5 Ways to Relieve Constipation Naturally

Constipation is a common digestive issue affecting millions of people worldwide. Whether it’s caused by poor diet, stress, lack of movement, or certain medications, chronic constipation can be frustrating and uncomfortable. Fortunately, there are several evidence-based natural remedies that can relieve constipation.

In this blog, we’ll explore five powerful ways to relieve constipation, including a specific probiotic strain, kiwi fruit with the skin on, exercise, magnesium, and Triphala. Plus, we’ll cover additional tips for long-term gut health and regularity.

1. Probiotic Bifidobacterium lactis HN019 – A Strain for Constipation

💊 What is Bifidobacterium lactis HN019?

Probiotics are beneficial bacteria that support digestion and overall gut health. But not all probiotics are the same! Bifidobacterium lactis HN019 is a clinically studied strain that has been shown to reduce transit time in the gut, meaning it helps food move through the digestive system more efficiently.

📖 What the Research Says:

• A 2019 study in The American Journal of Clinical Nutrition found that HN019 reduced gut transit time by 33% in constipated adults.
• Another study showed that people taking HN019 experienced fewer symptoms of bloating and discomfort compared to a placebo.

✅ How to Use It:

• Look for a probiotic supplement containing Bifidobacterium lactis HN019, ideally with at least 1 billion CFU (colony-forming units) per dose.
• Take it daily for at least 4 weeks to see results.

Recommended Product: Ultraflora Regular

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2. Eat 2 Kiwi Fruits (Skin On) Per Day

🥝 Why Kiwi Helps with Constipation

Kiwi fruit is a natural laxative packed with fiber, water, and digestive enzymes that help soften stools and promote regular bowel movements. The secret lies in:

• Actinidin – A natural enzyme in kiwi that speeds up digestion.
• High Fiber Content – One kiwi provides 2–3 grams of fiber.
• Prebiotics – Kiwi feeds beneficial gut bacteria, helping to improve microbiome balance.

📖 What the Research Says:

• A 2024 study in the Journal Nutrients found that people clinical trial participants reported significant improvements in constipation symptoms. (source)
• A 2021 paper discussing fruits impact on the gut microbiome and gut motility showed that kiwi fruit improves gut motility and fecal water content. (source)

✅ How to Use It:

• Eat 2 whole kiwis (skin on!) per day for maximum fiber and enzyme benefits.
• If eating the skin is too rough, try blending whole kiwis into a smoothie.

3. Exercise: Get Moving to Get Things Moving!

🏃 How Exercise Helps with Constipation

Physical activity helps stimulate the muscles of the intestines, speeding up digestion and making it easier for waste to move through the gut. Even light activity like walking can improve gut motility and reduce bloating.

📖 What the Research Says:

• A 2024 paper in Scientific Reports found that regular exercise improved bowel movements and stool consistency in people with chronic constipation. (source)
• Another study showed that even a 20-minute daily walk can reduce gut transit time and relieve mild constipation.

✅ Best Types of Exercise for Digestion:

There is no best type but research has shown that walking and yoga can be beneficial. Ultimately do the exercise that you find enjoyable and will therefore stay consistent withl

• Walking – 20–30 minutes a day can work wonders.
• Yoga – Poses like wind-relieving pose and twists can stimulate digestion.

4. Magnesium: The Ultimate Natural Laxative

🧂 Why Magnesium Helps with Constipation

Magnesium is an essential mineral that helps relax intestinal muscles, drawing water into the intestines to soften stools and make them easier to pass. It works gently and effectively, unlike harsh stimulant laxatives.

📖 What the Research Says:

• A 2021 study in Neurogastroenterology & Motility found that magnesium supplementation improved stool consistency and frequency in people with chronic constipation.
• Magnesium citrate and magnesium oxide are particularly effective osmotic laxatives, meaning they draw water into the intestines to ease constipation (source).

✅ How to Use It:

• Magnesium Citrate (Best for Constipation): Take 150–300 mg before bed to stimulate a morning bowel movement.

⚠️ Note: Too much magnesium can cause loose stools. Start with a lower dose and increase if needed.

Recommended Product: Magnesium Citrate

5. Triphala: The Ayurvedic Digestive Tonic

🌿 What is Triphala?

Triphala is an herbal blend from Ayurveda that contains three powerful fruits:

1. Amla (Indian Gooseberry) – Rich in fiber and vitamin C.
2. Bibhitaki – Supports digestion and detoxification.
3. Haritaki – Stimulates bowel movements and gut health.

📖 What the Research Says:

• A 2025 study discussed Triphala’s benefit in constipation (source).
• Another study found that Triphala was effective for constipation (source).

✅ How to Use It:

• Powder Form: Mix 3-4g in water, smoothies or juice (or follow instructions on the specific product).
• Capsules: Generally it is advised to take 500–1,000 mg per day.

Recommended Product: Triphala

Other Effective Ways to Relieve Constipation

1. Stay Hydrated 💧

Dehydration is a leading cause of constipation. Aim for a minimum of 2 litres of water per day to keep stools soft and easy to pass.

2. Find A Fiber Intake That Works For You 🥗

“Management of constipation should begin with dietary fiber supplementation”. (source)

This is a tricky one in that some people do indeed find that reducing their fiber intake actually helps their constipation.

So, if you are already on a low fiber diet, consider incorporating foods rich in soluble and insoluble fiber to help bulk up stools and promote regularity:

• Chia seeds
• Flaxseeds
• Oats
• Vegetables (broccoli, carrots)

If you are already eating adequate fibre, and you haven’t explored reducing your intake, then this might actually be something to consider. If a low fibre diet does help, please note this is not a long term solution as adequate dietary fiber is essential for long term health. I’d recommend working with a practitioner experienced in gut health to help get to the bottom of why you are suffering with constipation, and why fiber is aggravating it.

3. Try Prunes or Figs 🍑

Both contain sorbitol, a natural sugar alcohol that acts as a mild laxative. Eating 5–6 prunes per day can improve stool frequency. Prunes have been shown to increase fecal weight in humans (source).

4. Optimise Gut Health 🦠

Consider investing in The Ultimate Gut Health Test to investigate what might be contributing to your constipation. This will allow for a more personalised approach. Supporting a diverse gut microbiome with probiotics and prebiotic-rich foods can improve digestion and prevent constipation.

5. Biofeedback Therapy

Biofeedback therapy for constipation is a non-invasive, drug-free treatment that helps retrain the muscles involved in defecation, especially for people with a condition called dyssynergic defecation—a common but often unrecognized cause of chronic constipation.

💡 What Is Biofeedback?

Biofeedback is a technique that uses sensors and real-time feedback to teach patients how to:

Become aware of physiological functions (like muscle tension or rectal pressure)

Gain voluntary control over those functions through guided practice

🚽 What Is Dyssynergic Defecation?

This occurs when the muscles of the pelvic floor, rectum, and anus do not coordinate properly during a bowel movement.

Instead of:

• Relaxing the anal sphincter
• Contracting the abdominal wall
• Creating intra-rectal pressure

👉 People with dyssynergia may tighten the anal sphincter or fail to generate enough pressure, making it difficult to pass stool—even if the urge is present.

Final Thoughts: What’s the Best Approach?

If you’re struggling with constipation, try combining multiple remedies for the best results:
✔ Take a Bifidobacterium lactis HN019 probiotic daily
✔ Eat 2 kiwis (skin on) per day
✔ Exercise for at least 20 minutes daily
✔ Take magnesium citrate if needed
✔ Use Triphala for long-term digestive support

Since everyone’s gut is different, experiment with these natural solutions and see what works best for you! If constipation persists, consult a healthcare professional to rule out underlying conditions.