Mar 10, 2025

Struggling With Constipation? Try These 10 Natural Fixes

NewsPoint

Stay Hydrated

Dehydration can make stools hard and difficult to pass. Drinking plenty of water softens stools and promotes regular bowel movements. Aim for at least 8 glasses of water daily. Warm water, in particular, can stimulate digestion and relieve constipation.

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Increase Fiber Intake

Fiber adds bulk to stool and aids movement through the digestive tract. Include fiber-rich foods like whole grains, vegetables, fruits, and legumes in your diet. Soluble fiber (oats, chia seeds) and insoluble fiber (bran, leafy greens) both help improve digestion.

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Prune Juice

Prunes are a natural laxative due to their high fiber and sorbitol content. Drinking prune juice or eating whole prunes can soften stools and stimulate bowel movements. For best results, drink a small glass of prune juice in the morning or before bedtime.

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Exercise Regularly

Physical activity keeps your digestive system active and prevents sluggish bowel movements. Walking, jogging, and yoga poses like the wind-relieving pose can stimulate intestinal muscles and promote healthy digestion, reducing constipation naturally.

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Warm Beverages

Drinking warm liquids, such as herbal teas, lemon water, or warm milk, can relax the digestive tract and stimulate bowel movements. Ginger tea, peppermint tea, and warm water with honey are excellent choices to ease constipation effectively.

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Probiotics

Probiotic-rich foods like yogurt, kefir, kimchi, and sauerkraut help balance gut bacteria and improve digestion. Regular intake of probiotics can soften stools, prevent bloating, and support a healthy gut, reducing the risk of chronic constipation.

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High-Fiber Snacks

Snacking on fiber-rich foods like almonds, flaxseeds, apples, or berries can improve digestion. These natural snacks help add bulk to stools and keep your digestive system running smoothly. Avoid processed snacks, as they can worsen constipation.

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Epsom Salt

A warm Epsom salt bath can relax muscles, including those in the digestive tract, aiding bowel movements. Additionally, drinking a mixture of water and a small amount of food-grade Epsom salt may act as a natural laxative when consumed in moderation.

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Olive Oil

Olive oil acts as a natural lubricant for the digestive system, making it easier for stools to pass. A teaspoon of extra virgin olive oil on an empty stomach in the morning can help regulate bowel movements and prevent constipation naturally.

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Avoid Processed Foods

Highly processed foods lack fiber and essential nutrients, slowing digestion and causing constipation. Reduce intake of fast food, refined grains, and sugary snacks. Instead, opt for whole, unprocessed foods to support a healthy digestive system.

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