A Natural, Evidence-Based Way to Relieve Constipation
If you’re looking for a “natural remedy” for constipation, one of the simplest approaches is to increase fiber gradually and drink enough fluid.
🥝 Try these first
1. Increase fiber slowly
Fruits, vegetables, beans, whole grains, and foods such as prunes or kiwi can help promote regular bowel movements. Increasing fiber too quickly can cause gas and bloating.
2. Drink enough fluids
Adequate fluid helps fiber work effectively. If you’ve been told to restrict fluids because of a heart or kidney condition, follow that medical advice instead.
3. Move regularly
Walking and other physical activity can help stimulate normal bowel function.
4. Establish a bathroom routine
Try sitting on the toilet at a regular time, particularly after a meal. Don’t repeatedly ignore the urge to go.
💊 What about a “one-spoon” remedy?
Claims that one spoonful of oil, baking soda, or another kitchen ingredient will instantly “flush out” the colon aren’t well supported. Some can actually cause diarrhea, irritation, or other problems.
If lifestyle measures aren’t enough, an evidence-based over-the-counter laxative such as polyethylene glycol (PEG) may be appropriate for some adults. A pharmacist or doctor can help you choose the safest option.
🚨 Don’t just treat constipation at home if you have:
- Blood in your stool
- Severe or persistent abdominal pain
- Repeated vomiting
- Significant abdominal swelling
- Unexplained weight loss
- A sudden, persistent change in bowel habits
- Inability to pass stool and gas
