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Amazing Home Remedies to Cure and Prevent Constipation

Updated on April 4, 2018
Olivia Philips profile image

Olivia is a nutritionist and diet, fitness, and weight-loss consultant based in Texas. She holds a Bachelor's degree in Food and Nutrition.

Remember that time when your poop routine went for a toss and the next time you had to poop, it was hard, stinky and supremely painful to pass? Well, that’s constipation! While most people don’t like to talk about it, it’s a very common condition that affects people of all ages, afflicting millions of people in the United States. It refers to the feeling of not being able to empty the bowel completely or not being able to pass stools.

There are multiple factors that can cause constipation –

  • Unhealthy food habits, lack of fiber in a diet

  • Irregular, change in eating habits or lifestyle or routine

  • Lack of fluid consumption

  • Anxiety or depression

  • Resisting the urge to poop

  • Irritable bowel syndrome

  • Underactive thyroid, cancer, pregnancy

Some of symptoms of constipation are –

  • Hard and small stools

  • Rectal bleeding

  • Belly bloating

  • Abdominal pain, swelling, and discomfort

  • Anal tears


There are multiple home remedies that one can follow to avoid constipation and to get instant relief –

Change in the diet to cure constipation:

Have you been consuming a lot of fried food? Attending a lot of parties where the food is tasty but not as healthy? Most the fried foods are high in fat and almost negligible in fiber. Also, the sodium in these foods utilizes water content in the system which should have been ideally used to flush the stool to colon and pass it easily.

You could add below mentioned high fiber food items in your daily meal like –

  1. Vegetables - All kinds of vegetables are beneficial and provides required nutrients

  2. Fruits - All kinds of fruits contain fiber and essential minerals, vitamins, needed for a bowel movement

  3. Oatmeal - Contains soluble and insoluble fiber which helps in moving the bowel smoother and faster

  4. Flaxseed - It contains about 4g of fiber for every two spoons of flaxseeds

  5. Beans - high on protein, magnesium, and vitamin along with fiber

  6. Broccoli - Half cup of cooked broccoli contains 5.5g of fiber

  7. Dried foods - Each cup of raisin contributes to 7g of fiber compared to 1g per cup of grapes

  8. Yogurt - probiotics in yogurt helps in increasing bowel movement

  9. Molasses - Blackstrap molasses has significant vitamins and minerals, especially magnesium which helps in constipation relief. A spoon of molasses before bed will be of great help to clear your constipation by morning.

  10. Prune, apple, pears, berries – these fruits are loaded with essential nutrients

  11. Ginger juice - is a warming herb which generates heat in system leading to an easy bowel movement

  12. Brown Rice - Another food item loaded with fiber and helps in constipation relief

  13. Aloe vera - Consuming diluted aloe vera in the morning and after dinner will encourage bowel movement. It is one of the amazing herbal remedies to cure constipation

  14. Baking soda - Baking soda brings the equilibrium between acid and alkaline in the body. A mix of 1 tablespoon of baking soda and ¼ cup of warm water will clean your gut and help to prevent constipation

  15. Increase the intake of fluids- Have you been consuming enough fluids? And we don’t mean carbonated drinks or artificial beverages. By fluid, we refer to water, herbal tea, natural fruit-based juices (without sugar). It is important to consume one to three liter of water every day and including a couple of cups of herbal tea (especially mint and ginger) in the daily routine.

    Mint and ginger has antispasmodic effect that helps to relax the digestive system. It also stimulates heat in the system which leads to bowel movement. Also, another very important thing to add is a warm lemon and honey water – best when consumed first thing in the morning. Lemon helps in removing toxins from your body and acts as a stimulant for the digestive system.

  16. Exercise daily - There may not be any scientific study that confirms this remedy. However, a lot of people suffering from constipation who tried this remedy has seen a positive impact.

    Exercise helps in improving your metabolism which in turn helps in improving digestion process, leading to an easy bowel movement. Even 15-minute walk every day or 20 mins of yoga will help in digesting your food well

  17. Grease it right - There are some natural laxatives which will help in bowel movement and make you go easily. Castor oil is one such home remedy which has been passed down from generations. Olive oils another such oil which has positive benefits for digestion

  18. Go when you feel like going- whenever you feel like pooping, please do. If you keep curbing or avoiding it, it will turn hard and lumpy and will be very difficult to pass later.

  19. Set a routine - It is important that you set a routine – eat your meals at a definite time every day and try to set a routine to poop timing as well. If you try to set it in your schedule at a specific time every day, your body will slowly adapt to it and function accordingly. Try to poop every or at least at every alternate day, this will ensure that your stools don’t become hard and pass easily.

  20. Avoid alcohol - Alcohol contains toxins which restrict bowel movements and leads to constipation

    There are also some foods that should be avoided during constipation because the nutrients or the lack thereof, in them makes the condition worse –

    • Dairy products – High-fat and low fiber content of many of dairy products leads to constipation

    • Red Meat – It might not be the actual cause but does take a place of high fiber food in the meal. Hence, it’s best to compliment meat with other high fiber food options

    • Chips – High fat leads to delayed digestion of food

    • Banana – It can either be the cause of constipation or the source of constipation relief. Depending upon the ripeness of the fruit, it’s pros and cons can be identified. Ripe bananas are a good source of high soluble fiber

    • Cookies – Any food item with refined carbohydrate content are low in fiber, low in fluids and high in fats which causes constipation

    • Frozen dinners – Frozen dinner boxes are almost always low in fiber and high in fats, leading constipation

    Hence, a combination of healthy eating habits, consuming enough fluids and good physical activity will help you to prevent constipation.

Importance of Fiber in Your Diet

© 2018 Olivia Philips


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