Constipated? Discover the top 8 natural, science-supported remedies to relieve constipation without medications. Simple strategies, easy habits, and evidence-based home treatments that really work.

Constipation affects millions of people, but most cases can be improved with natural lifestyle strategies — no medications required. Below are the top eight remedies supported by clinical research, explained in plain language so you can choose what works best for you.

 

1) Add More Soluble Fiber (Especially Psyllium)

Why it works:
Soluble fiber absorbs water, creating a gel-like texture that softens stool and makes it easier to pass. Psyllium is the most researched natural fiber and is consistently shown to improve stool frequency and comfort.

Best natural options:

1. Psyllium husk (1–2 tsp daily, gradually increased)
2. Ground flaxseed (1–2 tbsp daily)
3. Chia seeds
4. Oats
5. Lentils and beans
6. Fruits like apples, pears, berries

Tips:
Increase slowly to prevent gas. Always pair fiber with extra fluids.

Evidence summary:
Psyllium is one of the most effective non-pharmacological treatments for chronic constipation in clinical trials.

 

2) Boost Hydration — Water + Electrolytes Work Better Than Water Alone

Why it works:
Stool becomes hard and difficult to pass when the colon pulls too much water out of it. Proper hydration is essential for soft, easy-to-pass stools.

Natural ways to increase hydration:

• Water infused with lemon
• Warm herbal teas (ginger, peppermint, chamomile)
• Coconut water (natural electrolytes)
• Fruits with high water content (melon, oranges, grapes, cucumber)

Tip:
Aim for consistent daily intake rather than a large amount at once.

Evidence summary:
Studies show low fluid intake is strongly associated with constipation, especially when fiber intake is also low.

 

3) Eat More Natural Prebiotics and Probiotics

Why it works:
Gut bacteria influence stool consistency, gut motility, and bowel frequency. Natural probiotic foods and prebiotic fibers can improve regularity.

Natural probiotic sources:

• Kefir
• Yogurt with live cultures
• Sauerkraut
• Kimchi
• Miso
• Kombucha

Natural prebiotic sources:

• Garlic
• Onions
• Leeks
• Bananas
• Asparagus
• Oats
• Flaxseed

Evidence summary:
Multiple studies show probiotic foods can reduce intestinal transit time and increase stool frequency.

 

4) Use Natural GI-Stimulating Herbs

Several herbs have mild, natural stimulating effects on digestion — gentler than stimulant laxatives and backed by research.

Most effective natural herbs:

• Aloe vera juice (inner fillet only) — helps soften stool
• Ginger — increases gastric emptying and motility
• Peppermint — relaxes intestinal muscles and eases cramping
• Dandelion root tea — mild natural digestive bitter
• Slippery elm — adds mucilage, soothing the digestive tract

Tip:
Start with 1 cup of herbal tea daily and adjust based on your body’s response.

Evidence summary:
Botanical medicine research supports the motility-enhancing effects of ginger, peppermint oil, and several bitter herbs.

 

5) Increase Magnesium-Rich Foods (or Use Natural Magnesium Forms)

Why it works:
Magnesium helps relax intestinal muscles and draws water into the stool — a natural softening effect.

Best food sources:

• Pumpkin seeds
• Almonds
• Spinach
• Avocado
• Quinoa
• Black beans
• Dark chocolate

Natural supplemental form:

• Magnesium citrate (a naturally occurring mineral compound)

Evidence summary:
Magnesium intake is associated with improved stool frequency and softer stools in dietary studies.

 

6) Move Your Body in Ways That Stimulate Gut Motility

Why it works:
Movement activates the digestive tract and reduces sluggish bowel transit time.

Best natural activities for constipation:

• A 10–20 minute walk after meals
• Light yoga (especially twisting poses)
• Rebounding on a mini-trampoline
• Core-strengthening exercises
• Squatting stretches

Evidence summary:
Physical activity significantly reduces constipation risk and improves bowel motility in clinical reviews.

 

7) Support Healthy Bowel Reflexes With Daily Rhythm + Proper Toilet Positioning

Why it works:
Your colon has a built-in reflex in the morning (gastrocolic reflex). Using it daily trains your bowels to stay regular — naturally.

Do this daily:

• Sit on the toilet 15–30 minutes after breakfast
• Do not rush or strain
• Use a footstool (like a “squatty potty”) to raise your knees above hips
• Practice deep belly breathing to relax pelvic muscles

Evidence summary:
Toileting posture and regular timing significantly improve stool passage and ease of evacuation.

 

8) Address Pelvic-Floor Dysfunction Naturally

Why it works:
Up to 30% of chronic constipation comes from pelvic-floor muscles not relaxing properly during a bowel movement.

Natural strategies:

• Diaphragmatic breathing
• Pelvic-floor relaxation (reverse Kegels)
• Stretching the hips, low back, and abdominal area
• Belly-massage techniques (clockwise large-circle abdominal massage)
• Working with a pelvic-floor physiotherapist

Evidence summary:
Pelvic-floor therapy and relaxation exercises are among the most effective natural treatments for functional constipation.

 

Your Simple 7-Day Natural Relief Plan

Day 1–2: Add psyllium or ground flax + increase water
Day 3–4: Add probiotic foods and a daily walk
Day 5: Try herbal teas (ginger or peppermint)
Day 6: Introduce magnesium-rich foods
Day 7: Focus on morning toilet rhythm + a footstool

Many people feel relief within the first week using this stepwise approach.