How To Get Rid Of Constipation

How to Get Rid of Constipation: 10 Evidence-Based Solutions That Work

Constipation affects approximately 12% of people worldwide, with women and older adults experiencing it most frequently. If you’re struggling with infrequent bowel movements, straining, or incomplete evacuation, you’re not alone—and there are proven solutions beyond over-the-counter laxatives. This comprehensive guide explores how to get rid of constipation with evidence-based natural remedies, backed by peer-reviewed research. Whether you’re dealing with occasional constipation or chronic digestive issues, these strategies can help restore regular bowel function and improve your quality of life.

What Causes Constipation? Understanding the Root Problem

Constipation isn’t simply “not going enough.” According to the Rome IV diagnostic criteria, constipation includes:

• Fewer than three bowel movements per week
• Hard, lumpy stools
• Excessive straining during bowel movements
• Sensation of incomplete evacuation
• Feeling of blockage or obstruction
• Need for manual manoeuvres to facilitate defecation

Common Causes of Constipation

Dietary factors play a significant role. Low fiber intake, insufficient fluid consumption, and limited variety in plant-based foods are primary culprits.

Lifestyle habits matter too. A sedentary lifestyle slows intestinal motility, while regularly ignoring the urge to defecate can dampen your body’s natural defecation reflex over time.

Medications including opioids, certain antidepressants, calcium channel blockers, and iron supplements can contribute to constipation.

Medical conditions such as hypothyroidism, diabetes, Parkinson’s disease, and multiple sclerosis may affect bowel function.

Gut-brain dysfunction in conditions like IBS-C (constipation-predominant irritable bowel syndrome) involves altered gut-brain signalling, stress responses, and microbiome imbalances.

Could an underlying issue be causing your constipation? A comprehensive stool test can reveal microbiome imbalances, digestive enzyme deficiencies, and inflammation markers that may be contributing to your symptoms. Discover what’s really happening in your gut with our advanced microbiome testing.

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10 Evidence-Based Ways to Relieve Constipation Naturally

1. Strategic Hydration with Mineral-Rich Water

Water is essential for constipation relief, but the type of water you drink matters more than you might think.

Magnesium- and sulfate-rich mineral waters function as natural osmotic laxatives by drawing water into the colon, which softens stool and stimulates intestinal motility. Research published in the European Journal of Gastroenterology & Hepatology demonstrates that consuming 1–2 liters of magnesium-rich mineral water daily significantly improved bowel frequency in adults with functional constipation.

Action step: Aim for 1.5–2 liters of water daily. Consider mineral water brands high in magnesium (check labels for >50mg magnesium per liter).

Important note: If you have kidney disease, consult your healthcare provider before increasing magnesium intake.

2. Optimise Your Fiber Intake (But Choose Wisely)

Not all fiber is created equal when it comes to constipation relief.

Soluble fiber forms a gel in water and has the strongest evidence for chronic constipation. Psyllium husk, in particular, increases stool water content and produces short-chain fatty acids through fermentation, which stimulate colonic muscle activity. Studies in the American Journal of Gastroenterology show psyllium significantly improves stool frequency and consistency.

Insoluble fiber (like wheat bran) provides mechanical stimulation but may worsen bloating in some people, particularly those with IBS.

Target intake: Gradually increase to 25g daily for women and 38g for men, always with adequate hydration.

The important caveat: Recent research suggests that for a subset of constipation sufferers, reducing fiber may actually improve symptoms. A study in the World Journal of Gastroenterology (source) found that participants who stopped or reduced dietary fiber experienced complete resolution of constipation symptoms.

My recommendation: Start by gradually increasing soluble fiber sources like psyllium, ground flaxseed, and kiwifruit. If symptoms don’t improve within 2–3 weeks or worsen, consider a trial of fiber reduction under professional guidance.

Ready to optimise your fiber strategy? Try our premium Psyllium Husk Powder – the gold-standard soluble fiber supplement used in clinical trials. Third-party tested for purity and free from additives. Many of our clients notice improvements within 3–5 days.

3. Eat Two Kiwis Daily: The Research-Backed Fruit Solution

Green kiwifruit is one of the most extensively studied natural constipation remedies, and the results are impressive (source, source, source).

Kiwis contain a unique combination of soluble fiber, vitamin C, and actinidin—a proteolytic enzyme that enhances protein digestion and promotes gut motility. A landmark multicenter trial published in the American Journal of Gastroenterology found that eating just two green kiwifruits daily for four weeks increased complete spontaneous bowel movements by 1.5–1.7 per week in people with chronic constipation and IBS-C.

Participants also reported:

• Significantly reduced bloating
• Softer, easier-to-pass stools
• Improved overall digestive comfort
• Better quality of life scores

Action step: Eat two SunGold or Zespri green kiwis daily, preferably with breakfast to leverage the gastrocolic reflex.

4. Ground Flaxseed: Dual-Action Fiber and Lubrication

Flaxseed provides both soluble and insoluble fiber, plus mucilaginous compounds and omega-3 fatty acids that help soften and lubricate stool.

In a clinical trial published in the Journal of Renal Nutrition, 50g of flaxseed flour daily outperformed lactulose (a commonly prescribed laxative) for improving stool frequency, consistency, and ease of passage—without the cramping and gas that lactulose often causes. (source)

Action step: Add 1–2 tablespoons of ground flaxseed to your morning oatmeal, smoothies, or yogurt.

Get our recommended Ground Flaxseed here.

5. Targeted Probiotics: Not All Strains Are Equal

Your gut microbiome profoundly influences bowel regularity, but taking “any probiotic” won’t cut it. You need specific strains with clinical evidence for constipation.

Lactobacillus reuteri DSM 17938 and Bifidobacterium lactis HN019 stand out in the research. Multiple randomized controlled trials show these strains significantly improve stool frequency, reduce straining, and decrease abdominal discomfort in adults with chronic constipation.

A meta-analysis in the American Journal of Clinical Nutrition confirmed that specific Bifidobacterium strains shortened colonic transit time by an average of 12.4 hours.

The problem? Most probiotics on the market haven’t been tested for constipation specifically. You need targeted formulations.

Why are you constipated in the first place? Before supplementing blindly, consider testing your microbiome. Our comprehensive stool analysis identifies which beneficial bacteria you’re missing, which harmful ones are overgrown, and exactly which prebiotics your unique gut needs. Discover your personalised prebiotic protocol with our advanced gut microbiome test.

Ready to try proven probiotic strains? I recommend two pharmaceutical-grade options used in my clinical practice:

UltraFlora Intensive Care by Metagenics – Contains B. lactis HN019 at clinically effective doses. Shelf-stable and third-party tested. Perfect for adults with chronic constipation.

BioGaia – Contains L. reuteri DSM 17938, the exact strain used in multiple published trials. Excellent for both constipation and overall digestive comfort.

Both products come with a satisfaction guarantee and typically show results within 2–4 weeks of consistent use.

6. Abdominal Massage: Simple Self-Care That Works

Gentle abdominal massage stimulates peristalsis—the wave-like muscle contractions that propel stool through your colon.

Research in Gastroenterology Nursing demonstrates that adults with chronic constipation who performed daily self-massage experienced increased bowel frequency, reduced straining, and decreased need for laxatives. The technique is simple, free, and can be done in minutes.

How to do it:

1. Lie on your back or sit comfortably
2. Using gentle pressure, massage your abdomen in a clockwise circular motion (following the direction of your colon)
3. Start at your lower right side, move up toward your ribs, across to the left side, then down
4. Repeat for 5–10 minutes daily, ideally before your scheduled toilet time

7. Move Your Body to Move Your Bowels

Physical activity is one of the most underutilised constipation remedies, yet the evidence is clear: regular movement enhances intestinal motility, strengthens abdominal muscles, and reduces constipation risk.

Studies in the Scandinavian Journal of Gastroenterology show that even moderate exercise like brisk walking stimulates the gastrocolic reflex—your gut’s natural “time to go” signal after meals. Research has also linked prolonged sitting with increased constipation risk, particularly in sedentary workers.

Action step: Aim for at least 30 minutes of moderate activity daily. Walking, swimming, cycling, and yoga are all effective. Even a 10–15 minute walk after meals can make a significant difference.

8. Breathwork and Pelvic Floor Relaxation

The gut-brain connection via the vagus nerve means that how you breathe directly affects your ability to have a bowel movement.

Slow, diaphragmatic breathing during toileting relaxes the pelvic floor muscles and activates your parasympathetic “rest-and-digest” nervous system. This is particularly helpful for dyssynergic defecation (pelvic floor dysfunction) but research shows it benefits IBS-C patients as well.

Technique:

1. Sit on the toilet with feet elevated on a stool (squatting position)
2. Take slow, deep breaths into your belly (not your chest)
3. On the exhale, gently allow your pelvic floor to relax and bulge downward
4. Avoid straining or breath-holding
5. Continue for several minutes, staying relaxed

9. Timed Toileting: Train Your Body’s Natural Rhythm

Your colon has a biological rhythm. Training it to empty at consistent times can reinforce your body’s natural defecation reflex.

The gastrocolic reflex is strongest after breakfast, making morning the ideal time for bowel training. Rehabilitation programs for neurogenic bowel dysfunction consistently use this approach with excellent results.

Action step: Choose a consistent time (ideally 15–30 minutes after breakfast) and sit on the toilet for 10–15 minutes, even if you don’t feel an immediate urge. Do this daily. Within 2–4 weeks, your body often begins responding predictably.

10. Strategic Fruit Choices: Nature’s Gentle Laxatives

Beyond kiwifruit, several other fruits contain natural compounds that promote bowel movements.

Prunes (dried plums) are rich in fiber and sorbitol—a sugar alcohol that draws water into the colon. Research in Alimentary Pharmacology & Therapeutics found that eating 50g of prunes daily (about 6 prunes) improved stool frequency and consistency more effectively than psyllium in adults with chronic constipation.

Figs, pears, apples, and apricots contain similar combinations of fiber and sorbitol. Clinical trials show these fruits soften stools and increase bowel movement frequency.

Important note: For some individuals, especially those with SIBO or fructose malabsorption, high-sorbitol fruits may worsen symptoms. Keeping a food-symptom journal helps identify your personal triggers.

Wondering if SIBO is causing your constipation? Small intestinal bacterial overgrowth can significantly slow motility and cause chronic constipation. Our SIBO breath test provides accurate diagnosis so you can target the root cause, not just the symptoms.

Your Complete Constipation Relief Action Plan

Here’s your step-by-step protocol for natural, lasting constipation relief:

1. Hydrate consistently – 1.5–2L daily, considering magnesium-rich mineral water
2. Increase soluble fiber gradually – Target 25–38g daily with adequate water
3. Eat two green kiwis daily – Leverage their fiber, enzymes, and motility benefits
4. Add ground flaxseed – 1–2 tablespoons for combined fiber and lubrication
5. Start targeted probiotics – Use clinically studied strains like L. reuteri DSM 17938 or B. lactis HN019
6. Practice daily abdominal massage – 5–10 minutes in clockwise circles
7. Move regularly – At least 30 minutes of moderate activity daily
8. Use breathwork during toileting – Deep diaphragmatic breathing to relax pelvic floor
9. Establish timed toileting – Consistent morning routine after breakfast
10. Include gut-friendly fruits – Prunes, figs, and pears for natural sorbitol

When to Seek Professional Help

While these natural interventions work for many people, some cases require professional evaluation. Consult a healthcare provider if you experience:

• Blood in your stool
• Unexplained weight loss
• Severe abdominal pain
• Constipation that suddenly worsens
• No improvement after 3–4 weeks of consistent lifestyle changes

Get to the Root Cause of Your Constipation

Chronic constipation often signals underlying digestive dysfunction—not just a need for more fiber. Without understanding why you’re constipated, you may spend months or years trying generic solutions that don’t address your specific issue.

Our comprehensive gut health tests reveal:

• Complete microbiome analysis (beneficial vs. harmful bacteria)
• Digestive enzyme function
• Inflammation and immune markers
• Parasites and pathogenic organisms
• Nutrient absorption capabilities
• SIBO (small intestinal bacterial overgrowth) status

Armed with this data, you can implement targeted interventions instead of guessing.

Stop guessing and start healing. Order your comprehensive gut microbiome test today.

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This article is for educational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before starting new supplements or making significant dietary changes, especially if you have underlying health conditions or take medications.

Kiwifruit Studies:

1. Gearry RB, Fukudo S, Barbara G, et al. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort-Results of an International Multicenter Randomized Controlled Trial. Am J Gastroenterol. 2023;118(6):1058-1068. PMID: 36537785
2. Blatchford P, Stoklosinski H, Eady S, et al. Two Gold Kiwifruit Daily for Effective Treatment of Constipation in Adults-A Randomized Clinical Trial. Nutrients. 2022;14(19):4146. PMID: 36235798
3. Chey SW, Chey WD, Jackson K, Eswaran S. Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation. Am J Gastroenterol. 2021;116(6):1304-1312. PMID: 34074830
4. Chan AOO, Leung G, Tong T, Wong NY. Increasing dietary fiber intake in terms of kiwifruit improves constipation in Chinese patients. World J Gastroenterol. 2007;13(35):4771-4775. PMID: 17729399
5. Chang CC, Lin YT, Lu YT, Liu YS, Liu JF. Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. Asia Pac J Clin Nutr. 2010;19(4):451-457. PMID: 21147704

Psyllium/Fiber Studies:

6. Jalanka J, Major G, Murray K, et al. The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. Int J Mol Sci. 2019;20(2):433. PMID: 30669509
7. McRorie JW Jr, Daggy BP, Morel JG, et al. Psyllium is superior to docusate sodium for treatment of chronic constipation. Aliment Pharmacol Ther. 1998;12(5):491-497. PMID: 9663731
8. Lambeau KV, McRorie JW Jr. The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Gastroenterol. 2022;117(10):1623-1632. PMID: 35816465
9. Erdogan A, Rao SS, Thiruvaiyaru D, et al. Randomised clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation. Aliment Pharmacol Ther. 2016;44(1):35-44. PMID: 27125883

Flaxseed Studies:

10. Wang Y, Duan Y, Zhu L, Fang Z, He L, Ai D, Pan B, Xu T, Mao Y, Pan L. Effects of flaxseed supplementation on functional constipation and quality of life in a Chinese population: A randomized trial. Asia Pac J Clin Nutr. 2020;29(1):61-67. PMID: 32229443
11. Haidari F, Mohammadshahi M, Zarei M, Haghighizadeh MH. Effect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes. Eur J Clin Nutr. 2019;73(8):1134-1143. PMID: 30661699

Probiotic Studies:

Bifidobacterium lactis HN019:

12. Waller PA, Gopal PK, Leyer GJ, et al. Dose-response effect of Bifidobacterium lactis HN019 on whole gut transit time and functional gastrointestinal symptoms in adults. Scand J Gastroenterol. 2011;46(9):1057-1064. PMID: 21663486
13. Ibarra A, Latreille-Barbier M, Donazzolo Y, Pelletier X, Ouwehand AC. Effects of 28-day Bifidobacterium animalis subsp. lactis HN019 supplementation on colonic transit time and gastrointestinal symptoms in adults with functional constipation: A double-blind, randomized, placebo-controlled, and dose-ranging trial. Gut Microbes. 2018;9(3):236-251. PMID: 29227175
14. Cheng J, Laitila A, Ouwehand AC. Bifidobacterium animalis subsp. lactis HN019 Effects on Gut Health: A Review. Front Nutr. 2021;8:790561. PMID: 34970580

Lactobacillus reuteri DSM 17938:

15. Ojetti V, Ianiro G, Tortora A, et al. The effect of Lactobacillus reuteri supplementation in adults with chronic functional constipation: a randomized, double-blind, placebo-controlled trial. J Gastrointestin Liver Dis. 2014;23(4):387-391. PMID: 25531996
16. Coccorullo P, Strisciuglio C, Martinelli M, et al. Lactobacillus reuteri (DSM 17938) in infants with functional chronic constipation: a double-blind, randomized, placebo-controlled study. J Pediatr. 2010;157(4):598-602. PMID: 20542295
17. Kubota M, Ito K, Tomimoto K, et al. Lactobacillus reuteri DSM 17938 and Magnesium Oxide in Children with Functional Chronic Constipation: A Double-Blind and Randomized Clinical Trial. Nutrients. 2020;12(1):225. PMID: 31952280
18. Saviano A, Brigida M, Migneco A, et al. Lactobacillus Reuteri DSM 17938 (Limosilactobacillus reuteri) in Diarrhea and Constipation: Two Sides of the Same Coin? Medicina (Kaunas). 2021;57(7):643. PMID: 34201542

Prunes Studies:

19. Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011;33(7):822-828. PMID: 21323688
20. Lever E, Cole J, Scott SM, Emery PW, Whelan K. Systematic review: the effect of prunes on gastrointestinal function. Aliment Pharmacol Ther. 2014;40(7):750-758. PMID: 25109788
21. Iino T, Nishiyama K, Ueno H, et al. Prune Juice Containing Sorbitol, Pectin, and Polyphenol Ameliorates Subjective Complaints and Hard Feces While Normalizing Stool in Chronic Constipation: A Randomized Placebo-Controlled Trial. Am J Gastroenterol. 2022;117(10):1714-1717. PMID: 35971232
22. Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clin Nutr. 2018;37(3):985-993. PMID: 29398337

Abdominal Massage Studies:

23. Lämås K, Lindholm L, Stenlund H, Engström B, Jacobsson C. Effects of abdominal massage in management of constipation–a randomized controlled trial. Int J Nurs Stud. 2009;46(6):759-767. PMID: 19217105
24. Orhan C, Özgül S, Baran E, Üzelpasacı E, Akbayrak T. Abdominal Massage in Functional Chronic Constipation: A Randomized Placebo-Controlled Trial. Phys Ther. 2022;102(7):pzac051. PMID: 35554601
25. Birimoglu Okuyan C, Bilgili N. Effect of abdominal massage on constipation and quality of life in older adults: A randomized controlled trial. Complement Ther Med. 2019;47:102219. PMID: 31780015
26. Lai TT, Kwok JYY, Wong SYS. Effectiveness of abdominal massage on chronic constipation in adults: A systematic review and meta-analysis. Complement Ther Med. 2024;86:103108. PMID: 39531948
27. Turan N, Aşt TA. The Effect of Abdominal Massage on Constipation and Quality of Life. Gastroenterol Nurs. 2016;39(1):48-59. PMID: 26825564

Exercise/Physical Activity:

28. Gao R, Tao Y, Zhou C, et al. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scand J Gastroenterol. 2019;54(2):169-177. PMID: 30843436
29. De Schryver AM, Keulemans YC, Peters HP, et al. Effects of regular physical activity on defecation pattern in middle-aged patients complaining of chronic constipation. Scand J Gastroenterol. 2005;40(4):422-429. PMID: 16028436

Breathwork/Mind-Body:

30. Rao SSC, Valestin J, Brown CK, Zimmerman B, Schulze K. Long-term efficacy of biofeedback therapy for dyssynergic defecation: randomized controlled trial. Am J Gastroenterol. 2010;105(4):890-896. PMID: 20179699