5 Effective and Gentle Ways to Relieve Constipation Naturally
Constipation is one of the most common digestive issues worldwide, affecting roughly 12% of the global population. Most people experience constipation at some point in their lives, some even chronically. While it may seem like a minor inconvenience, unmanaged constipation can lead to serious health problems over time. In the short term, it causes bloating, stomach pain, and discomfort, but chronic constipation can contribute to hemorrhoids, fissures, pelvic floor dysfunction, and even hernias.
Many people are surprised to learn that bowel regularity also affects heart health, blood pressure, and hormonal balance in women. When your body’s natural waste removal system slows down, toxins can accumulate, leading to inflammation and long-term damage.
While over-the-counter laxatives can offer quick relief, they’re best reserved for occasional or severe cases. For lasting, gentle constipation relief that supports your gut health, try these five natural remedies:
1. Drink Warm Water
Drinking enough water is one of the simplest yet most effective ways to improve digestion. Warm water, in particular, stimulates your digestive system and softens stool for smoother bowel movements. Sip slowly and consider adding half a teaspoon of chia seeds and a squeeze of lemon for extra hydration and fiber.
2. Try Yoga and Light Stretching
Yoga is an ancient Indian practice that connects the mind and body through movement and breath. Certain yoga poses can gently stimulate the digestive organs and relieve constipation. Try:
- Child's Pose (Balasana)
- Cobra Pose (Bhujangasana)
- Wind-Relieving Pose (Pawanmuktasana)
Walking after meals is also a great way to encourage natural digestive movement.
Here's our instagram post on Yoga for digestive health.
3. Sip Coffee or Herbal Tea
If your gut tolerates caffeine, a morning cup of coffee or tea can help stimulate bowel movements. For those who are caffeine-sensitive, herbal teas can provide similar benefits. Senna tea is a natural laxative, but it can be strong. Gentler alternatives include ginger tea or dandelion tea, which soothe the stomach while supporting digestion.
4. Follow the BRAT Diet
The BRAT diet- bananas, rice, applesauce, and toast is often recommended for people with sensitive digestion. These foods are mild, high in fiber, and easy on the stomach. They’re also budget-friendly and widely available, making them a convenient home remedy for constipation relief.
5. Add the Right Type of Fiber
No constipation discussion is complete without mentioning fiber. But not all fiber is created equal.
- For immediate relief, insoluble fiber like psyllium husk can be effective, as it helps bulk and move stool through the intestines.
- For sensitive stomachs or those with IBS or Crohn’s, opt for gentle, soluble fibers like Partially Hydrolyzed Guar Gum (PHGG), also known as Solufiber. It’s low-FODMAP, prebiotic, and supports both constipation and diarrhea, making it ideal for long-term digestive maintenance.
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Opt for a high fiber diet with lentils and beans or add high fiber fruits and vegetables to your diet for extra digestive support. Some high fiber options are kiwis, berries, prunes, and sweet potatoes.
At Tula, we use PHGG in our gut-friendly mixes for gentle, everyday digestive support.
👉 Read more about the different types of fiber and their benefits in our Fiber 101 blog.
An important thing to note is that fiber and water go hand in hand. Do not overconsume fiber without increasing your water intake as this can worsen constipation and bloating.
We hope these tips help you achieve your best digestive health because if the gut is happy, the body is happy!
Disclaimer: This blog post is purely informational and does not imply any evaluation by Health Canada. This blog post is not intended to diagnose, treat, cure, or prevent diseases, nor should it substitute for advice from a healthcare professional.
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