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How to get rid of constipation in adults at home

If such a delicate problem as constipation has arisen, and there is no way to get to a doctor, you can use home remedies. But it is important that these methods be safe and effective

What is constipation

Regular bowel movements are a vital function in maintaining a healthy body. The consistency of healthy stools should be soft, “sausage” shaped. Constipation occurs when stools harden in the large intestine and do not come out.

Constipation can be caused by dehydration, stress, fiber deficiency, overeating, and eating unhealthy foods. Constipation is often a side effect of medications. Constipation can occur at any age, but it is more common in older people. One third of adults over the age of 60 have this disorder. In addition, the risk group includes women, especially pregnant and those who have recently given birth, as well as people who do not move much.

What are the dangers of constipation?

Constipation is delayed, difficult or systematically insufficient defecation (bowel emptying), reduced frequency of defecation (less than 4 per week), changes in the consistency of stools (hard, fragmented stools).

It is customary to distinguish between primary (functional) constipation as an independent disease, and secondary – a symptom of other diseases (cancer, inflammatory bowel disease, neurological diseases, endocrine, mental disorders, etc.).

Constipation can lead to abdominal pain, a feeling of distention, and intoxication. Eventually intestinal obstruction, intestinal diverticulosis, prolapse of the rectum, hemorrhoidal bleeding can occur. People with constipation have a higher risk of developing colorectal cancer than people with normal bowel function.

[Read also: This is the best natural laxative: cleanses your intestines of excess fluid! ]

How to get rid of constipation in adults ?

Constipation is very unpleasant, but fortunately, there are many home remedies that can solve the problem. For exemple:


When a person becomes dehydrated, the body begins to draw water from all tissues of the body, including the colon. To solve the problem, drink more water – 6-8 glasses a day.


Caffeine can stimulate emptying because it causes bowel muscles to contract. However, you should keep in mind that coffee also dehydrates the body, so you should drink a lot of water along with it, so as not to worsen the condition.


The warm liquid itself already soothes the digestive system. Black and green tea also contain caffeine, which stimulates the intestinal function. But there are also supplements that additionally help with constipation:

  • ginger – speeds up digestion;
  • Peppermint – soothes the stomach in an upset and helps move stools through the bowels;
  • chamomile – relaxes muscles, including those of the intestines;
  • licorice root – has anti-inflammatory properties, which will help ease the digestive system after a meal;
  • dandelion root – relieves mild constipation by stimulating liver function.

Lemon Juice

As a natural digestive aid, lemon juice can be added to drinking water or tea to increase intestinal stimulation. Freshly squeezed lemon juice is best.

[Read also: 7 Reasons to Drink a Glass of Lemon Juice Water! ]

Coconut water

Coconut water enhances kidney function and stimulates the digestive system. Coconut water also contains magnesium, which helps the muscles of the intestinal walls to eliminate feces from the body.

[Read also: 8 Amazing Benefits of Coconut Water ]

Milk and Ghee

Although drinking too much dairy can sometimes lead to constipation, some people benefit from warm milk to stimulate the bowels, especially with the addition of clarified butter.

Add 1-2 teaspoons of ghee to warm milk in the evening to gently and naturally stimulate defecation the next morning.


Probiotics help restore healthy bacteria to the digestive system.

Natural probiotics are found in sauerkraut and natural yogurt without sweeteners or preservatives. Be sure to add these foods to your diet, or take probiotics as supplements.


Fiber promotes digestive health as well as weight loss. Fiber can be soluble or insoluble. Soluble gives the stool volume, insoluble promotes the speed of movement of fecal matter through the large intestine. One should consume 25-30 grams of dietary fiber per day.

Foods rich in fiber (both soluble and insoluble):

  • vegetables;
  • fruits;
  • legumes;
  • oatmeal;
  • flaxseed;
  • bran.

If for some reason these foods do not suit you or you do not like them, you can use over-the-counter fiber supplements. They come in capsule or powder form, and can be added to water or juice (but not soda!) and taken to improve digestion.

And don’t forget to drink water – it will reduce the side effects of fiber, such as bloating.

Prunes, Figs and Raisins

Prunes have been considered a standard home remedy for constipation for centuries. In addition to fiber, it contains sorbitol, which has a laxative effect.

Raisins and figs have the same effect.


Honey is rich in enzymes that improve digestion. In addition, it is a mild laxative. Eat honey pure or add it to tea, water, or warm milk.


Omega-3 are polyunsaturated fatty acids. They naturally stimulate defecation. And they are found in foods such as red fish, avocados, fish oil, hemp seed oil, flaxseed oil.

If these foods are not to your liking, buy omega-3 supplements at the drugstore.

Castor Oil

A natural laxative, castor oil, derived from castor oil, can be taken internally to stimulate defecation. This oil not only lubricates the bowels but also makes them contract.

Take 1 to 2 teaspoons of castor oil on an empty stomach. After about 8 hours, defecation should get better. But remember, this method should not be used regularly.


Regular exercise can help maintain healthy defecation.

Take up jogging – it can activate the bowels and colon, causing a stool movement. Or dance. Or walk for 10-15 minutes 2 times a day – the effect will be the same.

If constipation causes discomfort, abdominal bloating or cramps, which makes it difficult to exercise, do yoga. Especially useful will be rotating movements of the torso – in this case the bowels are squeezed, the stool softens and comes out better.

Abdominal massage

Abdominal massage is also useful for constipation.

As you lie on your back, massage your abdomen for about 10 minutes in a clockwise direction to push the stool through the large intestine. This massage should be done twice a day.


Another remedy for constipation is laxative suppositories, which are inserted into the rectum. A suppository with glycerin can relieve mild to moderate constipation. Once inserted, the suppository begins to melt and stimulates natural defecation.

Is it possible to get rid of constipation by folk methods?

Regardless of the cause of constipation, diet plays an important role. It is recommended:

  • consume a sufficient amount of water;
  • Increase the content of dietary fiber (vegetables, fruits, herbs, ready-made preparations of dietary fiber);
  • avoid long interruptions in food intake.

In the absence of gallstones (for this purpose an ultrasound of abdominal organs is carried out) mineral water Donat magnesium or Zayechitskaya bitter, as well as vegetable oils (linseed oil, olive oil, etc.) can be used.

When should I see a doctor if I have constipation?

  • If the situation does not improve with the above recommendations, it is worth to see a doctor to determine the state of health and the proper selection of therapy.

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