Constipation is a common digestive problem that affects people of all ages.

It is characterised by infrequent bowel movements or difficulty passing stool, often accompanied by bloating, discomfort, and a feeling of incomplete evacuation.

While occasional constipation is not unusual, chronic constipation can significantly affect your quality of life.

Fortunately, there are several natural remedies and lifestyle changes that can help relieve constipation and promote regular bowel movements.

Wondering what those remedies are?

In this blog, Mykare Health will explore the natural remedies that actually work to provide lasting relief.

1. Increase Fibre Intake

One of the most well-known remedies for constipation is to increase your intake of dietary fibre. Fibre adds bulk to your stool, making it easier to pass. There are two types of fibre: soluble and insoluble.

Soluble fibre dissolves in water and forms a gel-like substance that softens stool. Insoluble fibre, on the other hand, adds bulk to your stool, helping it move through the digestive tract.

Foods high in fibre include

• Whole grains (oats, brown rice, quinoa)

• Vegetables (broccoli, spinach, carrots)

• Fruits (apples, pears, berries)

• Legumes (beans, lentils, chickpeas)

Aim to consume at least 25-30 grams of fibre daily to promote regular bowel movements. Gradually increase fibre intake to avoid bloating and

2. Stay Hydrated

Dehydration is a common cause of constipation, as water helps keep stools soft and easier to pass. When the body is dehydrated, the colon absorbs more water from the waste, leading to hard, dry stools. Drinking plenty of water throughout the day can help prevent and relieve constipation.

It is generally recommended to drink at least 8 glasses (about 2 litres) of water daily, but individual needs vary based on factors such as climate, activity level, and overall health. Herbal teas and water-rich foods like cucumbers, watermelon, and oranges can also contribute to hydration.

3. Exercise Regularly

Physical activity stimulates the muscles in your intestines, helping to move stool through the digestive tract. Sedentary lifestyles can slow down bowel movements, increasing the risk of constipation.

Engaging in regular exercise such as walking, jogging, yoga, or swimming can improve digestion and promote regularity. Aim for at least 30 minutes of moderate exercise most days of the week to keep your digestive system functioning optimally.

4. Try a Natural Laxative: Prunes

Prunes, also known as dried plums, are a natural remedy for constipation due to their high fibre content and the presence of sorbitol, a sugar alcohol with laxative properties. Sorbitol draws water into the intestines, softening the stool and making it easier to pass.

Eating a few prunes a day or drinking prune juice can provide gentle relief from constipation. Studies have shown that prunes are more effective than other types of fibre in promoting regular bowel movements.

5. Establish a Regular Bathroom Routine

Developing a regular bathroom routine can train your body to have more consistent bowel movements. Set aside time each day to use the bathroom, ideally after a meal when your digestive system is most active. Don’t rush or strain, as this can worsen constipation or cause other issues like haemorrhoids.

When you feel the urge to go, it’s important to respond promptly. Ignoring the urge can cause stool to become harder and more difficult to pass.

6. Use a Squatting Position

The position you use while sitting on the toilet can affect the ease of passing stool. Sitting in a squatting position, where your knees are higher than your hips, can help straighten the rectum and reduce strain during bowel movements.

Using a small stool or footrest to elevate your feet while sitting on the toilet can mimic a squatting position and make it easier to have a bowel movement.

7. Consider Probiotics

Probiotics are beneficial bacteria that help maintain a healthy balance in your gut. Some studies suggest that probiotics, particularly strains like Bifidobacterium and Lactobacillus, can improve bowel regularity and relieve constipation.

Probiotic-rich foods include

• Yogurt

• Kefir

• Sauerkraut

• Kimchi

• Miso

Probiotic supplements are also available and can be taken daily to support gut health. If you’re considering a supplement, consult a healthcare professional for recommendations.

8. Limit Processed Foods and Refined Sugars

Processed foods and foods high in refined sugars can contribute to constipation because they often lack fibre and are difficult for the body to digest. Foods such as fast food, packaged snacks, white bread, and sugary beverages should be limited in your diet.

Instead, focus on whole, unprocessed foods that are rich in fibre, vitamins, and minerals to support digestive health and regular bowel movements.

9. Magnesium Supplements

Magnesium is a mineral that plays a vital role in many bodily functions, including muscle contractions in the digestive tract. Magnesium supplements, particularly magnesium citrate, are often used as a natural laxative to relieve constipation by drawing water into the intestines.

Taking 200-400 mg of magnesium citrate before bed can help soften stools and encourage regular bowel movements. However, it’s important to consult a healthcare provider before starting any supplement to ensure the correct dosage and to avoid potential side effects.

10. Stay Calm and Manage Stress

Stress can have a direct impact on your digestive system. Chronic stress can lead to conditions like irritable bowel syndrome (IBS), which often includes constipation as a symptom.

Practising stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, and yoga can help promote relaxation and support healthy digestion.

Making time for self-care, hobbies, and relaxation can improve your overall well-being and reduce the likelihood of stress-induced constipation.

Constipation can be uncomfortable and frustrating, but it is often manageable with simple lifestyle changes and natural remedies.

Increasing fibre intake, staying hydrated, exercising regularly, and using natural laxatives like prunes can help relieve constipation and promote regular bowel movements.

Developing a consistent bathroom routine, adopting a squatting position, and supporting gut health with probiotics are additional strategies that can provide long-term relief.

For those dealing with chronic or severe constipation, consulting a healthcare provider is recommended to explore other treatment options.