12 Home Remedies for Constipation Relief

When your time in the bathroom is, well, unproductive, try some of these home remedies for a little (or a lot of) relief!

Undigested food that just doesn’t want to leave your intestines can make you uncomfortable, to say the least. Your lower abdomen becomes bloated and achy (if not downright painful), making wearing your favorite pants either uncomfortable or, sometimes, completely impossible. Mentally it can make you feel lethargic and blah, missing out on all of the great things that life has to offer.

Luckily, there are things you can do if your bowels have decided to go on strike and stop production. Here are 12 at home remedies that are sure to get them back to work:

#1 Exercise

Although it may be the last thing you feel like doing when your lower abdomen is distended and full of partially processed food, exercise actually gets your intestines moving again which makes it a great remedy for constipation. Of course, you’re probably not going to be running a marathon, but as long as you do some form or cardio, you’ll want to be close to a bathroom because your heart isn’t going to be the only thing going faster.

#2 Drink lots of water

woman drinking big bottle of water

Sometimes it is hard to have a bowel movement because your intestines don’t have enough fluid to move things along properly. Therefore, as long as you stay hydrated by drinking a lot of water (ideally 6-9 glasses a day minimum), you’ll have an easier time in the bathroom.

#3 Have a cup of coffee

Water isn’t the only beverage that is beneficial to sluggish bowels. Coffee does the trick too. The caffeine can give your intestines the get up and go they need so that you can, well, get up and go! This remedy is best when followed in the morning so that you don’t find yourself up all night due to the energy it creates.

#4 Increase your fiber


Fiber is not digestible by your body, which is essentially which makes up the bulk of your bowel movements. Therefore, if you increase your fiber intake by eating a lot of fruits, veggies and grains, your body has more sustenance to push through it, helping with more productive bowel movements. Barley is good too, as are prunes and beans.

Just a quick note of caution: Don’t increase the fiber you eat too quickly or you can actually stop up your system even more. Go slowly and eat more bit by bit so you don’t end up with more stomach aches and abdominal discomfort.

#5 Consume olive oil daily

Not only does olive oil keep food from sticking to your pots and pans, it also keeps your food from sticking to your intestine walls, making it easier to remove naturally. Aim to consume 2-3 tablespoons daily for the best effects. Use it to cook your meals or add a little to your protein drink. Either way, it is sure to help.

#6 Decrease the amount of processed foods you eat

The more processed foods you consume, the greater the chance that you will suffer from constipation. The reason is that foods that are processed are generally stripped of their fiber, which you already know assists with regularity in the bathroom.

So, you’re better off choosing foods in their natural states and limiting the number of chips, cookies, and other refined snacks and meal foods you eat on a daily basis.

#7 Put a step stool in the bathroom


If you’re having a hard time going to the bathroom, try putting a 6-inch step stool in front of you and placing your feet on it. This puts you in a natural squatting position and may easily convince your body that it is okay to go.

#8 Take backstrap molasses at bedtime

Backstrap molasses is commonly found in foods such as gingerbread and baked beans. It is what provides them the thick and hearty sweetness they are known for. Just two tablespoons of this ingredient at bedtime acts as a laxative and may have your bowels ready to go by the time you wake up. You may want to dilute it with water or some other liquid for better taste.

#9 Try honey

Try honey

If you don’t have backstrap molasses or want a laxative type of substance that isn’t so offending to your taste buds, honey will do the trick. Have one tablespoon three times a day and it should help keep you regular. Add it to a cup of green tea for some additional health benefits.

#10 Set a schedule

Although it may be a little difficult at first, try to get your body used to going to the bathroom at the same time every day. That way, you may get results simply because your body knows that “it is time.”

#11 Ask your doctor about your medications

Some medications have constipation as a negative side effect. These include certain pain killers, diuretics, blood pressure medication, depression prescriptions and more. So, if you are on any of these, you may want to talk to your doctor and see if you can be switched to something a little more digestive system friendly.

#12 Take a stool softener

There are a few stool softeners on the market that can help make your bathroom time easier (and not as painful). These aren’t to be confused with laxatives (which you should use only sparingly, if at all) as they don’t make you go, they just make it easier to go. You can find them in most any grocery, pharmacy, or retail store.

Try one or more of these at home remedies and get your bowels moving. You’ll not only feel better, but your pants will be easier to button too and that is always an added bonus!

About the author

Christina DeBusk

Changing careers mid-life from law enforcement to writing, Christina spends her days helping others enrich their businesses and personal lives one word at a time.

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