Top 12 Effective Home and Natural Remedies for Alleviating Constipation

In this article, we present 12 natural remedies, inspired by traditional home cures, to alleviate constipation in both children and adults.

Some can be prepared at home, while others are readily available over-the-counter in health food stores and pharmacies.

Understanding Constipation

1. Constipation is a medical condition that demands serious attention. Scientific studies indicate its significant impact on quality of life, as well as mental and physical health.
   For instance, a 2002 study[1] at McMaster University in Canada investigated life quality in relation to digestive system disorders, with a specific focus on constipation.
2. Constipation is defined by experiencing fewer than three bowel movements in a week. It may be accompanied by additional symptoms like discomfort while sitting on the toilet, bloating, and abdominal pain due to hard fecal matter.

Approximately 16% of adults, and 33.5% of those aged 60 and older, experience symptoms of constipation.

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Possible causes

This condition occurs when the stool becomes dry and hard, making its passage through the intestines and anus challenging. Chronic constipation can also lead to the development of hemorrhoids over time.

Constipation is a common gastrointestinal issue affecting a significant portion of the population. Its causes are multifaceted and can vary from dietary habits to underlying medical conditions.

1. Dietary Factors: One of the most common causes of constipation is a diet low in fiber. Fiber, found in fruits, vegetables, and whole grains, adds bulk to the stool and aids in its passage through the intestines. Inadequate fluid intake can also lead to constipation, as water is essential for stool softening.
2. Physical Inactivity: A sedentary lifestyle is another contributing factor. Regular physical activity helps stimulate intestinal contractions, known as peristalsis, which move stool through the digestive tract.
3. Medications: Certain medications, including opioids (pain-relieving drugs), some antidepressants, and iron supplements, can cause constipation as a side effect.
4. Age and Gender: Constipation is more common in older adults and women, particularly during pregnancy and postpartum. The hormonal changes and physical pressures during these stages can slow down bowel movements.
5. Psychological Factors: Stress and anxiety can also impact bowel habits, leading to constipation.
6. Medical Conditions: Various medical conditions can cause constipation. These include neurological disorders like Parkinson’s disease (affecting movement), diabetes (affecting blood sugar levels), and hypothyroidism (underactive thyroid gland).

Statistics

• A review in the Mayo Clinic Proceedings estimates[2] that about 16% of adults, and 33.5% of adults aged 60 and older, experience symptoms of constipation.
• Another study[3] in the Canadian Journal of Gastroenterology and Hepatology notes that women are twice as likely as men to suffer from constipation.
• The prevalence of constipation in pregnant women is reported[4] to be as high as 38%, according to the Official journal of the American College of Gastroenterology| ACG.

Dutch Population

In the Netherlands, a study[5] found that 24.5% of the population suffered from constipation, 7.9% from fecal incontinence (FI), and 3.5% from both conditions. Individuals with constipation were 2.7 times more likely to suffer from FI than those without.

Despite these conditions, nearly half of the respondents with constipation (48.7%) and FI (35.0%) rated their bowel habits as “good” or “very good”. Surprisingly, 49.4% of those with constipation and 48.0% with FI had not discussed their complaints with anyone.

12 Alternative and complementary treatments for Constipation

Plain and Carbonated Water

Insufficient fluid intake can lead to constipation. To prevent this, it’s advisable to increase fluid consumption, preferably water. If you’re already experiencing constipation, carbonated water can provide relief by stimulating digestive activity.

Why carbonated water specifically? A 2011 Korean study[6] examined its effect on elderly patients. The results showed an increase in bowel movements and a decrease in constipation symptoms.

Other studies have indicated that carbonated water is more effective than tap water in easing constipation, including for individuals with chronic constipation of unknown origin or due to Irritable Bowel Syndrome (IBS).

Please note, the recommendation is for carbonated water, not for carbonated beverages in general, as sweetened drinks can be harmful to health and may worsen constipation.

In summary: Dehydration can cause constipation, so drinking water is a traditional remedy for prevention. If you’re already suffering from constipation, carbonated water can be an excellent solution.

Caffeinated Coffee Consumption

Coffee can indeed enhance the urge to use the restroom and serve as a traditional remedy for constipation for some people, particularly caffeinated coffee.

Research indicates that walking can significantly alleviate constipation symptoms.

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Why? It turns out that caffeine stimulates the muscles in the digestive system.

A 1998 study[7] at Iowa College, USA, examined whether coffee could be a stimulant (irritant) to the stomach – see study. The findings suggested that caffeinated coffee could stimulate bowel activity in the same way as a meal.

According to another study[8], the effect of coffee or a meal is about 60% more effective than drinking water, and about 23% more effective than drinking decaffeinated coffee.

Additionally, coffee may contain small amounts of soluble fibers, which, as noted, aid in preventing constipation by improving the balance of gut bacteria.

In summary: Drinking coffee can stimulate the intestinal muscles, thereby easing constipation. This is in addition to the small amounts of soluble fibers found in coffee, which are also effective.

Dietary Fibers and Constipation (Note: Some Dietary Fibers Can Worsen Constipation)

You’ve likely heard the advice to increase dietary fiber intake to address constipation. This recommendation is backed by scientific evidence – for example, a 2009 study[9] at the University of Kentucky, USA, explored the health benefits of a high-fiber diet.

Why the Emphasis on Fiber? Increasing fiber intake enhances the bulk of food in the intestines and the frequency of bowel movements, easing the passage of stool. A 2004 survey[10] found that nearly 80% of those suffering from chronic constipation benefitted from increased fiber intake. However, some studies have shown that fiber consumption can actually exacerbate the issue.

So, Do Fibers Help or Worsen Constipation? Research indicates that while dietary fibers can increase bowel movements, they do not necessarily improve other symptoms like frequency of bowel movements, bloating, gas, and pain. The type of dietary fibers added to the diet is significant.

Dietary fibers can be categorized into two main groups:

1. Insoluble Fibers – Found in vegetables, whole grains, and bran. These fibers increase stool bulk and assist in its passage through the digestive system.
2. Soluble Fibers – Present in oats, barley, nuts, beans, seeds, lentils, and peas, as well as in some vegetables and fruits. Soluble fibers absorb water, forming a gel-like substance that softens the stool and improves the frequency of bowel movements.

Studies examining the effectiveness of insoluble fibers in treating constipation have not yielded definitive results. Why? Insoluble fibers may worsen constipation in people with functional bowel issues (like Irritable Bowel Syndrome).

There are also soluble fibers that may not be effective as they undergo fermentation by gut bacteria, losing the water they absorbed.

Which Fibers Should You Take? It seems that the optimal choice is the consumption of soluble, non-fermenting fibers. For example, psyllium – see a 2016 clinical study conducted[11] by researchers in the USA and Malaysia: a mixture of soluble/insoluble fibers versus psyllium for chronic constipation.

In summary: To prevent constipation or if you suffer from chronic constipation, try to consume a mix of soluble and insoluble fibers. The recommended daily fiber intake is 25 grams for women and 38 grams for men.

Physical Activity

Many studies examining the effect of physical activity on constipation have not produced conclusive results. Specifically, they did not find a significant impact of physical activity on bowel function.

However, a 2011 study that examined[12] the effect of physical activity on patients suffering from constipation and Irritable Bowel Syndrome is noteworthy. In the study conducted at the University of Gothenburg, Sweden, involving 102 participants, a significant reduction in symptoms was observed.

Similar results were found in other studies conducted with this patient group.

So, should you exercise? Many studies did not find a beneficial effect of physical activity on the number of bowel movements, but a positive impact on certain constipation-related symptoms was noted.

Both coffee and regular tea can offer relief from constipation. The warmth of the liquid can accelerate digestive motility, and caffeine also acts as a bowel stimulant.

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In conclusion: Physical activity may reduce constipation symptoms for some people, despite varying study results. Therefore, it is definitely advisable to engage in physical activity, which also benefits many other aspects of health.

Senna Plant

The Senna plant has been a traditional constipation remedy used in Arabic medicine since the 9th century. Today, Senna is one of the most popular laxatives.

The active substance is derived from the dried leaves or pods of the Senna plant. It can be consumed orally through capsules or tea, for instance. Another option is rectal administration.

How Does Senna Help with Constipation? Senna contains plant compounds called glycosides, which stimulate the nerves in the intestines, thus increasing bowel movements. Scientists from the University of Leuven, Belgium, conducted a review[13] on the botanical medicine’s effect on constipation, including Senna. The glycosides also help soften the stool.

What Is Important to Know? Senna is considered safe for use by adults for short periods. However, medical consultation is advised if symptoms persist after a few days. Senna is not recommended for breastfeeding women, pregnant women, and people with certain health conditions like Inflammatory Bowel Disease.

The main drawback of Senna is the loss of salts and minerals through the stool. It may also cause abdominal pain.

In summary: The Senna plant is a common and effective remedy for constipation, stimulating and accelerating bowel movements. It can be consumed through leaves, capsules, and suppositories.

Probiotics

Consumption of probiotics, or “friendly bacteria,” whether in supplements or in food, can help prevent chronic constipation.

How Do We Know This? Studies have shown that people with chronic constipation often have an imbalance of essential bacteria in the intestines (flora). The current understanding is that probiotic foods can improve this balance and, among other things, prevent constipation.

For example, a 2005 Russian study[14] observed changes in the flora of the large intestine and intestinal permeability, as well as evidence of immune system activation during chronic constipation.

Probiotic bacteria can help treat constipation by producing lactic acid (lactate) and short-chain fatty acids. They also accelerate bowel movements, aiding stool passage.

A joint study conducted in 2014 by several medical institutions in England found that probiotics likely treat functional constipation by increasing bowel movements and the frequency of bowel movements.

Where Can You Find Probiotic Foods? Probiotic foods include sauerkraut, yogurt, and kimchi (a Korean dish), which contain friendly bacteria. Another option is food supplements with probiotics. It is recommended to try them for at least a month on a daily basis to see if there is an improvement.

In summary: Probiotics (friendly bacteria) can be helpful for chronic constipation. They can be found in foods or supplements. Try them for at least a month to see if they are beneficial.

Magnesium Oxide

Magnesium oxide serves as an osmotic laxative (attracts fluids and expands stool volume) and is available over-the-counter as a very common supplement against constipation. A 2021 article reviewed[15] the use of magnesium in children and adults in various countries.

In summary: Consuming moderate amounts of magnesium can ease constipation. Higher dosages are sometimes given before surgery or a medical procedure. You can purchase magnesium at pharmacies and health food stores without a prescription.

FODMAP Diet

Constipation is one of the primary symptoms of Irritable Bowel Syndrome (IBS). The FODMAP diet, or more precisely a low-FODMAP diet, is low in fructans, galactans, lactose, fructose, and sugar alcohols, and is commonly used to treat IBS, hence it is effective if that is the cause of constipation.

A 2015 Italian article reviewed[16] several studies highlighting the role of low FODMAP diets in improving symptoms in patients with IBS.

The FODMAP diet restricts the consumption of high-FODMAP foods for a certain period, after which an elimination process can determine which foods are tolerated by the patient and which are not.

If you are suffering from severe constipation caused by IBS, consider that this diet may not be sufficient. Therefore, it is very important to consider other aspects of food consumption, such as adequate drinking and eating dietary fibers – to feel relief in symptoms.

In summary: If you suffer from IBS, a low FODMAP diet can definitely help with your constipation. However, it might not always be sufficient, so it is advisable to combine it with other dietary elements.

Shiitake Noodles or Glucomannan Konjac Supplement

Glucomannan is a soluble fiber that has been proven in several studies to be effective in treating constipation, for example, a 2006 study[17] conducted in Taiwan.

Another study in children found that nearly half of the children who received glucomannan experienced relief, compared to 13% in the control group. However, it should be noted that another study did not find a significant difference.

In addition to its ability to improve bowel movement, glucomannan improves the balance of good bacteria in the intestines, similar to probiotics. So, if you have constipation, try to include more glucomannan in your diet – either through a supplement or by eating shiitake noodles made with glucomannan.

In summary: Konjac glucomannan fibers can help some people suffering from constipation. You can obtain these fibers through food or as a supplement.

Prebiotic Foods

While probiotics (mentioned earlier) are supplements of ‘good bacteria’ that help balance the digestive system, prebiotics are dietary fibers made of carbohydrates that affect the composition of bacteria in the digestive system.

Consuming dietary fibers increases stool bulk and frequency of bowel movements, both of which can improve and enhance bowel activity. Certain dietary fibers capable of easing chronic constipation affect the health of the digestive system – these fibers are the prebiotics.

Prebiotic fibers improve digestive health by nourishing the friendly bacteria in the intestines, benefiting the balance of these bacteria. There is scientific evidence that prebiotics, such as galacto-oligosaccharides, aid in enhancing bowel activity and softening the stool. For instance, a 2015 Brazilian study[18] demonstrated this.

In summary: Foods with prebiotic fibers can improve the balance of friendly bacteria in the intestines and digestive health, thus easing constipation. Foods rich in prebiotic fibers include bananas, garlic, and onions.

Dried Plums

Dried plums and prune juice are well-known and popular traditional remedies for constipation, and for good reason. Besides being high in fibers, dried plums also contain sorbitol – a natural laxative. Sorbitol is a sugar alcohol (also used as a sweetener) that has a laxative effect.

Studies have shown that plums may even be more effective for constipation than fibers. Therefore, if you suffer from constipation, plums can be an excellent traditional remedy. For example, a 2014 study[19] examined the gastrointestinal effects of plums, conducted by King’s College London’s School of Medicine.

Contrary to popular belief, bananas tend to reduce constipation rather than cause it, as they contain dietary fiber that helps bulk up and soften stools.

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In summary: Dried plums contain fibers and sorbitol, a natural laxative, making them highly recommended as a traditional remedy for constipation. An effective dose is about 50 grams (approximately 7 plums), twice a day. If you have Irritable Bowel Syndrome, it may be best to avoid them as sugar alcohol is a FODMAP (see above).

Are You Sensitive to Dairy?

In certain circumstances, dairy intolerance can cause constipation due to its effect on bowel movements. When does this happen? In children with intolerance to milk protein (casein) or adults with lactose sensitivity.

Many are unaware of their dairy intolerance. Therefore, if you suspect this might be the case, you could try eliminating dairy from your diet for several weeks and see if there is an improvement in symptoms. During this period, remember to enrich your diet with calcium-rich foods as an alternative to dairy.

In summary: Intolerance to milk protein or lactose can cause constipation. If you think dairy products might be causing your constipation, try eliminating them for a short period of a few weeks.

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