13 Home Remedies to Relieve Constipation Naturally

Dehydration can make you constipated, so make sure to drink

enough water. Sparkling water may be even more effective.

Try eating more fiber. You can also supplement your diet with a

soluble non-fermentable fiber such as psyllium

Exercise may reduce the symptoms of constipation in some people, although the evidence is

mixed.

Coffee can help relieve constipation by stimulating the muscles in the gut. It may also contain small amounts of

soluble fiber.

The herbal laxative Senna is a common remedy for constipation that

is available over-the-counter. It can stimulate the nerves in your gut to

speed up bowel movements.

Probiotics may help treat chronic constipation. You can try eating

probiotic foods or taking a supplement. Supplements should be taken daily for at least 4 weeks to see if they work.

Try speaking with your doctor or pharmacist about an effective laxative. There are many types of laxatives that

can work.

If you have IBS, following a low-FODMAP diet may help your

constipation. However, that alone may not be sufficient to provide relief.

Glucomannan may effectively treat constipation in some people. You can

get it by supplementing with glucomannan or eating shirataki

noodles.

Foods that contain prebiotic fibers can improve your digestive health and the

balance of friendly bacteria in your gut. This can often help relieve

constipation.

Taking a magnesium citrate supplement can help against

constipation. It is available over-the-counter.

Prunes contain the sugar alcohol sorbitol, which has a laxative effect.

Prunes can be a very effective remedy for constipation.

Being intolerant to dairy or lactose may cause constipation in some people. If you suspect dairy is a problem, try removing it for a short period of

time to see if that makes a difference.