Constipation Relief: Causes and the Best Treatments

Constipation is one of the most common digestive complaints in the world, affecting around twelve percent of people globally, with women and older adults most often affected. It’s not just an occasional inconvenience — for some, it can become a long-term, quality-of-life–reducing condition that impacts daily activities and even mental health. While many reach for laxatives, research shows that lifestyle, dietary, and mind–body approaches can be highly effective, either alongside or instead of medication. In this article, we’ll look at the underlying causes of constipation and what helps.

Why Constipation Happens

Constipation is more than just “not going enough.” Clinically, it’s defined by the Rome IV criteria, which include infrequent bowel movements, hard stools, straining, a sensation of incomplete emptying, or the need for manual help to pass stool. It can have many causes:

• Sometimes the culprit is dietary — low fibre, not enough fluids, or too little variety in plant foods.
• A sedentary lifestyle can slow gut motility.
• Certain medications (such as opioids, some antidepressants, and iron supplements) can make stools harder to pass.
• Medical conditions like hypothyroidism, diabetes, or neurological disorders can also be to blame.
• In functional constipation or IBS-C (constipation-predominant irritable bowel syndrome), changes in gut–brain signalling, stress, and microbiome balance may play a role. And, surprisingly often, people simply ignore the urge to go — gradually dampening the body’s natural defecation reflex.

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What Helps Constipation: 10 Evidence Backed Interventions

Hydration and Mineral Water

Staying well-hydrated is one of the simplest constipation remedies — but the type of water matters too. Research shows that magnesium- and sulfate-rich mineral waters can act as natural osmotic laxatives. They draw water into the colon, softening stool and stimulating motility, and may even encourage beneficial changes in gut hormones. In trials, drinking 1–2 litres of these waters daily significantly improved bowel frequency in people with functional constipation. Those with kidney issues, however, should check with their doctor before increasing magnesium intake.

Fibre – but the Right Kind

Fibre helps by bulking and softening stool, but not all fibre works the same way. Soluble, gel-forming fibres such as psyllium have the strongest evidence for chronic constipation. They hold water in the stool and ferment into short-chain fatty acids, which can stimulate gut muscle activity. Insoluble fibre, like coarse wheat bran, works differently — mechanically stimulating the bowel — and can be helpful for some, though it may worsen bloating in sensitive individuals. Increasing fibre should be gradual, ideally reaching 25g per day for women and 38g for men, always alongside adequate hydration (source).

Recommended Product: Psyllium Husk Powder

Kiwifruit – Nature’s Digestive Helper

Few fruits have been studied for constipation as extensively as green kiwifruit. They’re rich in fibre and vitamin C, and contain actinidin, an enzyme that may improve digestion and gut motility. In a large multicentre trial, eating just two green kiwifruits a day for four weeks increased complete spontaneous bowel movements by 1.5–1.7 per week in people with chronic constipation or IBS-C — a change considered clinically meaningful. Participants also reported less bloating, softer stools, and easier passage (source, source, source).

Flaxseed – Fibre and Natural Lubrication

Flaxseed provides both soluble and insoluble fibre, along with mucilaginous compounds and healthy oils that help soften and lubricate stool. In a clinical trial, eating 50g of flaxseed flour daily outperformed lactulose — a common laxative — for improving stool frequency, consistency, and comfort. Ground flaxseed can easily be added to porridge, smoothies, or salads (source).

Recommended product: Ground flaxseed.

Probiotics and Fermented Milk

The gut microbiome has a powerful influence on bowel regularity. Certain probiotic strains, such as Lactobacillus reuteri DSM17938 and Bifidobacterium lactis HN019, have been shown in trials to improve stool frequency and reduce discomfort in constipated adults. Fermented milk products containing these strains, as well as kefir, may work by rebalancing gut bacteria, reducing inflammation, and optimising fermentation.

Recommended Product: UltraFlora or Biogaia

Abdominal Massage

Gentle abdominal massage can stimulate peristalsis — the wave-like muscle contractions that move stool through the colon. Studies in adults with chronic constipation show that regular self-massage increases bowel frequency, reduces straining, and can lower the need for laxatives (source).

Exercise

Movement is medicine for the gut. Regular physical activity enhances bowel motility, improves abdominal muscle tone, and reduces constipation risk. Walking, swimming, yoga, and other moderate exercise can all make a difference. Even short daily walks can help stimulate the gastrocolic reflex — the bowel’s natural “after eating” urge to move things along (source).

Also constipation has been associated with prolonged sitting (source).

Breathwork and Relaxation

The gut and brain are intimately connected via the vagus nerve. Slow, diaphragmatic breathing — especially during toileting — can relax the pelvic floor, reduce straining, and activate the parasympathetic “rest-and-digest” response. Breathwork is particularly helpful in people with dyssynergic defecation, where pelvic floor muscles fail to relax during bowel movements, but it has been shown to be effective in IBS-C too. (source)

Timed Toileting

Training the bowel to empty at the same time each day can help reinforce the body’s natural rhythms. Choosing a regular time — often after breakfast, when the gastrocolic reflex is strongest — and sitting on the toilet for 10–15 minutes, even without an urge, can gradually improve regularity. This approach is widely used in older adults and in neurogenic bowel rehabilitation programmes.

Gut-Friendly Whole Foods

Beyond kiwifruit, certain other fruits have proven benefits for bowel regularity. Prunes and figs, for example, contain both fibre and sorbitol — a natural sugar alcohol that draws water into the colon. In clinical trials, these fruits improved stool frequency and softness and reduced discomfort in constipated adults. Pears, apples, and apricots have similar effects thanks to their sorbitol content and fibre (source).

Constipation Relief: The 10 Best Solutions

1. Hydrate with 1.5–2 L/day, considering magnesium-rich mineral water if suitable.

2. Increase soluble fibre gradually, aiming for 25–38 g/day with adequate water.

3. Eat two green kiwifruits daily for fibre, enzymes, and gut motility benefits.

4. Add ground flaxseed for combined fibre and stool-softening oils.

5. Include targeted probiotics or fermented milk with studied strains.

6. Practice gentle abdominal massage to stimulate bowel movement.

7. Stay active with daily walks, yoga, or moderate aerobic exercise.

8. Use breathwork to relax the pelvic floor during toileting.

9. Try timed toileting to train a regular bowel habit.

10. Enjoy gut-friendly fruits like prunes, figs, and pears for natural relief.