Constipation: 3 Natural Remedies That Can Help Make Stools Easier to Pass, According to Dietitians
Constipation is common, and it can be uncomfortable, frustrating, and sometimes painful. Fortunately, mild constipation can often improve with simple changes involving fiber, fluids, movement, and regular bathroom habits.
However, “natural” doesn’t automatically mean safe for everyone. If constipation is severe, persistent, or accompanied by warning signs, it is important to find the underlying cause rather than relying on home remedies.
Here are three practical approaches that can help promote easier bowel movements.
1. Increase Fiber Gradually
One of the most effective dietary strategies for constipation is increasing dietary fiber.
Fiber adds bulk to stool and, depending on the type, can help retain water and make stools easier to pass.
Good sources include:
- Oats
- Whole-grain breads and cereals
- Lentils and beans
- Apples and pears
- Berries
- Vegetables
- Nuts and seeds
- Prunes and other dried fruits
Try prunes or prune juice
Prunes are particularly useful because they contain fiber and sorbitol, a naturally occurring sugar alcohol that can draw water into the intestine and help promote bowel movements.
Rather than consuming a large quantity immediately, start with a modest serving and see how your body responds.
Too much can cause bloating, abdominal discomfort, or diarrhea.
Increase fiber slowly
If your current diet contains little fiber, suddenly eating large amounts can actually make you feel worse.
Increase your intake gradually over several days and drink enough fluid.
2. Drink Enough Fluids
Dehydration can contribute to hard, difficult-to-pass stools.
Adequate fluid intake helps keep stool softer, particularly when you’re increasing fiber.
Water is the simplest choice, but other fluids can contribute to your daily intake as well.
There’s no universal requirement that everyone drink exactly a particular number of glasses every day. Your needs depend on factors such as body size, climate, activity level, diet, and medical conditions.
A simple approach
Drink regularly throughout the day rather than waiting until you’re extremely thirsty.
If your urine is consistently very dark and you’re also experiencing thirst or dry mouth, you may not be drinking enough.
However, people with certain heart, kidney, or liver conditions may have specific fluid restrictions. If you’ve been told to limit fluids, follow your healthcare professional’s advice rather than deliberately increasing your intake.
3. Get Your Body Moving
Physical activity can help stimulate intestinal movement.
You don’t necessarily need an intense workout.
For many people, something as simple as a 10–30 minute walk can be helpful.
Other options include:
- Gentle cycling
- Swimming
- Stretching
- Light aerobic activity
- Regular daily walking
If you’re currently inactive, start gradually.
Regular movement is generally more useful than doing one exhausting workout after several days of inactivity.
A Fourth Habit That Can Make a Big Difference: Don’t Ignore the Urge
Although the three approaches above focus on diet and lifestyle, your bathroom routine also matters.
When you feel the urge to have a bowel movement, try not to repeatedly postpone it.
A useful routine is to sit on the toilet at roughly the same time each day, particularly after breakfast or another meal, when the body’s natural gastrocolic reflex can stimulate the colon.
Give yourself enough time rather than rushing.
Use Better Toilet Positioning
A small footstool can sometimes make bowel movements easier.
Place your feet on the stool so your knees are slightly higher than your hips, then lean forward comfortably.
This position can help straighten the anorectal angle and reduce the amount of straining required for some people.
Don’t force that the bowel the bowel movement.
What Counts as Constipation?
Constipation isn’t simply “not going every day.”
Normal bowel frequency varies considerably between individuals.
Constipation may involve:
- Fewer bowel movements than usual
- Hard or lumpy stools
- Straining
- A sensation that the bowel hasn’t emptied completely
- A feeling that stool is difficult to pass
If your normal pattern suddenly changes and remains abnormal, that’s more important than comparing yourself with someone else’s bowel habits.
What Not to Do
When constipation is frustrating, it’s tempting to try increasingly aggressive remedies.
Be cautious with:
- Large amounts of laxative teas
- Unregulated herbal “detox” products
- Excessive amounts of magnesium
- Very large doses of fiber without enough fluid
- Repeated enemas without medical advice
- Extreme fasting or cleansing programs
“Natural” products can still have powerful effects and can interact with medications or be inappropriate for certain medical conditions.
When Constipation Needs Medical Attention
Occasional constipation is usually not dangerous, but some symptoms shouldn’t be treated at home indefinitely.
Contact a healthcare professional if constipation is persistent, repeatedly returns, or represents a significant change from your usual bowel habits.
Seek prompt medical attention if constipation occurs with:
- Blood in the stool
- Unexplained weight loss
- Persistent vomiting
- Severe or worsening abdominal pain
- Significant abdominal swelling
- Fever
- Inability to pass gas
- Severe weakness or dehydration
These symptoms can indicate a problem that requires more than dietary treatment.
The Bottom Line
For ordinary, mild constipation, three sensible natural approaches are:
- Increase fiber gradually, especially from foods such as oats, beans, vegetables, fruit, and prunes.
- Drink adequate fluids, unless you’ve been medically advised to restrict them.
- Move regularly, with something as simple as a daily walk.
Combine these with a regular bathroom routine and avoid repeatedly ignoring the urge to go.
Most importantly, don’t assume persistent constipation is something you simply have to live with. If it is new, severe, recurrent, or accompanied by blood, unexplained weight loss, vomiting, severe pain, or inability to pass gas, get medical advice rather than relying on a home remedy.
