10 Natural Remedies for Constipation
You might have a really crappy day if you feel like you need to take a crap...but can't. Or maybe your stool looked suspicious. You might feel bloated, frustrated, or worried that it's a symptom of worse issues. Some of the most notable medical conditions that can cause constipation: Irritable Bowel Syndrome (IBS), Crohn's Disease, and Diverticulitis. You should probably visit your doctor depending on the severity, duration, and frequency of your inability to poop. However, after COVID-19, more people are more hesitant to visit their doctor. Many have consequentially become more open-minded toward natural remedies. Learning how to treat constipation naturally is an easy, safe introduction to herbal remedies as a substitute for pharmaceutical drugs. Below are 10 cheap, natural remedies for constipation relief.
I'm not a registered dietitian (RD). I'm a certified personal trainer hoping to help those with related health concerns but without adequate access to satisfactory healthcare. If possible, talk with your doctor about the best options for your health condition(s), and to ensure it's not a symptom of a bigger problem.
Many of these methods can cause cramping or urgent diarrhea in people with gut issues, particularly IBS. Drink at least 8 ounces of water with the fiber to prevent it from hardening, making the constipation worse.
Don't Just Hydrate, Drink Water
Start with the basics. Drinking more classic H2O could be more than enough to provide natural constipation relief. Fluids moisturize internal systems so they run smoothly, including those responsible for pooping. It's free, readily available, and without sugars and other crap. Fun fact: Your body prefers lukewarm water over cold water. Your body spends energy warming consumed cold water before using it.
I know. Some cities have disgusting, unclean water. Water bottles with filters are the most feasible for most, even when you factor in the cost and time to replace filters. But there are water sanitization options with varying levels of effectiveness:
| Water Purification Methods | Cost | Best For | Effectiveness |
|---|---|---|---|
| Boil the water | Cheapest | Those with time and patience | Moderate |
| Brita or PUR Filter Bottle | Cheapest | Renters on the go | Low |
| Brita or PUR Faucet Filter | Cheaper | Renters and home hermits | Low |
| Bottled Water | Moderate | Convenience | Low |
| Heavy metal and bacteria removal systems | High | Home Owners | High |
| Salt-based and other water softeners | High | Home Owners with hard water* | High |
* States in the southwest and Midwest are most likely to have hard water.
Are you taking a creatine supplement to improve athletic performance or focus? If so, you must drink more water or risk dehydration.
Boil Water and Brew Herbal Tea
Don't like the taste of water accessible to you, even after sanitation efforts? You could make tea, specifically Traditional Medicinals Smooth Move tea. Smooth Move tea is a laxative that usually works within 24 hours. Brewing tea provides another benefit to boiling the water. The tea masks the flavor. You can add other ingredients from this listicle to strengthen its laxative effects and flavor. A pack of 16 tea bags is ~$10.
Apple Cider Vinegar (ACV)
Apple cider vinegar is one of the least appetizing, natural constipation remedies on this listicle. But it can work. Bragg and Fairchild's Vinegar are the most popular apple cider vinegar brands. Fairchild's got more attention in 2023 after a viral story claiming Bragg's ACV started using harmful trans fats from Apeel's coating. This was reportedly the result of Katy Perry and Orlando Bloom acquiring majority stake in Bragg and Bill Gates' Bill & Melinda Gates Foundation investing in Apeel. This compounded with complaints that Bragg's ACV started to taste watered down. This was a rumor according to Bragg, Apeel, politifact.com, and reuters.com.
The myth busters instead claim:
- Perry and Bloom invested in Bragg in 2019 and Apeel in 2020, and are only brand ambassadors and investors.
- The Bill & Melinda Gates Foundation only gave 2 research grants in 2012 and 2015.
- Bill Gates never owned Apeel.
- Fairchild's capitalized on the rumor with website copy including "ONLY use 100% juice-quality, Washington State organic apples sourced from trusted suppliers who certify they do not apply Apeel or Organipeel."
- Fairchild's Vinegar manufactured Bragg’s ACV for years until private equity firms bought Bragg in 2019.
- Bragg's ACV seems inconsistent due to how the "mother" can settle or appear differently over time, and apple batches vary.
"Because apple cider vinegar is a natural product, its appearance varies depending on the variety of apples used during fermentation. Each apple you see in your local grocery store looks different (after all, the U.S. grows over 100 varieties of apples); however, the variation in color between apples DOES NOT affect the benefits within." - Bragg.com
All of that to say, I don't know how much of that rumor is true. Bragg's is easy to find in stores. I rarely see Fairchild's, so you may have to order theirs online. The only other product I can recommend is honey apple cider vinegar from Uncommon Bees. I don't remember how effective it was, though. I know nothing about the quality of store ACV brands.
Kombucha, Probiotic Tea
Kombucha, fermented tea, has many proven health benefits, particularly for gut health. It might send you to the bathroom just as fast as that Smooth Move tea. It costs a bit more at ~$3–$5. It tastes like strong soda.
The most popular kombucha brands include Health-Ade, Humm, Brew Dr., and GT's Living Foods (Synergy). They're available in most major grocery stores. I recommend all of them except GT's Synergy. I oftentimes tell people that any other kombucha brand you'll see in the store is better than Synergy. It's too high in sugar and disgusting. Everyone I've known to try Synergy kombucha hated it. These are mildest-tasting flavors of each brand in order of mildest to strongest (all in my opinion):
- Brew Dr. Island Mango
- Humm's Mango Passionfruit or Apple
- Health-Ade Pink Lady Apple
If you're a patient gardener or botanist, you could make your own kombucha.
High-Fiber Foods for Constipation Relief
Major US health organizations state that the average American consumes 15 grams of fiber daily. To benefit the most from fiber intake, it's recommended to consume close to twice as much. This may sound like news, but this guideline has been around at least since 1997. According to the American Heart Association's 1997 study, adults should aim for 25–30 grams of fiber daily from food sources, roughly double what the average American actually consumes. (source).
Many have a hard time accomplishing this due to diet choices, cost of food today, quality of food, and difficulty finding minimally processed food. The following are notable foods known to be high in fiber:
- Apples
- Berries
- Black beans
- Broccoli
- Green peas
- Chia seeds
- Lentils
I emphasize those foods because they're easy to add with other foods for healthier meals. You can add fruits to your herbal tea or kombucha for compound effects. You can add all of them to salads.
Fiber Supplement
Sometimes, it's easier to just take a dietary supplement at the same time every day. Supplements have much longer shelf life, are easy to handle, and cost much less. The body prefers real food versus processed foods and compressed pills. But if you're constipated, the goal is to get "un-constipated." This is the least natural option on the list, but it's an option worth noting if you're near a food desert.
For best results, it's generally recommended to take fiber supplements on an empty stomach, 1–2 hours before eating your next meal. This ensures consumed fiber can pull more water to soften stool and better stimulate bowel movement. First thing in the morning is an easy way to do this.
I prefer third-party tested supplements. Currently, the only USP-verified fiber supplement is Fiber Well Sugar Free Gummy Vitamin, not the "Fit" Sugar Free version. Depending on where you buy Fiber Well, the packaging may look different.
The manufacturer's recommended dosage is 5 grams (2 gummies). Reiterating AHA's 25–30g advisory again, start with the recommended dosage. If that doesn't work, add a gummy the next day.
This product does include an undetermined amount of sucralose, an artificial sweetener with known health risks. If this worries you, there's an alternative you might've never heard of or seen before.
Psyllium Husk Supplement
If you're interested in how to relieve constipation naturally with fiber supplements, but without sucralose, sugar and fewer calories, consider psyllium husk. Psyllium husk is a soluble dietary fiber from Plantago ovata plant seed coating. A 2023 study concludes that psyllium root is the only isolated fiber recommended for IBS treatment by the American College of Gastroenterology.
Most grocery stores don't stock psyllium husk supplements, so you'll likely need to visit an herb or supplement store, or order it online. I recommend NOW Foods Psyllium Husk because their products are high quality, though I've never seen them approved in Verified Choice, NSF, or USP directories. Same as with fiber supplements, start with the recommended amount, then gradually increase it over time if needed.
Sorbitol-Rich Foods
Want to know how to stop constipation naturally with more than fiber? Foods high in the sugar alcohol sorbitol (especially when dried):
- Prunes (dried plums)
- Pears
- Apricots
- Peaches
- Apples
Prunes are a notable example because they're high in fiber and sorbitol, providing a compound effect for greater effectiveness regardless of which you're more sensitive to.
Cardio
For gymgoers, this is probably the easiest of natural ways to relieve constipation. Constantly bouncing up and down loosens stool. During my military days, there were so many times after a 5–10 mile run where a group of us would literally run out of formation to the porta-potty, bathroom...or the wood-line. I know, TMI. The more impact the better:
- Walking for 30–60 minutes straight, even on a treadmill
- Running
- Stairs or StairMaster
The elliptical and bikes are better than nothing. You'll at least get the heart rate moving and an urge to hydrate and eat healthier.
Enema with Douche Kit
The douche kit is the nuclear option of natural solutions for constipation. This is how to get rid of constipation naturally, immediately, but with more effort. Basically, you slide a little nozzle up your butt to flush it out. The most popular options:
- Fleet Laxative Saline Enema for adult constipation
- Reusable douche kit
How to use the enema or douche kit:
- Get an enema bottle or douche kit, and lubricate the nozzle (and yourself).
- To ensure the water flows inward, get on all fours, your left side, or another position that forces your hips higher than your stomach.
- Slowly insert the nozzle and empty the enema or warm water within yourself.
- Wait a few minutes before trying to force a bowel movement.
Don't have a crappy day. Release it. Hm. Don't keep crap bottled up. Let it out! I like that one.
