAP diet involves limiting high-FODMAP foods for a period of time before reintroducing them to check which ones you can tolerate.

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However, if you have constipation-predominant IBS, the low-FODMAP diet alone is often not enough. You may need to consider other aspects of your diet, such as getting enough water and fiber, to experience relief from your symptoms.

Exercise more
There has been mixed results of studies on the effect of exercise on constipation. Some studies have shown that exercise does not affect the frequency of bowel movements.

However, a recent randomized controlled study on constipated people with IBS found that exercise meaningfully reduced symptoms. If you are constipated, then try going for regular walks. It’s definitely worth a try.

Drink caffeinated coffee
Coffee can increase the urge to go to the bathroom, this is applicable in some people. This is because coffee excites the muscles in your digestive system.

One study found that caffeinated coffee can stimulate your gut in the same way that a meal can. This effect is 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee.

Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your gut bacteria.

Over-the-counter or prescription laxatives
Your doctor can recommend an effective laxatives such as:

Bulking agent: These are fiber-based laxatives that are used to increase the water content of your stool.
Stool softener: Stool softeners contain oils that helps to soften the stools, thereby easing their passage through the gut.
Stimulant laxative: These stimulate the nerves in your gut to increase bowel movements.
Osmotic laxative: Osmotic laxatives soften your stool by pulling water from the surrounding tissues into your digestive system.

Take Senna
Senna is an herbal laxative which is commonly used to relieve constipation. It is available over-the-counter or online, and can be taken orally or through the anus. Senna contains a number of plant compounds called glycosides, which stimulate the nerves in your gut and accelerate your bowel movements. Senna should not be taken by pregnant women, breastfeeding mothers or those with certain health conditions, such as inflammatory bowel disease.

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Eat prunes
Prunes and prune juice are often flaunted as nature’s remedy for constipation because apart from being rich in fiber, they contain the natural laxative sorbitol. This is a sugar alcohol that has a laxative effect.

According to studies, prunes may be more effective than fiber. For those who are constipated, prunes could be the easiest natural solution available. You can consume around 7 medium-sized prunes twice daily.

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