3 Natural Remedies for Constipation (Dietitian-Approved)
Constipation can be uncomfortable, but these science-backed, dietitian-recommended remedies help promote smooth digestion and regular bowel movements—without harsh laxatives.
1. Fiber-Rich Foods 🌾
How it works: Fiber adds bulk to stool and softens it, making it easier to pass.
Best sources:
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Soluble fiber (absorbs water): Oats, apples, chia seeds, flaxseeds, beans.
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Insoluble fiber (speeds transit): Whole grains, leafy greens, nuts, celery.
Tip: Increase fiber gradually to avoid bloating, and drink extra water.
2. Hydration + Warm Liquids 💧☕
Why it helps: Dehydration hardens stool, while warm liquids stimulate gut movement.
Try this:
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Drink 1–2 cups warm water with lemon first thing in the morning.
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Sip peppermint or ginger tea (natural digestive stimulants).
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Aim for 8–10 glasses of water daily (more if eating high-fiber foods).
3. Movement & Abdominal Massage 🚶♀️🤲
Science says: Physical activity and massage encourage intestinal contractions.
What to do:
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Walk for 10–15 mins after meals.
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Try clockwise abdominal massage (follow the path of your colon):
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Start at the lower right abdomen (near the hip).
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Move up to the ribs, across to the left side, then down toward the pelvis.
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Repeat for 2–3 minutes daily.
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Bonus: Quick Relief Options
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Prunes or prune juice (contains sorbitol, a natural laxative).
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1–2 tbsp olive oil or coconut oil (lubricates the intestines).
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Probiotics (kefir, yogurt, sauerkraut) to balance gut bacteria.
When to See a Doctor 🩺
If constipation lasts more than 2 weeks or is accompanied by:
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Severe pain/bloating
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Blood in stool
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Unexplained weight loss
Note: Overuse of laxatives can worsen dependency—opt for natural fixes first!
Need a sample high-fiber meal plan? Ask below! 😊
