7 Natural Ways to Relieve Constipation

Nobody wants to talk about constipation. But when you’re dealing with it regularly, it can affect your energy, comfort, mood, and even how your clothes fit.

It’s also far more common than people realize. Research suggests that chronic constipation affects anywhere from 9 to 20 percent of adults in the United States, depending on how it’s measured. ⁽¹⁾ Women tend to experience it more often than men, in part because food moves more slowly through the female digestive tract, and because hormonal changes over time can influence how the gut functions. ⁽²⁾

The encouraging thing is that constipation often responds well to consistent lifestyle changes. Not dramatic ones. Just a clearer understanding of what your body needs and a few shifts in the right direction.

What Constipation Actually Means 

The National Institutes of Health defines constipation as fewer than three bowel movements per week, with stools that are hard, dry, or difficult to pass. ⁽³⁾

That said, what feels “normal” varies from person to person. Some people feel best going every day. Others do fine a few times a week. The more useful question is whether you feel comfortable, not just how often you go, but whether it’s easy and complete when you do.

Straining, hard stools, bloating, or that lingering sense of not finishing the job are the real signals that something is off.

What’s Usually Behind It

Most cases of constipation come down to a handful of factors that are genuinely fixable:

• Low fiber intake: the most common dietary driver
• Not drinking enough water: dehydration makes stool harder and slower to move
• A sedentary routine: physical movement directly supports how quickly food travels through the colon
• Ignoring the urge to go: repeatedly delaying can blunt your body’s natural signals over time
• Certain medications: including some antacids, iron supplements, and pain relievers
• Chronic stress: the gut and nervous system are more connected than most people expect

Often it isn’t one thing alone. It’s a few habits layered together that tip someone from occasional discomfort into something more persistent.

7 Natural Ways to Relieve Constipation 

1. Eat More Fiber, Both Kinds 

Fiber is the most well-established dietary tool for supporting regular bowel movements. Most adults need between 25 and 38 grams per day, but average intake in the United States falls well short of that. ⁽⁴⁾

There are two types, and both play a role:

• Soluble fiber dissolves in water and forms a soft gel that keeps stool moving smoothly. Good sources include oats, beans, lentils, apples, and flaxseeds.
• Insoluble fiber adds bulk and helps food pass through the colon more quickly. Look for whole grains, nuts, seeds, broccoli, kale, and raspberries.

A mix of both tends to work better than relying on just one. Small additions across the day add up faster than you might think.

2. Drink More Water 

When you’re not well hydrated, your colon pulls water from your stool, which is exactly what makes it dry, hard, and difficult to pass. Many adults benefit from aiming for roughly eight cups of fluids daily, though individual needs vary based on activity level, body size, and climate.

Sugary drinks are worth limiting. They don’t contribute meaningfully to hydration, and for some people they make digestive discomfort worse.

3. Move Your Body Every Day 

Exercise has a direct effect on how quickly food moves through your digestive system. Research has found that physical activity increases gut motility, and the effect can be nearly immediate. ⁽⁵⁾

You don’t need intense workouts. A 20 to 30 minute walk most days is often enough to make a measurable difference. For people who sit for long stretches, even short movement breaks throughout the day can help.

4. Support Your Gut Bacteria 

Your gut is home to trillions of bacteria that influence digestion, immunity, and how efficiently waste moves through your system. Research has found associations between changes in gut microbial balance and chronic constipation. ⁽⁶⁾

Fermented foods (yogurt, kefir, sauerkraut, kimchi) introduce beneficial bacteria naturally. Prebiotic foods like garlic, onions, and bananas help feed the good bacteria already living there.

If you’re not getting enough from food consistently, a quality digestive support option may be worth exploring as an additional step.

5. Answer the Urge When It Comes 

This is a simple one that often gets overlooked. When your body signals it’s time to go, responding promptly helps reinforce your digestive rhythm. Repeatedly delaying that signal can gradually make your bowel less responsive.

Most people’s bodies follow a natural pattern, often after meals or in the morning. Working with that rhythm rather than against it makes a real practical difference.

6. Review Medications That May Be Contributing 

If you regularly use antacids for heartburn or indigestion, it’s worth checking the label. Formulas that contain aluminum or calcium can slow bowel movements for some people.

This isn’t a reason to stop managing your heartburn. But if you’ve noticed a pattern (especially if constipation started around the same time you began taking antacids regularly), it’s a reasonable thing to bring up with your doctor.

7. Manage Stress Consistently 

The gut and brain communicate constantly. Chronic stress activates the nervous system in ways that can genuinely slow digestion and disrupt normal bowel function, a relationship that researchers continue to study through what’s known as the gut-brain axis. ⁽⁷⁾

Simple, consistent habits tend to work better than occasional big efforts. Short breaks during the day, light movement, enough sleep, and even a few minutes of calm breathing can all add up to a more settled digestive system over time.

When to Check In With a Doctor 

Most cases of constipation respond well to lifestyle changes. But it’s worth talking to a healthcare provider if you notice:

• Constipation that comes on suddenly without an obvious cause
• Blood in your stool
• Unexplained weight loss
• Constipation that alternates with diarrhea
• Symptoms that persist for more than a few weeks despite consistent changes

These aren’t reasons to panic, but they are worth taking seriously, especially if they’re new for you.

Start With What You Can Control 

Constipation is rarely the result of one missing thing. It usually reflects a combination of hydration, fiber, movement, stress, and routine, factors that either work together or quietly work against you.

Many people notice improvement within a few weeks of making consistent lifestyle changes, although results vary from person to person. Starting with one or two shifts rather than overhauling everything at once tends to be more sustainable anyway.

Some people find that lifestyle changes alone are enough, while others prefer additional digestive support as they work on building better hydration, fiber, and daily movement habits. If you’re looking for additional support alongside these lifestyle changes, there are options designed specifically to support digestive regularity. It may be worth exploring what’s available to find something that fits your routine.

Sources

1. Suares NC, Ford AC. “Prevalence of, and risk factors for, chronic idiopathic constipation in the community: systematic review and meta-analysis.” American Journal of Gastroenterology, 2011. https://pubmed.ncbi.nlm.nih.gov/21606976/
2. National Institute of Diabetes and Digestive and Kidney Diseases. “Constipation: Symptoms and Causes.” NIH, 2023. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes
3. National Institute of Diabetes and Digestive and Kidney Diseases. “Constipation: Definition and Facts.” NIH, 2023. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-facts
4. van der Schoot A, et al. “The effect of fiber supplementation on chronic constipation in adults: an updated systematic review and meta-analysis of randomized controlled trials.” American Journal of Clinical Nutrition, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9535527/
5. Katagiri K, et al. “Immediate effect of physical activity on gut motility in healthy adults.” Scientific Reports, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12480448/
6. Dimidi E, et al. “Effectiveness of Probiotics in Patients With Constipation: A Systematic Review and Meta-Analysis.” PMC, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC10854359/
7. Mayer EA, Tillisch K, Gupta A. “Gut/brain axis and the microbiota.” Journal of Clinical Investigation, 2015. https://pmc.ncbi.nlm.nih.gov/articles/PMC4396615/