Constipation is never fun. So when things aren’t moving the way they should, you might find yourself searching for relief.
Over-the-counter (OTC) laxatives can be an effective treatment for occasional constipation. But as a gastroenterologist — a doctor who specializes in digestive disorders — they often aren’t my first recommendation. That’s because:
- They can cause uncomfortable side effects, including cramping, bloating, and diarrhea.
- If you take medications to manage another health condition, laxatives can affect the way your body absorbs that medicine.
- If you take OTC laxatives often, they may help to hide signs of an underlying health problem.
Gentle methods can offer the relief you need and keep constipation from coming back. Here are some natural ways to relieve constipation at home.
7 natural ways to relieve constipation at home
Constipation can be a symptom of a digestive disorder. But, in most cases, it gets better on its own or with the help of home remedies.
1. Have more fiber
Dietary fiber makes your bowel movements smoother and easier to pass. However, only around 3% of us get the recommended 22 to 34 grams per day. Adding fiber to your diet doesn’t just help relieve constipation. It can help prevent it in the future.
To get started, increase your fiber intake gradually, working up to getting 5 to 10 grams at each meal. Good sources include:
- Fruits
- Vegetables
- Beans
- Lentils
- Whole-wheat pasta
- Whole-wheat bread
- Oatmeal
- Certain nuts and seeds
Certain fruits have added benefits for easing constipation. Apples, pears, and prunes contain natural sugars that stimulate bowel movements. Kiwis contain an enzyme that stimulates the upper digestive tract.
2. Drink enough liquid
Fiber and fluids work hand in hand to help you go to the bathroom. Make sure you’re drinking at least 64 ounces per day.
Plain water is best, but coffee, tea, juice, and water-rich fruits and veggies count toward your daily quota.
3. Sip a natural laxative
Ginger reduces pressure on the lower intestines and can help ease cramping, bloating, and nausea. Fennel increases gastric enzymes. Both may make it easier for stool to move through your GI tract. I like to enjoy them as teas, since warm fluids can also help stimulate digestion.
Senna tea is a popular option, but keep in mind that it’s a stimulant laxative, so it may work more quickly and can cause side effects.
4. Get some exercise
Moving your body keeps the muscles in your GI tract moving, too, so waste can easily make its way out. You don’t need to join a gym to get the benefits of exercise: A daily 30-minute walk makes a big difference.
5. Train your bowels
Using the bathroom at the same time every day can help set the stage for more regular bowel movements.
The ideal time is often 15 to 45 minutes after a meal, since eating tends to stimulate the GI tract. Think of this habit as a gentle nudge to let your body know when it’s time to go — try not to tense up or strain while you are on the toilet.
6. Add a toilet stool
When sitting on the toilet, place your feet on a small step stool so your knees are above your hips. This squat-like position relaxes the muscles around your anus, making it easier for things to move out.
7. Massage your abdomen
For patients who have long-term constipation, I sometimes recommend gently massaging your abdomen to encourage stool to pass.
If you’re able, try bringing your knees to your chest and gently holding them for about two minutes. This simple technique can help by easing tension through your abdomen.
A more extensive stomach massage can ease discomfort and trigger muscle contraction and relaxation, which helps encourage stool to pass. The technique works best when you do it 30 to 60 minutes after eating. Use both hands or form a fist to rub your abdomen in a circular motion, moving across your stomach to your hip bones, up to the ribs, and down to the lower belly.
This method isn’t right for everyone. Pregnant people and those with certain medical conditions should avoid abdominal massages, so check with your doctor before trying this approach.
What to avoid when you’re constipated
There are a few things that can trigger constipation or make it worse. If you’re having trouble going, you should try to limit:
- Highly processed foods like packaged snacks, fast food, or fried food. These items tend to be low in fiber, which can lead to a backup.
- Sedentary time. Lots of sitting slows the rate at which food and waste move through your gastrointestinal tract.
- Holding it in. Try to go when you feel the urge. Waiting can actually worsen constipation (not to mention make you uncomfortable).
- Medications or supplements that make it harder to go. Your doctor can help you review what you’re taking. Together you can decide if you need to make any changes to your medicines.
Signs you need to see a gastroenterologist for constipation
Mild or occasional constipation isn’t usually cause for concern. But sometimes it can be a sign of an underlying health problem. If your symptoms last longer than three weeks or happen often, let your doctor know. It may be time to see a specialist. A gastroenterologist can help find the cause of your symptoms and ensure you get the treatment you need.
You should also talk to your doctor or a gastroenterologist if you:
- Experience serious discomfort or pain
- Can’t do the activities you used to because of your constipation
- Have stomach pain when you pass stool
- Have consistently thinner stools than you used to
- Lose weight without trying
- Pass black stools or stools with visible blood in them
- Have anemia (low iron in your blood)
- Are worried about your symptoms
Expert care for digestive disorders
At the Temple Digestive Disease Center, you’ll have access to state-of-the-art diagnostic options and leading-edge care. Our Motility Disorders Program offers a wide range of treatments to address constipation and its underlying causes.
If you’re concerned about your digestive health, take the first step today by calling 800-TEMPLE-MED (800-836-7536) or requesting an appointment online.
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