Introduction
Natural remedies for constipation in adults are becoming increasingly popular as many people seek gentle, drug free solutions to this uncomfortable condition. Whether it’s occasional or chronic, constipation can interfere with daily life. The good news? Simple, natural changes to your diet, lifestyle, and daily habits can often bring quick relief. In this blog, you’ll discover effective, evidence based ways to get your digestive system back on track naturally and will also discuss diseases that cause constipation.
What is constipation?
Constipation refers to infrequent or difficult bowel movements, often accompanied by hard stools or a feeling of incomplete evacuation. Constipation whether in babies or adults make life troublesome. In adults, it can be caused by a poor diet, lack of physical activity, dehydration, or certain medications. Chronic constipation can lead to complications like pain, bloating, and even haemorrhoids.
Natural Remedies for Constipation in Adults
1. Increase Fiber Intake Naturally
Fiber are among the most important natural remedies for constipation in adults.
Dietary fiber adds bulk and softens stool, making it easier to pass.
The best fiber-rich foods: whole grains (oats, brown rice), fruits (apples, pears, prunes), vegetables (spinach, broccoli), and legumes (beans, lentils).
Start slowly: Increase fiber gradually to avoid bloating.
Tip: Get 25-30 grams of fiber per day.
Learn more about dietary fiber from the Mayo Clinic.
2. Stay hydrated
Water helps fiber do its job. Dehydration can harden stools, making them harder to pass.
Goal: Drink at least 8 glasses (2 liters) of water per day.
Bonus: Warm water with lemon in the morning can stimulate bowel movements.
3. Move your body.
Physical activity increases the contractions of the intestinal muscles and promotes regular bowel movements.
Simple exercises: brisk walking, yoga, or stretching for 20-30 minutes a day.
Try this: The “air-relieving pose” in yoga can gently stimulate digestion.
4. Natural laxatives and foods
Some foods act as natural laxatives without the harsh side effects.
Sort: Rich in sorbitol and fiber – proven effective.
Chia seeds: Soak overnight; they form a gel-like consistency that makes it easier to pass stool.
Flax seeds: Ground flaxseed can be added to smoothies or cereal.
Kiwi fruit: Contains actinidin, which aids in digestion.
5. Establish a bowel routine.
Don’t ignore the urge: Holding it in can lead to chronic problems.
Make it a habit: Sit on the toilet at the same time every day, especially after meals.
Elevate your feet: A footstool can help align your colon for easier passage.
6. Isabgol (Psyllium Husk): A Trusted Natural Remedy for constipation in adults
Isabgol, also known as psyllium husk, is one of the most effective and commonly used natural remedies for constipation in adults. It is a natural soluble fiber that absorbs water and forms a gel-like substance in the gut, helping to soften stools and promote smoother bowel movements. Isabgol is gentle on the stomach and suitable for long-term use when taken with adequate fluids.
How to use: Mix 1–2 teaspoons of isabgol in a glass of warm water or milk before bedtime.
Tip: Always follow with a full glass of water to prevent choking or blockage.
It’s a time-tested remedy in many cultures and is widely recommended by doctors for treating both occasional and chronic constipation.
7. Drink coffee, especially caffeinated coffee
Caffeinated coffee can naturally stimulate the muscles in your digestive tract, promoting bowel movements. Research shows that coffee can stimulate the colon, just like food. For some people, even caffeinated coffee can have a mild laxative effect, but caffeinated coffee works better.
Practical tip: I often advise patients to consume coffee in moderation—one cup in the morning is usually enough. Avoid overeating, as it can worsen acid reflux or dehydration.
8. Take senna, an herbal laxative
Senna is a popular herbal remedy for constipation. It works by stimulating intestinal contractions and reducing the time it takes for stool to pass through the colon. Senna is available in tea, tablets, and capsules.
Important note: Senna should only be used for short periods of time. Long-term or excessive use can cause dependence and affect normal bowel function. Always consult your doctor before starting herbal remedies.
9. Eat probiotic foods or take probiotic supplements.
Probiotics help restore a healthy balance of gut bacteria, which can improve stool consistency and bowel movement frequency. Foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics. Supplements containing strains like Bifidobacterium and Lactobacillus have shown benefit in clinical trials.
Unique insight: I remind my patients that probiotics do not work immediately. They can take 1-4 weeks to show significant improvement.
10. Over the counter medicines for constipation
When lifestyle and dietary measures are not enough, laxatives can provide relief. Over the counter medicines for constipation include:
- Bulk-forming agents (psyllium)
- Osmotic laxatives (polyethylene glycol, lactulose)
- Stimulant laxatives (bisacodyl, senna)
- Stool softeners (sodium docusate)
Doctor’s note: Always use laxatives under medical guidance. Overuse can lead to dependence or electrolyte imbalance.
11. Eat prebiotic foods.
Prebiotics are dietary fibers that nourish beneficial bacteria in the gut. They help improve bowel movements and soften stools. Some of the best sources include:
- Garlic
- Onions
- Bananas
- Asparagus
- Oats
Insight: Unlike probiotics, which add bacteria, prebiotics “feed” existing good bacteria, creating a synergistic effect when both are added to the diet.
12. Try magnesium citrate.
Magnesium citrate is a commonly used osmotic laxative. It works by drawing water into the intestines, making stools softer and easier to pass. It is available over the counter in liquid form.
Caution: Avoid long-term or excessive use without medical advice, especially if you have kidney disease, as magnesium buildup can be harmful.
Diseases that cause constipation.
Constipation can sometimes be a symptom of underlying medical conditions. Some diseases that cause constipation include:
- Hypothyroidism: An underactive thyroid slows down metabolism, including digestive function, leading to constipation.
- Diabetes: Poor blood sugar control can affect nerve function in the intestines, resulting in slow bowel movements.
- Irritable bowel syndrome (IBS): Especially the constipation-predominant type (IBS-C), causes irregular bowel habits.
- Parkinson’s disease: A neurological disorder that affects muscle control, including bowel movements.
- Multiple sclerosis (MS): Can disrupt nerve signals in the intestines, leading to constipation.
- Colorectal cancer: Tumors or growths in the colon or rectum can block bowel movements.
- Diverticulitis: Inflammation or infection of pouches in the wall of the colon can cause bowel irregularities.
- Spinal cord injuries: Can disrupt the nerve pathways necessary for normal bowel function.
- Medications and other conditions: Sometimes chronic constipation is associated with conditions such as chronic kidney disease or side effects of medications (opioids, antacids with aluminum, antidepressants).
If you are experiencing persistent constipation, it is important to consider these possible causes and consult a healthcare professional for a diagnosis.
When to see a doctor for constipation.
Although occasional constipation is common and usually harmless, you should seek medical advice if you experience:
- Constipation that persists for more than three weeks despite lifestyle changes.
- Severe abdominal pain, cramping, or bloating.
- Blood or black stools in the stool.
- Unexplained weight loss with constipation.
- Difficulty passing stool or stool that is very thin or pencil-shaped.
- Constipation alternating with diarrhea.
- Signs of a bowel obstruction, such as vomiting or gas or an inability to pass stool.
- Constipation in children under 3 years of age or in infants.
Early consultation can help identify any underlying disease and prevent complications such as hemorrhoids, anal fissures, or bowel obstruction. A doctor can perform an examination, order tests, and prescribe appropriate treatment based on the cause.
Conclusion
Constipation doesn’t have to take over your life. By incorporating natural remedies for constipation in adults into your daily routine such as increasing fiber, staying hydrated, and moving regularly you can find lasting relief. These gentle, natural strategies promote overall digestive health and are safe for most people.
If this article helped you, please share it with friends or subscribe to our newsletter for more trusted health tips. And remember always consult your doctor before starting any new health routine.
FAQS
Ripe bananas are high in fiber and may help relieve constipation, but unripe bananas can worsen it.
Yes, teas like senna, peppermint, or ginger may stimulate bowel movement — but use herbal laxatives occasionally, not daily.
Natural doesn’t always mean risk-free. Excessive fiber without water or overuse of herbal laxatives can lead to other issues. Always consult your doctor.
Maintain a fiber-rich diet, hydrate well, stay active, and build a consistent bathroom routine.
Drinking warm water, eating prunes, and doing light exercise can often provide relief within a few hours.
| 🧑⚕️ About the Author Dr. Asif, MBBS, MHPE Dr. Asif is a licensed medical doctor and qualified medical educationist with a Master’s in Health Professions Education (MHPE). He specializes in gut health and mental wellness. Through his blogs, Dr. Asif shares evidence-based insights to empower readers with practical, trustworthy health information for a better, healthier life.
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| ⚠️ Medical Disclaimer This blog is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard or delay medical advice based on content you read here. |
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