Natural and Home Remedies for Constipation

When you need help pooping, having plums on hand and positioning your body can be the answer. Prunes and other substances are natural laxatives that can help with constipation. Constipation means having fewer than three bowel movements a week or having bowel movements that feel hard and painful, says the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Other symptoms of constipation include bloating, nausea, or abdominal pain. The NIDDK estimates that around 16 out of 100 adults have symptoms of constipation.

Women, especially during pregnancy or after childbirth, older adults, and people who eat low fiber may be more likely to suffer from constipation. Certain medications and health conditions, including functional gastrointestinal disorders, can increase the chances of constipation.

This article will discuss natural and home remedies that will make you poop. It also discusses how to make yourself poop right away and how to prevent constipation.

If you are constipated and need to poo yourself, the following natural and home remedies may help.

Squatting means raising your knees over your hips. You can use a small footstool to position your body in a comfortable squat position. This position can help you pass the chair without straining.

Plums and prune juice are high in sorbitol and fiber. Sorbitol has a natural laxative effect. Eating plums or drinking prune juice in the evening can help stimulate bowl movement in the morning. Regular consumption can also help prevent constipation.

The leaves and fruits of the senna plant can help you poop naturally. You can buy senna in liquid or tablet form. Like plum, you can take senna before bed to allow its laxative properties to work overnight. However, long-term or excessive use can lead to addiction or damage your digestive tract.

According to a 2017 research report, coffee stimulates the lower part of the colon, which can have a laxative effect in some people. While research isn’t sure why this happens, it appears caffeine may help you pass stool naturally.

A small study from 1998 showed a direct effect of caffeinated and decaffeinated coffee on the stimulatory activity of the colon. However, caffeinated coffee may be more effective. According to a 2020 report, coffee can induce a bowel movement in as little as 4 minutes.

In addition, the heat from hot coffee causes the blood vessels in your digestive system to dilate. This can help stimulate bowel movements.

Sometimes, slow movement of stool through the colon can lead to constipation. Manually massaging your colon can help you poop naturally. Follow these steps to massage your colon:

1. Lie on your back and bend your knees up.
2. Using your fingertips, palm, or knuckles, gently press on your abdomen.
3. Starting from the lower right side of your abdomen, massage circles in a clockwise direction.

Over-the-counter (OTC) remedies are other ways to help you poop right away. You can choose from the following options:

• Fiber Supplements: These add volume to your chair. Adding bulk draws liquid in, making it softer and easier to pass through your gastrointestinal tract. Fiber supplements can help treat and prevent constipation.
• Stimulant Laxatives: These work by stimulating the muscular intestines to contract, which encourages bowel movements. Laxatives can take anywhere from 6 to 12 hours to work, so you should take them in the evening before bed.
• Osmotic Laxatives: These help move fluids through your colon. They usually work more slowly than stimulant laxatives. You can expect them to start working within 2-3 days.
• Enema: An enema manually dribbles fluid into the lower part of your rectum. This will soften the stool enough to create a bowel movement.

Learn more about enemas and stool softeners.

Constipation is a health problem in children worldwide with a prevalence range of 0.7–29.6%, according to a 2016 review. The following remedies can help your child with a bowel movement:

• Regular sitting on the toilet: Encourage your child to sit on the toilet 5-10 minutes after a meal to stimulate bowel movements. Provide a footstool or potty trainer so they can squat comfortably.
• Drink enough: A lack of fluids can make bowel movements more and more difficult. Encourage your child to increase their fluid intake to soften stools. Water in fruits and vegetables also counts.
• Taking a warm bath: Warm water can relax your child’s abdominal muscles and stimulate bowel movements.

Get tips for preventing constipation in toddlers.

Constipation is when you have fewer bowel movements than usual. Your stools may be hard and dry. You may have difficulty passing stools and feel like your bowels are not empty enough, the NIDDK explains.

A 2019 study showed the following risk factors for constipation:

• insufficient intake of fiber
• voluntary avoidance of bowel movements
• lack of physical activity
• genetic predisposition
• emphasize
• changes in everyday life
• Side effects of some medications:
  • iron supplements
  • opiate
  • calcium channel blockers
• low socioeconomic status, a risk factor due to health inequities
• spinal injuries
• Cancer

Occasional constipation lasts a few days. Using home remedies or over-the-counter laxatives causes bowel movements. Adding fiber to your diet, drinking more water, and exercising can help relieve occasional constipation.

Chronic constipation lasts weeks, months, or even years. For chronic constipation, home remedies, OTC laxatives, eating fiber, and exercising may not be enough to induce a bowel movement.

If you suffer from chronic constipation, you may need prescription medications to help you pass stools.

Read How Often Should You Poop?

If you suffer from constipation and the above remedies and OTC treatments are not effective for you, consult your doctor about other treatment options. Your doctor may recommend prescription laxatives.

Talk to your doctor right away if you have constipation with:

Learn what can cause constipation.

A healthy gut microbiome, fiber, fluids, and exercise can help prevent constipation.

Thousands of bacterial microorganisms live in your gut. These bacteria digest the fiber you eat. They then form short-chain fatty acids that promote gut health and prevent constipation. Eating beans, lentils, split peas, and chickpeas can help these beneficial bacteria with an adequate supply of resistant starches and fiber.

Eating high-fiber foods can increase the bulk in your gut and make it easier for the gut to move it further. High-fiber foods include:

• Wholemeal bread, pasta or muesli
• Oats
• Brown rice
• fruits, especially kiwis
• Vegetables, especially beets

Proper hydration helps the fiber in your diet do its job — keeping bowel movements regular. Your daily water intake is the total moisture your body absorbs from the foods and drinks you consume.

According to a 2021 article on managing chronic constipation, drinking 1.5–2 liters of water per day is a first-line treatment. Consuming mineral waters high in magnesium sulfate is even more beneficial as it acts as an osmotic laxative.

A brisk walk or aerobic exercise can boost your metabolism, stimulate the lower parts of your digestive tract, and encourage bowel movements. A small 2019 research review showed that exercise significantly improved symptoms in participants with constipation.

Learn more about preventing constipation.

Youssef (Joe) Soliman, MD, went through the following questions.

A saline enema, including a sodium phosphate such as Fleet Enema, can cause a bowel movement within 1 to 5 minutes. An enema with docusate, a stool softener, can usually make you poop in about 20 minutes.

Constipation means having fewer than three bowel movements a week. When you are constipated, your bowel movements can be hard and possibly painful.

Plums, coffee, and squatting can help induce a bowel movement. Building a healthy gut microbiome can prevent constipation. Contact your doctor if you experience constipation symptoms and they don’t go away with self-treatment.