15 Natural Remedies to Relieve Constipation: Tried and True Tips for a Healthier Gut

If you're struggling to poo, not pooing as frequently as usual, or dealing with hard, dry stools that are uncomfortable or painful, then you could be constipated. But don't worry—there are natural methods you can try at home to both treat and prevent constipation. In this blog post, we'll cover 15 natural remedies that can help you get things moving again. Stick around until the end because my number one tip is something I've recommended to patients time and time again, and it always works, yet it's probably something you haven't considered before.

First up, prune juice or dried prunes. This is one of the more traditional remedies for constipation. While prune juice lacks the fiber of dried prunes, both are high in sorbitol, a water-soluble compound that passes through the gut undigested. Sorbitol draws water into the gut, bulking up your stool and stimulating a bowel movement.

Next, we have apricots, which are high in fiber. Dietary fiber increases the weight and size of your stool and helps to soften it. A bulky stool is easier to pass, decreasing your chances of constipation. You can eat apricots naturally or prepare them by destoning and chopping a punnet of apricots in half, adding a small amount of honey and two tablespoons of water, and then simmering them until they soften. These are delicious for breakfast and go fantastically with natural, unsweetened yogurt.

Water is another crucial element. Staying hydrated is essential for your overall health and helps break down any food sitting in your gut. Aim for 2 to 2.5 liters or 12 glasses of water a day. A mug of hot water can also help settle the stomach and encourage bowel movement processes.

Ginger is a popular natural food that can help with constipation by reducing pressure on the lower intestines. It can also decrease symptoms like cramping, bloating, and nausea. Fresh ginger in tea is a great option, but be cautious as it can cause heartburn in some people.

Apples and pears are also beneficial due to their high levels of fiber, fructose, and sorbitol. They contain high levels of water, which aids digestion and helps prevent constipation.

Lemon juice is another effective remedy. Try taking a glass of water mixed with the juice of half a lemon before bed and when you wake up. However, use a straw to drink this as the citric acid can damage the enamel on your teeth over time.

Fennel seeds act as a natural laxative and help your digestive system by increasing gastric enzymes. Roasted fennel added to water makes for a tasty evening drink.

Kiwis contain actinidin, which promotes bowel movement and increases water content in the small bowel and ascending colon. They are well-tolerated and effective in easing constipation.

Blackberries, raspberries, and grapes are high in fiber and water, making them great fruits to help ease constipation. They are best consumed raw, and make sure to wash them before eating.

Olive oil is another remedy some people swear by. Taking a tablespoon of extra virgin olive oil once a day can help with constipation, although scientific evidence is limited. Even if it offers slight relief, it's worth considering as the chances of negative side effects are very low.

Sauerkraut, fermented raw cabbage, contains probiotic bacteria that can help reduce constipation and improve overall gut health. It's inexpensive and available in most stores.

Pulses like lentils, beans, peas, and chickpeas are high in fiber and other nutrients like zinc, folate, potassium, and vitamin B6, which can encourage bowel movements.

Natural yogurts and kefir contain probiotics that help soften stools and improve gut health. Opt for natural, unsweetened versions to avoid high levels of unnatural sugars.

Whole wheat bread and bran add weight to stools, speeding up their passage through the intestines. Choose whole wheat bread and cereals that contain nuts and seeds for added fiber.

Finally, positioning can make a huge difference. If you find yourself unable to go despite feeling the urge, adjusting your toilet position can help. Keep your knees higher than your hips and maintain a straight back. A toilet stool like a Squatty Potty can be handy. When the time comes to poo, try tensing your stomach to help empty your bowels rather than straining, which can cause hemorrhoids or piles.

If you're experiencing persistent constipation, diarrhea, changes in bowel habits, blood in your stool, unintentional weight loss, severe or ongoing tummy pain, or a lump or mass around your bottom, it's essential to see your doctor. These symptoms could indicate a more serious underlying condition that requires medical attention.

Don't try all these remedies at once, as it could make your stool too loose. Instead, try one or two at a time to see what works best for you. Remember, this blog post is intended as a general educational resource and should not replace individual medical advice from your healthcare provider.

If you found this post helpful and want to learn more about improving your gut health or have any questions, leave a comment below. For those interested in scaling their medical brand on YouTube or sponsoring our videos, feel free to book a consultation. Thanks for reading, and until next time, take care!