Constipation is one of the most common digestive concerns in the United States, affecting about 16% of adults. While it may seem like it's only about having trouble with bowel movements, constipation can affect much more than your bathroom routine.
If you're looking for natural remedies for constipation, you've probably come across everything from dietary changes and supplements to home remedies. Fortunately, many cases of occasional constipation improve with simple lifestyle changes that support healthy digestion.
Understanding what causes constipation and which natural approaches have the most support can help you find relief while building habits that support your long-term digestive health.
Many people think constipation means that you need to have a bowel movement every day. However, there is no single schedule that works for everyone. Your normal bowel pattern may be different from someone else’s. Some people go multiple times a day, while others may only go a few times a week. The key is knowing what is normal for your body and noticing changes that seem out of the ordinary for you.
The most common signs of constipation can include:
Constipation happens when stool moves too slowly through your digestive tract. As stool remains in the colon longer, more water is absorbed from it, which can make it harder, drier and more difficult to pass.
Finding the cause of why you might be constipated can help you choose the right approach. For many people, simple lifestyle changes are enough to improve symptoms. But if constipation becomes ongoing or keeps returning, it may be a sign that you need to talk with your doctor.
Some of the most common causes of constipation include:
Occasional constipation is also common and can happen because of travel, changes in your routine, stress, dehydration or eating differently than usual.
The most effective natural remedies for constipation focus on helping your digestive system move stool more easily.
Fiber is one of the most recommended dietary approaches for constipation because it can help increase stool bulk and make bowel movements easier to pass.
Many adults do not get enough fiber each day. Depending on your age and sex, adults should aim for about 22 to 34 grams of fiber daily. For context, the average adult in the United States consumes about 17 grams of fiber per day, with only about 5% of the US population meeting the recommended daily requirements.
Good sources of fiber include:
When adding more fiber to your diet, increase your intake gradually. Adding too much fiber too quickly can lead to gas, bloating or stomach discomfort. Drinking enough fluids is also important because fiber works best when paired with adequate hydration.
Staying hydrated can help prevent your stool from becoming hard and difficult to pass. Your fluid needs depend on factors such as your activity level, age, medications and the climate where you live.
Water is usually the best choice, but other fluids and water-rich foods can also contribute to your daily intake. Fruits, vegetables, soups and herbal teas can all help you stay hydrated.
If dehydration is contributing to constipation, increasing your fluid intake may help improve symptoms. You can start with checking your urine color to determine if you’re dehydrated.
Exercise is a benefit to everyone. Regular movement stimulates your brain health, your mental health and your heart health. It also stimulates your gut and the muscles in your body involved in digestion that help stool move through your digestive system more efficiently.
You do not need intense exercise to support healthy digestion. A 30-minute walk most days is a simple place to start. Other activities like biking, swimming, strength training, gardening or other activities you enjoy can help. If you spend much of your day sitting, adding short movement breaks throughout the day may be beneficial.
Your gut and your brain are in constant communication, so it makes sense that stress can slow things down as easily as it can send you running to the bathroom. When your body is in a prolonged stress response, it prioritizes other functions over digestion, which can affect how quickly stool moves through your intestines.
Easy-to-incorporate practices like deep breathing, a short walk, journaling or a few minutes of stretching can help calm your nervous system and support more regular digestion.
When you feel the urge to have a bowel movement, try not to ignore it. Regularly delaying the urge can give your colon more time to absorb water from stool, making it harder to pass.
Consider creating a bathroom routine. Some people find it helpful to sit on the toilet for a few minutes after breakfast because eating naturally stimulates movement in the digestive tract.
Prunes (dried plums) are an easy-to-find natural option for constipation. Research has found that prunes may improve stool frequency and consistency for some people with constipation. They contain both fiber and sorbitol, a naturally occurring sugar alcohol that can help draw water into the intestines and soften stool.
A small serving of prunes or prune juice may help you have a bowel movement more easily. However, eating too many at once may cause gas, cramping or diarrhea.
Probiotics, which add new beneficial bacteria to your gut, may help with constipation, but their benefits can vary. If you want to include probiotics in your diet, fermented foods with live cultures can be a good place to start. Examples include:
If constipation continues despite dietary changes, talk with your doctor about whether a probiotic supplement or another approach may be better for you.
Related: Prebiotics vs. probiotics
Natural remedies for constipation do not always provide immediate relief. How quickly you notice a difference depends on what is causing your constipation and which changes you make.
For example:
The most effective approach is consistency. Making several small changes at the same time can help support more regular digestion for the long-term.
Occasional constipation is common, but ongoing symptoms may need medical attention. Talk with your doctor or a gastroenterologist if constipation lasts several weeks, keeps coming back or does not improve with natural remedies or lifestyle changes.
Chronic constipation is generally defined by ongoing symptoms, such as infrequent or difficult bowel movements, that have been present for at least three months.
You should schedule an appointment if you notice:
Seek medical care right away if constipation is accompanied by severe abdominal pain, vomiting, inability to pass gas or significant abdominal swelling.
Related: Can constipation cause high blood pressure? How your digestive health impacts your heart
The best natural remedies for constipation are usually the everyday habits that support healthy digestion. Eating more fiber, drinking enough fluids, staying active and creating a consistent routine can help relieve occasional constipation and promote regular bowel movements.
Finding what works best for your body may take some trial and adjustment, but small, consistent steps can help you feel more comfortable and confident in your digestive health.
Have questions about your digestive health? Take our gut health quiz and find a gastroenterologist today.
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