6 Home Remedies for Immediate Constipation Relief

Find Quick Relief With These Research-Backed Interventions

• Fiber|
• Magnesium|
• Physical Activity|
• Abdominal Massage|
• Hydration|
• Natural Laxatives|
• Prevention|
• Get Quick Relief Safely|

Even if constipation isn’t a chronic issue for you, it can be painful and frustrating every time it happens. While it’s important to determine which foods and circumstances might be the root cause, that doesn’t give you relief right away, which is likely what feels most urgent to you.

There are a number of natural things you can do for immediate constipation relief at home. This approach will reduce your chances of side effects or additional cramping that over-the-counter laxatives may cause.

This isn’t to say you should never take a stimulant laxative, suppository, or stool softener if you’re suffering, but the solutions we’ll go over here are your best natural options that you can begin immediately in order to deal with constipation as soon and as quickly as possible. After that, I’ll share a bit about longer-term prevention and digestive health maintenance.Let’s take a look at these home remedies in detail.

1. Fiber Supplements for Constipation

Fiber is best consumed through your diet on a daily basis, however, if you’re experiencing constipation, it’s worth trying a supplement temporarily. That’s because one role of fiber in your diet is to help move your digested food through your system. 

A 2022 meta-analysis found that 66% of those taking fiber had less constipation than 41% in the control groups. Those taking 10 grams of fiber (in the form of psyllium husks) per day over at least four weeks did best, although increased gas was also reported [1].**

In our clinic, I’ve found that gradually increasing supplemental fiber intake is the best way to minimize any potential side effects, rather than starting out at 10 grams right away. Our clients have had good results starting with two grams and then adding one to two grams at a time until they reach the dose that works best for them, up to 10 grams.

Fiber supplements like Metamucil, which contains psyllium husks as the main fiber, should only be used when necessary. Some people with irritable bowel syndrome (IBS) experience adverse reactions, so pay attention to your body and stop use immediately if you experience extreme cramping or other negative side effects [2]. Always ask your doctor before starting a new supplement.

**Interestingly, sometimes reducing fiber can improve constipation. Read more about that here.

2. Digestive Benefits of Magnesium Supplements

Magnesium, which can be taken as a capsule, powder, or liquid, is another natural option for quick constipation relief. Several different types of magnesium are available as supplements, but the most recognizable over-the-counter option is milk of magnesia (magnesium hydroxide). It’s also one of the gentler options [3].

There’s a lot of research to support multiple types of magnesium for constipation. The types that have been most studied include [3]:

• Magnesium oxide
• Magnesium citrate
• Magnesium hydroxide
• Magnesium gluconate
• Magnesium malate

Of these, magnesium citrate seems to have the strongest laxative effects [3]. Our clients who need quick relief use magnesium citrate starting at 300 mg and gradually increasing to 1000 mg if needed. 

Those who need something gentler may want to try magnesium malate. Our clients using magnesium malate start with 150 mg per day and increase to 300 mg as needed.

Don’t start a magnesium supplement without talking to a healthcare professional first if you’re taking prescription medications, as there may be contraindications.

It’s also important to make sure you’re getting magnesium in your diet. Foods like seeds, nuts, legumes, whole grains, and green leafy vegetables all contain magnesium [4, 5].

3. Physical Activity to Move Things Through

Physical activity, in general, is a great natural remedy for increasing motility in your digestive system. That’s likely because it improves circulation and stimulates abdominal muscles [6]. Yoga, Qigong, and walking are the most studied forms of activity as natural constipation remedies [6, 7].

Several studies have shown that practicing yoga three times a week or more is helpful for supporting the digestive system and improving constipation associated with IBS [6, 8, 9]. 

One study even found that yoga may be more effective than conventional treatment for IBS symptoms, likely because the gut-brain connection is strongly associated with flare-ups of IBS symptoms [8]. This may also explain why Qigong, a slow, meditative form of Chinese martial arts, is similarly effective [6].

Walking and other forms of light aerobic exercise have also been shown to reduce constipation [6]. Those with more steps seem to do better than those with fewer, even with no dietary changes [10, 11].

I recommend that my patients shoot for a minimum of 4000 steps per day, and increase weekly with a goal of 10,000 steps per day. The more you walk, the better [11].

4. Abdominal Massage

The great thing about abdominal massage is that it’s free and you can do it yourself. Even better, there’s some research supporting its efficacy, especially if done consistently for chronic constipation.

Two systematic reviews of the research found that self-administered abdominal massage helped promote more bowel movements, reduced excess stomach fluid and abdominal pain, as well as potentially working to stimulate peristalsis (the movement of food through your system) [12, 13].

Here’s what we recommend for our clients:Gently stroke the abdomen with light pressure in a circular motion using the hands. The massage may last for about 7 to 8 minutes each session, done 5 days a week. The technique includes both long and short strokes along with circular movements following the direction of the colon (start at lower right abdomen, go up to upper right abdomen, then left to upper left abdomen, and down to lower left abdomen), and applying pressure below the pubic bone to stimulate skin receptors. You may not notice a difference until you’ve been doing abdominal massage regularly for a few weeks [12].

The studies we found showed no negative side effects from this intervention, but it may be slightly slower in its efficacy than some of the interventions I’ve already listed above. It’s a great idea to do this consistently to get the best results.

5. Maintain Adequate Hydration

Most of us learned as kids that our bodies are 70% water. While that’s a bit higher than reality, it’s close—men average at about 66% water while women average about 55% [14]. These numbers represent the ideal environment for all the systems of our bodies to function properly. Digestively, that means drinking water (and enough of it, ideally well-filtered) to promote regular bowel movements.

According to the National Academy of Medicine, your water intake should range from 3.7 liters for men and 2.7 liters for women, and more if you exercise a lot or live in a hot climate where you sweat regularly [15]. This includes all fluids, including water from food. 

Furthermore, many Americans start their days by drinking coffee. Coffee both stimulates bowel movements and dehydrates. So if you’re using coffee to help move things along in the morning, be sure to chase it with a full glass of water. Not only will it help prevent dehydration, but it might also make passing stool a bit easier.

Dehydration is not only dangerous generally, it’s also a big factor in dry, hard stool, which is more difficult to pass and can be painful.

Importantly, water intake isn’t the only factor in constipation relief, but it’s key for maintaining a healthy digestive tract and keeping your body running smoothly overall [16].

6. Natural Laxatives

Natural and herbal laxatives and teas are other options to consider for immediate constipation relief at home. Please believe me when I say that “natural” doesn’t always mean “gentle,” although I will share some gentle options.

Senna, an herb found in the tropics and easily available in products like “Smooth Move” herbal tea, is a stimulant laxative. The active ingredient in senna works similarly to the synthetic laxative in Miralax, polyethylene glycol [3].

Senna is a powerful herb and may cause abdominal cramping, so you may want to start even smaller than the recommended dosing on the box. In the clinic, we recommend trying 15-30 mg once or twice a day. Continual use may also lead to dependence. Talk to your doctor before using this herb.

Ginger is another, more gentle, herbal supplement that you can take as a tea, pill, lozenge, or chewy candy. Try to stick with the lower-sugar options if you can. One study showed that taking a 500mg ginger supplement three times per day (with meals) for 12 weeks can reduce the frequency and severity of constipation and nausea [17]. That being said, ginger may also increase heartburn in some, so if you’re experiencing heartburn alongside constipation, this might not be a good option for you.

Rhubarb extract may also be a beneficial and gentler option for promoting bowel movements and supporting a healthy gut. That’s because it may increase butyrate-forming bacteria and short-chain fatty acids in the large intestine [18]. In practical terms, that means more good ingredients for healthy digestion where it counts.

Rhubarb is another herbal remedy that may lead to dependence over time, so it’s best to avoid taking it consistently [19].

Fennel and rose herbal tea taken twice daily for four weeks was shown to be as effective as Miralax at improving constipation in a recent study. Importantly, this remedy had fewer side effects than Miralax [20]. Refer to the box of tea or talk to your doctor about dosing.

Castor oil, while not an herb, is a well-known natural home remedy for constipation. It’s a type of vegetable oil that works well as a stimulant laxative to get your bowels moving but does come with some potential side effects like stomach cramping and diarrhea [21]. Castor oil can be taken orally, but a gentler approach is to apply it topically with a castor oil pack. Castor oil packs are a traditional remedy with a good bit of anecdotal reports supporting their use for constipation and gut health, and one study reported they may be useful for reducing constipation [22].  

How to Prevent Constipation Longer-Term

Consider adding more dietary fiber to your daily diet as a means to keep things moving on a regular basis. Fruits and vegetables (especially prunes and prune juice), as well as whole grains, beans, and lentils are all high-fiber foods that support a healthy digestive tract. If you have an especially sensitive gastrointestinal tract, start slowly and gently, and make sure you drink plenty of water throughout the day to keep your system hydrated and moving. Fiber in all forms works best with proper hydration. More on hydration coming in a few sections.

I’ve already mentioned that increasing dietary fiber, drinking enough water, and daily physical activity will help with constipation. This is true in the longer term as well. These recommendations are all healthy habits that can increase overall health and wellness and promote healthy bowel movements.

Probiotics are another helpful piece of the puzzle for long-term constipation prevention. A large body of evidence supports using probiotics to improve stool frequency, consistency, and motility (the movement of digested food through your system) [23, 24, 25, 26, 27, 28, 29]. Probiotics may also help improve bloating.

Probiotics are also a great addition to some of the remedies I’ve already mentioned to help mitigate potential side effects. One study showed that taking probiotics alongside magnesium oxide helped prevent a shift in gut bacteria [30].

High-quality research has found that when mixtures of several probiotics were compared with single strains of probiotics in the treatment of IBS, the multi-strain probiotics were more effective than single-strain probiotics [31, 32]. Multistrain probiotics were also found to perform better in a meta-analysis of studies using probiotics to treat constipation [33].

In our clinic, we often recommend Probiotic Triple Therapy to our clients. Those who are particularly sensitive will usually start with half a dose and then work their way up to a full dose over a week or two.

Get Relief Quickly and Safely

What I’ve outlined here are the best and safest options for quick constipation relief at home. The individual options may be tried one at a time or in combination. If you can start improving your diet and lifestyle by adding in more fiber-rich foods, drinking plenty of water, and moving your body every day, it’s possible that those factors will help improve the efficacy of the other natural remedies I’ve listed here.

Always get medical advice from your own gastroenterologist or healthcare provider before starting anything new, especially if you have underlying health conditions or take prescription medications, as some of the interventions I’ve shared may be contraindicated with certain medications.

We’d love to help you on your digestive health journey. Check out my book, Healthy Gut, Healthy You, or reach out to our clinic for a consultation.

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