12 Natural Remedies To Relieve Constipation Without Laxatives

Aug 23, 2018 by apost team

Nearly 15 percent of adults in the U.S. suffer from chronic constipation, and more than 32 percent experience the condition on a frequent basis. For those who suffer once in a while, it may seem easy to reach for a laxative, but that isn’t necessarily the healthiest option. With that in mind, here are a dozen all-natural solutions that don’t involve any laxatives at all.

Your digestive system needs water to function, which is why dehydration is a leading cause of constipation. Make sure that you’re drinking plenty of water as part of your regular diet, and if you’re turning to water for immediate relief, some clinical studies have shown that sparkling water can be quite effective at kicking your bowels into gear.

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Constipation, and regular constipation in particular, is much less common among people who exercise regularly. It goes without saying that if you’re not exercising on a regular basis, then you should, and if you just feel bloated and blah, cardio can make you feel better, improve your mood and work as a laxative as well.

Fiber is among the oldest remedies for irregularity, but it really does work. Enhancing your diet with extra fiber not only makes you more regular but your stool bulkier and more comfortable to pass. If you’re constipated right now, consuming soluble fiber—nuts, beans, bran—in particular in addition to drinking water will encourage your bowels.

Coffee is a tremendous natural laxative, and the more caffeinated it is, the better. Studies have found that drinking coffee will kickstart your digestion just as well as eating an entire meal. Of course, coffee is also a diuretic, so you’ll want to drink plenty of water too so as not to exacerbate any symptoms brought on by dehydration.

Many people associate probiotics with Greek yogurt thanks to marketing, but you can find it in all kinds of yogurt as well as sauerkraut, pickles and some fermented cheese. Probiotics can also be added to your diet via supplements, but be mindful that while the additional lactic and other acids are quite beneficial for regularity, they aren’t a quick fix.

Sesame seeds are among the aforementioned soluble fibers. In addition, they have natural oils that moisturize the intestines and spur movement in the bowels. A great way to work them into your diet is to sprinkle them into cereal and vegetables as well as use them as a seasoning in your recipes.

Blackstrap molasses may be best known as a baking ingredient, but people for centuries have been taking a teaspoon to relieve constipation. Experts generally recommend taking it right before bedtime, and it being blackstrap is important since it’s concentrated three times over and thus contains higher levels of magnesium.

Fat has gotten a bad rap, but it’s not all bad. Two great examples of healthy fats that can really help with constipation are avocado and nut butter. There are many other options too, and what they do in essence is lubricate your intestines and allow for freer passage of stool.

Prunes are such as classic natural laxative that they’re practically a cliché. Not only do they provide fiber but sorbitol, which is a sugar alcohol and thus a natural laxative. Prunes aren’t recommended for people with IBS, but to deal with the occasional bout of constipation, 50 grams twice a day should do the trick.

Raisins are quite similar to prunes but contain a lot of tartaric acid as well. That acid is so effective at increasing the speed of digestion, that many pediatricians recommend it to parents as a means of overcoming constipation and other digestive issues in children.

FODMAPs are carbohydrates that your intestines don’t absorb well. Examples include asparagus, bread and sour cream. Avoiding foods that are high in FODMAPs is a great way to get your digestive system back on track. It isn’t an all-the-time solution, however; nutritionists generally recommend a treatment period of three to eight weeks.

Cutting out dairy won’t cure constipation, but many people have a dairy intolerance and don’t realize it. Therefore, cutting it out can relieve the symptoms caused by it. Be mindful to compensate with other foods rich in calcium, and if it seems to help, be sure to consult with a doctor.

Well, there you have it. These remedies work, but it may require some trial and error and mixing and matching to determine what makes the biggest difference for you. If you’ve had success with any of these options or know of other natural remedies that are effective, then we encourage you to post your experiences here.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!