Constipation is a common digestive issue that affects people of all ages. It is usually caused by a lack of fiber in the diet, dehydration, and a sedentary lifestyle.

Thankfully there are several natural remedies that can help relieve constipation and get your digestion back on track. Here are 30 effective natural remedies for constipation:.

1. Drink More Water

Dehydration is a common cause of constipation, so it’s essential to drink plenty of fluids throughout the day. Aim to drink at least 8-10 glasses of water a day.

Staying hydrated can help soften stools and make bowel movements more regular and comfortable.

2. Eat More Fiber

Eating a high fiber diet can help prevent and relieve constipation. Fiber helps to bulk up stools and promote regular bowel movements. Good sources of fiber include fruits, vegetables, legumes, whole grains, and nuts.

3. Try Probiotics

Probiotics are live bacteria that can help improve digestion and regulate bowel movements. They can be found in fermented foods like yogurt, kefir, and kimchi, or in supplement form.

Research has shown that probiotics can help relieve symptoms of constipation.

4. Exercise Regularly

Regular exercise can stimulate bowel movements and improve overall digestion. It can also help reduce stress, which is a common cause of constipation. Aim to do at least 30 minutes of moderate-intensity exercise most days of the week.

5. Drink Prune Juice

Prune juice is a natural laxative that can help relieve constipation. It contains sorbitol, a natural sugar that can soften stools and promote bowel movements. Drink a small glass of prune juice in the morning or before bed to aid digestion.

6. Take Magnesium Supplements

Magnesium is essential for proper muscle function, including the muscles in your digestive tract. Taking magnesium supplements can help soften stools and promote bowel movements. Talk to your doctor before taking any supplements.

7. Drink Coffee

Coffee contains caffeine, which can stimulate bowel movements and improve digestion. Drinking a cup of coffee in the morning can help relieve constipation for some people. However, too much coffee can have the opposite effect, so drink it in moderation.

8. Eat Aloe Vera

Aloe vera is a natural laxative that can help relieve constipation. It contains anthraquinone compounds that can stimulate bowel movements. You can eat aloe vera gel or drink aloe vera juice, but be sure to follow the dosage instructions carefully.

9. Try Castor Oil

Castor oil is a powerful laxative that can help relieve constipation. It works by stimulating the bowel muscles to contract and move stool through the intestines. However, it should only be used as a last resort, as it can cause cramps and nausea.

10. Eat Flaxseeds

Flaxseeds are a good source of fiber and omega-3 fatty acids, which can help promote digestion and relieve constipation. They can be added to smoothies, oatmeal, or baked goods for added nutrition.

11. Massage Your Abdomen

Massaging your abdomen can help stimulate bowel movements and relieve constipation. Use gentle circular motions with your fingertips to massage your stomach in a clockwise direction. This can help promote digestion and relieve gas and bloating as well.

12. Try Epsom Salt

Epsom salt is a natural laxative that can help relieve constipation. It contains magnesium sulfate, which can soften stools and promote bowel movements. Mix 1-2 teaspoons of Epsom salt into a glass of water and drink once a day.

13. Drink Herbal Tea

Herbal teas like peppermint, ginger, and chamomile can help promote digestion and relieve constipation. They work by relaxing the muscles in your digestive tract, making it easier to have a bowel movement.

Drink a cup of herbal tea after meals for best results.

14. Eat Fermented Foods

Fermented foods like sauerkraut, kimchi, and kefir can help promote digestive health and relieve constipation. They contain beneficial probiotics that can help regulate bowel movements and improve overall gut health.

15. Take Triphala Supplements

Triphala is an Ayurvedic herbal supplement that can help relieve constipation. It is made up of three fruits – amla, haritaki, and bibhitaki – that work together to promote digestion and relieve constipation.

Consult with an Ayurvedic practitioner before taking triphala supplements.

16. Eat Papaya

Papaya is a tropical fruit that is rich in enzymes that can help promote digestion and relieve constipation. It contains papain, a digestive enzyme that can help break down protein and relieve bloating and gas.

Eat ripe papaya or drink papaya juice for best results.

17. Use Herbal Supplements

Herbal supplements like senna, cascara sagrada, and rhubarb root can help relieve constipation. They work by stimulating bowel movements and promoting digestion.

However, these supplements should only be used under the guidance of a healthcare professional.

18. Eat Chia Seeds

Chia seeds are a good source of fiber, omega-3 fatty acids, and antioxidants, making them an excellent food for digestion. They can help bulk up stools and promote bowel movements. Mix chia seeds into smoothies, oatmeal, or yogurt for added nutrition.

19. Try Triphala Powder

Triphala powder is an Ayurvedic remedy that can help relieve constipation. It is a blend of three fruits – amla, haritaki, and bibhitaki – that work together to promote digestion and relieve constipation.

Mix 1-2 teaspoons of triphala powder into a glass of warm water and drink once a day.

20. Eat Kiwi

Kiwi is a fruit that is rich in fiber, vitamin C, and antioxidants, which can help promote digestion and relieve constipation. Eating a couple of kiwis a day can help soften stools and promote bowel movements.

21. Drink Lemon Water

Lemon water is a natural remedy that can help relieve constipation. Lemon contains citric acid, which can help stimulate digestive enzymes and promote bowel movements. Mix the juice of ½ a lemon into a glass of warm water and drink in the morning.

22. Eat Apples

Apples are a good source of fiber, vitamins, and antioxidants that can help improve digestion and relieve constipation. Eating an apple a day can help keep the doctor away, as well as aid in digestion.

23. Take Probiotic Supplements

Supplementing with probiotics can help relieve constipation and improve overall gut health. Probiotic supplements can be found at health food stores or online. Choose a high-quality supplement with a variety of strains for best results.

24. Eat Pumpkin

Pumpkin is a food that is rich in fiber, antioxidants, and vitamins, making it an excellent food for digestion. It can help bulk up stools and promote regular bowel movements. Eat cooked pumpkin or add it to smoothies for added nutrition.

25. Try Yoga

Yoga is a form of exercise that can improve digestion and relieve constipation. Certain yoga poses can help stimulate bowel movements and reduce stress, which is a common cause of constipation.

Try yoga poses like the seated twist, the bow pose, or the bridge pose to aid digestion.

26. Eat Beans

Beans are a good source of fiber and protein that can help promote digestion and relieve constipation. They can be added to soups, stews, salads, and dips for added nutrition. Be sure to soak beans overnight before cooking to make them easier to digest.

27. Take Digestive Enzymes

Taking digestive enzymes can help improve overall digestion and relieve constipation. Digestive enzymes can help break down food and aid in nutrient absorption, making it easier to have regular bowel movements.

Talk to your doctor before taking any digestive enzymes.

28. Eat Berries

Berries are a good source of fiber, antioxidants, and vitamins that can help promote digestion and relieve constipation. They can be eaten fresh or frozen and added to smoothies, salads, or yogurt for added nutrition.

29. Use Psyllium Husk

Psyllium husk is a natural plant fiber that can help relieve constipation. It works by bulking up stools and promoting regular bowel movements. Mix psyllium husk into a glass of water or juice and drink it before bed for best results.

30. Try Bee Pollen

Bee pollen is a natural remedy that can help relieve constipation. It is a rich source of vitamins, minerals, and enzymes that can promote digestion and aid in nutrient absorption.

Add bee pollen to smoothies or sprinkle it on top of yogurt or oatmeal for added nutrition.