10 Natural Ways to Overcome Constipation (That Actually Work)

Constipation is one of those things we don’t talk about openly, but silently struggle with. Sometimes it happens because of stress, sometimes because of our food habits, and sometimes without any reason at all.

But the good thing is… small daily habits can make a big difference.
You don’t always need harsh laxatives. Your kitchen and your routine have enough natural solutions to help your body get back on track.

Here are 10 gentle, natural, and effective ways to relieve constipation and keep your digestion smooth.

Image source: Pexels (Mikhail Nilov)

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1. Warm Water in the Morning

Starting your day with a glass of warm water helps wake up your digestive system.
It softens the stool, boosts bowel movements, and works like a natural cleanser for the gut.

Tip: Add a few drops of lemon if you like.

2. Eat Fibre-Rich Foods Daily

Your intestines need fibre to move waste smoothly.
Simple everyday foods can help:

• Oats

• Fruits like papaya, apple, and pear

• Vegetables like bottle gourd

• Whole grains

• Flaxseeds

Consistency is the key. Even adding one fruit a day makes a difference.

3. Stay Hydrated Throughout the Day

Dehydration is one of the biggest hidden causes of constipation.
When you drink less water, your colon absorbs water from the stool, making it hard and dry.

Aim for: 7–8 glasses of water a day.
Herbal teas and infused water also help.

4. Add Ghee to Your Diet

A small spoon of ghee works like magic for the digestive system.
Ayurveda says ghee lubricates the intestines and helps stools pass easily.

Try:
1 tsp ghee in warm milk at night
—especially helpful if you have dry, hard stools.

5. Eat Papaya (Nature’s Best Remedy)

Papaya contains natural enzymes that support digestion.
Eating papaya in the morning or as an evening snack is one of the simplest ways to relieve constipation naturally.

6. Keep Your Gut Active with Light Movement

A sluggish lifestyle often leads to a sluggish gut.
A 15–20 minute walk after meals improves digestion and stimulates bowel movement.

Even gentle yoga poses like:

• Pawanmuktasana

• Vajrasana

• Child’s pose

…can help a lot.

7. Don’t Ignore Your Body’s Signals

Holding your urge often results in constipation.
Your body works in a natural rhythm—especially in the morning.

Give yourself 5–10 minutes calmly without rushing or using your phone.
Your body needs a relaxed mind to pass stool easily.

8. Take Warm Fluids Before Bed

If your stomach feels heavy or bloated at night, try:

• Warm jeera water

• Warm ajwain water

• Warm Trifala water

These soothe the stomach and support a smooth morning bowel movement.

9. Add Flaxseeds or Chia Seeds

These seeds are rich in fibre and healthy fats.
They add bulk to the stool and make it easier to pass.

How to use:
Add 1 tsp of soaked chia seeds or roasted flaxseeds to your breakfast.

10. Reduce Constipation-Triggering Foods

Some foods slow down your digestion:

• Excess tea/coffee

• Too many fried foods

• Packaged snacks

• Too much refined flour (maida)

• Low-fiber meals

You don’t have to avoid them completely, just balance them with fibre and water.

When Should You See a Doctor?

If constipation lasts more than a week or you notice severe pain, bleeding, or sudden changes in your bowel habits, it’s better to consult a doctor.

Final Thoughts

Constipation is not just about the stomach—it's a sign your body needs small lifestyle adjustments.
When you eat right, stay hydrated, and keep your routine balanced, your digestion naturally improves.

Little changes every day can bring the biggest relief.

Frequently Asked Questions (FAQ)

1. How can I relieve constipation quickly at home?
Drinking warm water, eating papaya, taking 1 tsp of ghee in warm milk at night, and walking after meals are some of the quickest natural ways to relieve constipation.

2. What foods help soften stools naturally?
Fruits like papaya, pear, banana, and fibre-rich foods like oats, vegetables, and flaxseeds help soften stools naturally.

3. Is warm ghee and milk good for constipation?
Yes. Ayurveda recommends 1 tsp of ghee in warm milk at night for dry, hard stools. It lubricates the intestines and promotes smooth bowel movements.

4. Can lack of water cause constipation?
Absolutely. Low water intake makes stools hard and dry. Staying hydrated is one of the simplest ways to prevent constipation.

5. Which seeds are best for constipation?
Flaxseeds and chia seeds are excellent because they contain soluble fibre that adds bulk and helps stools pass easily.

6. When should I see a doctor for constipation?
If constipation lasts more than a week, comes with severe pain, bleeding, or sudden changes in bowel habits, you should consult a doctor.

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). "Constipation – Symptoms and Causes."
2. Mayo Clinic Staff. "Constipation: Overview, Symptoms and Lifestyle Remedies."
3. Cleveland Clinic. "Constipation: Causes, Treatment, and Prevention."
4. American Gastroenterological Association (AGA). "Guidelines on Constipation Management."
5. Harvard Health Publishing. "Fibre and Digestive Health."
6. Academy of Nutrition and Dietetics. "Hydration and Gut Motility."
7. Journal of Gastroenterology & Hepatology. Selected research articles on dietary fibre, hydration, and physical activity effects on bowel movements.
8. Journal of Ethnopharmacology. Studies on papaya enzymes (papain) and digestion support.
9. Ayurveda Classical Texts:
   • Charaka Samhita – Chikitsa Sthana, chapters discussing vatanulomana, snehana, and ghee for bowel regulation.
   • Ashtanga Hridaya, sections on daily routine (dinacharya) and use of warm water and ghee for digestion.
   • Bhavaprakasha references papaya, flaxseeds, and digestive herbs like ajwain and jeera.
10. International Journal of Yoga. Studies on the benefits of gentle yoga poses (e.g., Pawanmuktasana, Vajrasana, Child's Pose) for gut motility.
11. Nutrition Reviews. "Role of Omega-3 and Fibre-Rich Seeds (Flax and Chia) in Improving Bowel Movements."
12. World Journal of Gastroenterology. Articles on lifestyle, hydration, and constipation.

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