Constipation treatment

Constipation is a major problem, and I get questions most of the time regarding it. That’s why I’m going to cover all the aspects like causes, symptoms, and treatment, which will help relieve constipation.

What Is Constipation?

Constipation is a condition of the digestive system, where an individual has a problem, to pass the stool.

In most of the cases, this happens because too much water is absorbed from the food. The more slow moves of the food through the digestive tract, the more water colon will absorb. Resulting, faces/shits become hard and dry.

As per the surveys have estimated that over 4 million people in the United States have frequent constipation. And about 2 percent constipation was the most common digestive complaint In the US.

Constipation is considered by less than three bowel movements per week. However, it can also involve other unpleasant symptoms, such as discomfort while going to the toilet, pain because of stool being hard, abdominal bloating and having a difficulty to pass the stool.

If you don’t bring a change in your lifestyle, which is causing this problem. Unfortunately, constipation can have a severe effect on your quality life along with your mental and physical health. Study 1, 2 3

Although there are several natural ways to avoid constipation. some of them I will cover the main cover main constipation with 10 home remedies. Before that, know the causes and symptoms.

Suggested- Beginner workout routine

1. Lack of water

2. Lack of Fiber diet

3. Lack of physical activity

4. Milk

5. Medication

6. Changes in routine

7. Problems with rectum or colon

8. Not going to the toilet when you needed

9. Aging

10. Pregnancy

In fact, constipation main symptoms are increased difficulty and straining while passing stools.

Some other symptoms include-

1. Stomach cramps

2. Losing appetite

3. Having hard or lumpy stools

4. Stomach ache

5. Stomach bloated

1. Eat More Soluble Fiber
People who’ve constipation people are usually told to increase fiber intake. But here I am talking about especially soluble fiber like lentils, peas beans, fruits, vegetables, and oatmeal, etc. Study 1, 2.

This is because increasing the intake of fiber help pass the stool easily. Study.

2. Drink Water
Drinking water plays a very major role in several health benefits. Therefore, because of being dehydrated regularly can make you become constipated. In order to prevent constipation,  it is vital to drink sufficient amount of water and stay hydrated. 

whenever you feel constipated, you could try finding some relief by drinking water.


Dehydration can make you become constipated. Make sure drink enough water around 3- 4 liter a day.

3. Drink Caffeinated Coffee
home remedies for constipation
Coffee can increase the urge to go to the toilet for some people. It happens because coffee stimulates the muscles in your digestive system. Study 1, 2.

However, a study found that caffeinated coffee can stimulate your gut similarly a meal can. In fact, this effect is about 60% stronger than drinking water and 23% stronger than decaffeinated coffee. Study


Coffee can help prevent constipation just by stimulating the muscles in the gut area. Also coffee has small amounts of soluble fiber.

4. Eat Probiotic Foods Or Get Probiotic Supplements
Probiotics can help prevent prolonged constipation. People who’ve prolonged constipation have been shown to have an imbalance of bacteria in the gut.

In fact, probiotic foods can help prevent constipation and improve balance. Study

They can also help treat constipation by producing lactic acid ( short chain of fatty acids). And these may improve gut movements making it easier to pass the stool.

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5. Try To Have A Low FODMAP Diet
Basically, Low FODMAP is a low fermentable carb known as FODMAPS.

The low-FODMAP diet is an elimination diet that is usually used to treat IBS ( irritable bowel syndrome). It can be effective at treating your constipation if IBS is only caused. Study

Though FODMAP stands for fermentable disaccharides, polyols, monosaccharides, and oilo-saccharides. This diet contains limiting high FODMAP foods for a period of time before reintroducing them to determine which ones you can bear.

Although if you’ve constipation prominent IBS, the low FODMAP cannot work alone remember. There are other aspects of your diet, as such getting enough fiber and water to get rid of your symptoms. Study 1,2

To know more about low- FODMAP

6.  Taking Magnesium Citrate
Taking magnesium citrate is a popular home remedy for constipation. It’s a type of osmotic laxative that can get online or over the counter.

If you take moderate amounts of magnesium supplements can help relieve constipation.

7. Avoiding Diary
Daily intolerance can cause constipation too. In some cases, dairy effects on gut movements and most of the people have lactose intolerance as well. Study

8. Dried Plum
Constipation treatment
Dried plums and dried plum juice are usually referred to as nature’s remedy for constipation. Apart from fiber, dried plums contain natural laxative sorbitol. In fact, this a sugar that has a laxative effect.

A study shows that dried plums also called prunes may be more effective than fiber. If you find constipation problem, dried plums can be the easiest natural remedy. Study1, 2

The best and effective dosage of dried plums ( prunes) should be around 50gm about 7 medium sized dried prunes.

Some Complications
Constipation is very conformable but not life-threatening. Although constipation can evolve into more severe conditions such as:-

A small tear around the anus
Fecal impaction, wherein dried stools accumulate in the rectum and anus. And it creates hurdle in the path of the stool
Hemorrhoid, inflamed or swollen blood vessels of veins in the rectum.
Rectal bleeding, it occurs after constantly straining to pass the stool.


Before it becomes major conditions, give it a shot these 8 home remedies, which will help relive to get rid of it. If you do any physical activity, and following cutting goal where you are on caloric deficit, then this problem can have to face when following extreme cutting goal. Considering these tips go up ahead or you can have these two supplements-

1- Metamucil (Caps during extreme cutting)

2. Probiotic (1-2) caps

These two supplements are very helpful during extreme cutting. If needed, give it a shot.

Do share your thoughts in the comment below that what do you think about it?  Share who need these remedies and connect me on social platforms so that you can grow together in terms of health and fitness info.