Natural Remedies for Constipation: What the Evidence Says

Updated 2026-10-08 · NutriNaturalis Editorial Team

Disclosure: some links on this page are affiliate links. If you buy through them we may earn a commission, at no extra cost to you. This content is for information only and is not medical advice — talk to your doctor before starting any supplement.

Constipation means having fewer than three bowel movements a week, or stools that are hard, dry and difficult to pass, according to NIDDK. Most cases respond to simple changes. This guide covers the natural steps with the best support, then explains where supplements fit.

What is the most effective natural remedy for constipation?

Eating more fiber, drinking enough fluid and staying active are the first steps recommended by the NIDDK constipation treatment page. Fiber adds bulk and holds water in stool, making it softer and easier to pass. Most people need to increase fiber gradually over a few weeks to avoid gas.

How much fiber do you need each day?

General U.S. dietary guidance suggests roughly 14 grams of fiber for every 1,000 calories eaten, which works out to about 25 to 34 grams a day for most adults. MedlinePlus on fiber explains the difference between soluble fiber, which dissolves in water and forms a gel, and insoluble fiber, which adds bulk. Both help with regularity.

Which foods help with constipation?

The NIDDK eating guide for constipation highlights:

Prunes are another traditional choice: they contain fiber and sorbitol, a natural sugar alcohol that draws water into the bowel.

Does drinking water help constipation?

Fluids help fiber work. NIDDK recommends drinking water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, especially when increasing fiber. Water alone will not fix constipation if fiber intake is low, but low fluid makes fiber less effective.

Does exercise help you go?

Regular physical activity is one of NIDDK's core recommendations. Even a daily walk can help the bowel move. People who are bedridden or very inactive are more prone to constipation.

Do bowel habits and timing matter?

Yes. Trying to have a bowel movement at the same time each day, often after breakfast when the gut is naturally more active, and not ignoring the urge to go are simple habits doctors commonly suggest. Some people find a small footstool that raises the knees makes passing stool easier.

See a psyllium-based option: Synogut

Do coffee and warm drinks help bowel movements?

Many people find that a warm drink in the morning, including coffee, encourages a bowel movement, partly because eating and drinking naturally trigger muscle activity in the colon. That effect varies from person to person. Caffeine is not a substitute for fiber and fluid, and too much can disturb sleep or cause jitteriness.

Can magnesium help with constipation?

Some over-the-counter laxatives use magnesium compounds, which draw water into the bowel. NIDDK lists osmotic laxatives among over-the-counter options. Magnesium products are not right for everyone, especially people with kidney disease, so check with a doctor or pharmacist before using them regularly.

Are fiber supplements a good natural option?

Fiber supplements are listed by NIDDK among over-the-counter options when diet changes are not enough. Common types include:

• Psyllium (a soluble, gel-forming fiber)
• Methylcellulose (a synthetic fiber)
• Wheat dextrin and calcium polycarbophil
• Glucomannan (from konjac root)

Take fiber supplements with a full glass of water, increase gradually, and separate them from medicines by a couple of hours. Among the products on this site, Synogut names psyllium, while GutOptim and DigestSync list glucomannan and other fibers. None of them discloses fiber grams per serving, so a plain fiber supplement is easier to dose precisely. Compare them in GutOptim vs Synogut.

Do probiotics help constipation?

Some probiotic strains have been studied for constipation with mixed results. NCCIH emphasizes that effects are strain-specific. Probiotics are a secondary option after fiber, fluid and activity; see our probiotics guide.

What about herbal laxatives?

Some herbal products contain stimulant laxatives such as senna or aloe latex. NCCIH notes that oral aloe latex can cause abdominal pain, cramps and diarrhea, and that FDA required its removal from over-the-counter laxatives because of a lack of safety data. NIDDK advises using stimulant laxatives only if constipation is severe or other treatments have not worked. Traditional herbal blends such as DigestiStart are not laxatives in the usual sense and have limited research.

Which medicines can cause constipation?

The NIDDK causes page lists several, including narcotic pain medicines, antacids that contain aluminum and calcium, iron supplements, calcium channel blockers, diuretics, anticonvulsants and some medicines for depression or Parkinson's disease. If constipation started with a new medicine, ask your doctor or pharmacist rather than stopping it on your own.

Is constipation different in older adults?

Constipation becomes more common with age. Older adults are more likely to take medicines that slow the bowel, to drink less, to move less and to eat smaller meals with less fiber. The same first steps apply, but it is especially important for older adults to review their medicine list with a pharmacist and to add fiber slowly with enough fluid.

When should you see a doctor about constipation?

NIDDK advises seeing a doctor if symptoms do not go away with self-care or if you have a family history of colon or rectal cancer. Get prompt care for blood in the stool, black stools, unexplained weight loss, severe abdominal pain or fever. MedlinePlus on constipation has further guidance on warning signs.

Does stress affect constipation?

Stress and changes in routine, such as travel, shift work or a new job, can affect bowel habits. NIDDK lists life and routine changes among the causes of constipation. Keeping regular meal and sleep times, building in unhurried time for the bathroom, and staying active can help when your schedule changes.

A simple 2-week plan to try first

1. Add one extra serving of fruit or vegetables each day, including prunes or pears.
2. Switch to whole-grain bread and cereals.
3. Drink a glass of water with each meal and between meals.
4. Walk for 20 to 30 minutes most days.
5. Sit on the toilet at the same time each morning without straining.
6. If there is little change after two weeks, consider a fiber supplement and talk to your doctor.

See a fiber blend: GutOptim

Sources consulted: niddk.nih.gov, medlineplus.gov, nccih.nih.gov.