We’ve all been there – straining on the toilet, hoping things will move, only to find that nothing’s happening. Constipation is frustrating, uncomfortable, and even painful. But here’s the good news: you don’t have to grin and bear it! In this blog, we’re going to walk you through constipation relief remedies, from natural remedies to food changes and lifestyle modifications that can get your digestive system running right again.
Table of Contents
What Causes Constipation?
Before going to remedies, let’s discuss why constipation occurs. These are some of the causes:
Lack of Fiber
Fiber plays a pivotal role in digestion since it adds bulk to stools and helps them pass effortlessly through the intestines. Foods low in fibre usually includes refined carbs, milk, or processed foods, which slow down digestion and lead to hard, dried-up stools. To keep things moving, you should consume fibre-rich foods such as whole grains, fruits, vegetables, nuts, and legumes.
Dehydration
Digestion needs water. If you don’t drink enough water, your body draws more water from the food passing through your intestines, making stools dry and hard. Drinking a minimum of 8 glasses of water daily and consuming hydrating foods such as cucumbers, watermelon, and soups can make bowel movements smoother.
Lack of Physical Exercise
A sedentary lifestyle can slow down intestinal contractions, resulting in slow digestion. Physical activity activates digestion and helps food move through the intestines more quickly. Any form of light exercise, like walking, stretching, or even yoga, will help maintain normal bowel function.
Ignoring the Urge
Holding in bowel movements makes stools thicker and harder to pass the longer you delay. Resisting the urge causes the colon to absorb more water from the stool, dehydrating it and making it harder. Listen to your body and go to the bathroom as soon as the urge arises.
Medications
Certain medications, such as opioids, antacids, iron tablets or capsules, antidepressants, and antihistamines, can delay digestion and lead to constipation. If you think medication is affecting your bowel habits, speak to a healthcare provider about alternatives.
Stress and Anxiety
The gut-brain axis plays a role in digestion. Stress and anxiety trigger the release of stress hormones, which slow down gut movement and cause constipation. You can ease constipation by practicing stress management techniques such as relaxation, mindfulness, and deep breathing.
How to Get Rid of Constipation Fast
If you are constipated and want some relief right away, here are some fast steps you can take:
1. Drink Plenty of Water
One of the best and easiest treatments for constipation relief is water. Drink at least 8–10 glasses daily for easier digestion. Warm liquids, like herbal tea or lukewarm lemon water, can also stimulate bowel movements.
2. Increase Fiber Intake
Fiber adds bulk to stool and helps it pass. Some fibre-rich foods to include are:
- Fruits: apples, pears, prunes, berries
- Vegetables: spinach, broccoli, carrots
- Whole grains: brown rice, quinoa, oats
- Legumes: chickpeas, lentils, beans
3. Take a Natural Laxative
Some foods act as natural laxatives and may offer quick relief:
- Prunes and prune juice: Rich in sorbitol, a natural laxative
- Flaxseeds and chia seeds: Rich in fibre and omega-3s to soften stool
- Psyllium husk: A fibre supplement that promotes regular bowel movements
4. Move Your Body
Exercise stimulates the bowels. Try a 20-minute walk, calming yoga, or stretching to loosen your gut.
5. Develop a Bathroom Routine
The body thrives on routine. Give yourself time to use the restroom each day, preferably after meals when digestion is active.
The Best Laxatives for Constipation
If diet changes and increased water intake don’t help, laxatives can be used. Some commonly used options include:
- Bulk-forming laxatives (e.g., psyllium husk, Mucofalk): Add fibre to the stool to soften it
- Osmotic laxatives (e.g., Movicol, Lactulose): Draw water into the intestine to soften stools
- Stimulant laxatives (e.g., Senna tea, castor oil, Dulcolax): Stimulate intestinal muscles to move stools
- Stool softeners (e.g., Normacol): Soften stool to make it easier to pass
- Suppositories or microenemas: macrogol, glycerin, bisacodyl and other ingredients administered rectally relieve severe constipation.
Always use laxatives sensibly and as directed.
Constipation and Diet: What to Eat, What Not to Eat
Top Digestive Foods
- High-fibre foods: vegetables, fruit, nuts, seeds, whole grains
- Fermented foods: yoghurt, kefir, kimchi, sauerkraut and pickles aid digestion
- Healthy fats: avocado, olive oil, and nuts lubricate the intestines
Foods to Avoid or Cut Down On
- Processed foods: low in fibre and hard to digest
- Dairy (for some people): may cause slow digestion and bloating
- Too much red meat: takes longer to digest and may cause constipation
Hydration and Bowel Movements
Hydration is key to easy digestion. Aim for:
- Water: at least 2 litres per day
- Herbal teas: ginger, chamomile, fennel, anise or peppermint tea to support digestion
- Coconut water: a natural source of electrolytes for hydration
Fiber Supplements for Digestion
If you can’t get enough fibre from your diet, supplements can help:
- Psyllium husk: a natural fibre that promotes regular bowel movements
- Methylcellulose: a non-absorbed fibre that softens stool
- Inulin: a prebiotic fibre that feeds gut bacteria and supports digestion
Conclusion
Constipation is manageable. With small dietary adjustments, enough water, and regular exercise, you can keep your digestion on track. If symptoms persist, consider over-the-counter medication and seek advice from a healthcare professional.
Disclaimer
The information in this article is intended for informational purposes and not as a substitute for professional medical advice. Always consult a physician or other qualified healthcare provider for specific questions about your health.
