Constipation is a prevalent digestive issue that many people encounter at some stage of their lives. It can impact both adults and children, and it tends to be more frequent during pregnancy and among older adults.
You may be experiencing constipation if:
- You have not had a bowel movement at least three times in the past week.
- Your stool is often large and dry, hard, or lumpy.
- You experience straining or discomfort while trying to pass a bowel movement.
Fortunately, medication is often unnecessary for relieving constipation. Frequently, simple dietary and lifestyle adjustments can yield significant improvements.
Discover more about gut health, including foods that enhance digestion and our gut-friendly recipes.
Here, we will explore several home remedies that may alleviate constipation.
Effective Constipation Remedies
Increase Fluid Intake
Dehydration is a leading cause of constipation in both adults and children. Without adequate water, the large intestine extracts moisture from your stools, resulting in harder and drier bowel movements that are difficult to pass.
Prune Juice
While water is generally the best choice for hydration, prune juice is recognized for its mild laxative properties, making it a potential short-term solution for constipation.
Increase Fiber Intake
For many individuals dealing with constipation, increasing fiber in their diet can be beneficial. Insoluble fiber, in particular, aids in adding bulk to stools and may decrease bowel transit time. Excellent sources of insoluble fiber include wheat germ, oat bran, fruits, vegetables, and traditional remedies like beans and lentils. However, for some individuals with chronic constipation, increasing fiber may exacerbate symptoms.
Probiotics and Prebiotics
Research indicates that using a multi-strain probiotic supplement may be more effective for constipation than a single-strain option. While it might take several weeks to see improvements, including probiotics in your routine can promote long-term health and prevention.
Prebiotics are equally useful as they nourish your gut microbiome, enhancing digestive health. Studies suggest that adding prebiotic foods or supplements can effectively relieve constipation by improving stool consistency, increasing bowel movement frequency, and reducing bloating. Prebiotic foods include Jerusalem artichoke, garlic, onion, leeks, asparagus, apples, flaxseeds, oat bran, and wheat bran.
Kiwi Fruit
Regular consumption of kiwi fruit supports a healthy gut microbiome and has been linked to a reduction in bowel transit time. In one study, participants who consumed two kiwis daily for four weeks reported notable improvements in their constipation symptoms.
Adopt a Squatting Position
The natural anatomy of the rectum creates a bend that is straightened when squatting. Conversely, sitting on the toilet creates a sharper, 90-degree angle that may not be conducive for effective bowel movements. Studies have shown that using a ‘squatty potty’ can lead to improved bowel movement duration, decreased straining, and complete bowel evacuation.
Psyllium Husks
Psyllium is a soluble fiber that provides a gentle bulking action in the stool and offers a mild laxative effect. Some studies suggest that it can alleviate constipation by increasing stool water content and enhancing the gut microbiome.
Additional Constipation Remedies
Prunes
Prunes are rich in fiber and promote a healthy gut microbiome. Research suggests they increase stool weight, which may contribute to more effective bowel movements.
Coffee
For some, drinking coffee may enhance bowel function due to its mild laxative effect. Interestingly, both caffeinated and decaffeinated coffee can stimulate bowel movements. This effect is likely due to coffee’s natural acids, which boost peristalsis, rather than just its caffeine content. However, excessive consumption can result in diarrhea for some, so moderation is advised.
Fermented Foods
Foods such as kefir, kimchi, sauerkraut, and live yogurts are rich in beneficial bacteria. Incorporating these items into your diet may improve your gut microbiome and support regular bowel movements.
Stewed Fruit
Stewed fruit, especially apples, can help alleviate constipation symptoms. Apples are an excellent source of fiber, including insoluble fiber, and have been shown to enhance stool frequency. Cooking fruits can improve their digestibility for those who struggle with high-fiber foods.
Senna Tablets
Senna, a natural laxative derived from the dried pods of the cassia tree, is available in tablet form and can offer short-term relief for adults experiencing constipation. However, it is not advised for children without professional guidance, long-term use, or in specific medical conditions.
Glucomannan
Glucomannan is a natural dietary fiber sourced from the konjac root. It’s available as a powder or in tablet form, and consuming konjac noodles is another option. Some studies have shown that glucomannan can moderately relieve constipation in children and benefits adult bowel movement frequency.
Aloe Vera Juice
Research suggests that aloe vera juice can help ease abdominal discomfort, and some studies indicate it may exert a gentle laxative effect.
Constipation Remedies: Folk Wisdom
Lemon Water
Currently, there is insufficient clinical evidence to support that drinking lemon water relieves constipation. The advantages of citrus may be attributed more to the consumption of the whole fruit or the essential oils present in the peel.
Cod Liver Oil
Although cod liver oil is rich in vitamins A and D, which contribute to various aspects of health, there is currently only anecdotal evidence suggesting it may alleviate constipation symptoms.
Over-the-Counter Constipation Remedies
Before resorting to medications, it’s best to implement dietary changes and lifestyle modifications. If constipation persists, consult a pharmacist to explore over-the-counter options that can help ease bowel movements.
Stimulant Laxatives
Stimulant laxatives, such as bisacodyl, senna, or sodium picosulfate, work by stimulating the nerves that control the muscles of the digestive tract. This encourages muscle contractions that facilitate stool movement through the colon and typically take 6-12 hours to take effect.
Stool Softener Laxatives
These laxatives increase the fluid content of stools, making them easier to pass. Ingredients such as arachis oil or docusate sodium are commonly used.
Bulk-Forming Laxatives
Containing ingredients like methylcellulose or ispaghula husk, bulk-forming laxatives add weight to stools, which encourages bowel movements. Available in tablet or powder form, they typically yield effects within a few days.
Suppositories
Suppositories may be suitable for adults experiencing occasional constipation. They usually contain glycerin and are inserted into the rectum to act as a mild laxative.
Osmotic Laxatives
Osmotic laxatives work by drawing water into the large intestine, softening the stool for easier passage. These typically take several days to be effective and may contain ingredients like lactulose, macrogol, or polyethylene glycol.
Conclusion
Managing constipation effectively varies from person to person, but adjustments to your diet are a beneficial starting point for both immediate and long-term relief. If dietary changes and over-the-counter treatments offer little comfort, or if you notice any concerning symptoms such as blood in the stool or unexpected weight loss, it is crucial to consult your GP.
Further Reading:
Top 15 probiotic foods to support gut health
How does diet affect gut health?
Nicola Shubrook is a nutritional therapist who collaborates with both private clients and corporations. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Learn more at urbanwellness.co.uk.
All health content on bbcgoodfood.com is intended for general information and should not replace the medical advice of your doctor or other healthcare professionals. Consult your local healthcare provider for any health concerns. For more details, refer to our terms and conditions.
