Table of ContentsView AllTable of ContentsEat FruitEat VegetablesOther Fiber SourcesMagnesiumHeat ApplicationsBowel RetrainingBiofeedbackLaxatives
Table of ContentsView All
View All
Table of Contents
Eat Fruit
Eat Vegetables
Other Fiber Sources
Magnesium
Heat Applications
Bowel Retraining
Biofeedback
Laxatives
Constipationcan be painful and frustrating, but there are options for treatment that can help. This includes consuming fiber and other substances that help soften stool, or speeding up the movement of your intestine (known asperistalsis).
Constipation occurs when the muscular contractions of your intestine slow down, causing too much water to be absorbed from your stool. It can also occur when you aredehydratedor eat fatty or fried foods that promote constipation.
This article looks at eight remedies you can use to relieve constipation at home.
How Long Does Constipation Last?
Eat More Fruit
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Certain types of fruits contain a lot ofsoluble fiber. This is the type of fiber that absorbs water from the intestine, making stools moist andeasier to pass. Fruits also contain a lot of water that helps make stools softer.
The best fruits for constipation include:
Prune, apple and pear juice are also helpful.
Eat More Vegetables
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Vegetables and legumes are especially high in soluble fiber. Certain types can be eaten raw or cooked, while others (like beans) need to be cooked to improve digestion and reduce gassiness.
Vegetables you should eat for constipation include:
Find Other Sources of Fiber
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Another way to get more fiber into your diet is to eat seeds. You can sprinkle these on top of foods or use them as snacks whenever you are constipated.
Seeds that are especially high in soluble fiber include:
You can also increase your fiber intake with over-the-counterfiber supplements.Psylliumis one of the more commonly used ingredients, found in brand-name supplements like Metamucil, Fiberall, and others.
The Health Benefits of Fiber Supplements
Take Magnesium
Some people report thatmagnesiumsupplements help relieve constipation, Magnesium is an essential mineral that helps regulate involuntary muscle functions like heartbeats and peristalsis.
Magnesium supplements may help increase intestinal contractions while drawing water into the colon, making stools softer.
The recommended daily intake of magnesium for adults from all sources is 350 milligrams (mg) from all sources.If you decide to take magnesium for constipation, use no more than 2,000 mg per day. Taking more can lead to nausea, fatigue, muscle weakness, and irregular heartbeats.
Use a Heating Pad
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Can you relieve constipation with a heating pad? Possibly. Some small studies have shown raising your body temperature can ease constipation.The warmth is thought to increase blood circulation, relax intestinal muscles, and increase peristalsis. However, most of the support for using heating pads is based on personal experience and not research.
A 2024 study inGynecology & Obstetricsreported that heat packs applied to the abdomen four times daily helped ease constipation in females following gynecologic surgery.
Avoid using heating pads for longer than 30 minutes as it could end up causing diarrhea or skin damage. You should also place a towel between your skin and the heat source to avoid accidental burns.
10 Best Heating Pads Reviewed
Retrain Your Bowels
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Constipation often occurs because you spend too much time at your desk “holding it in.” This allows your intestines more time to draw water from your stool. In time, constipation can become chronic (persistent) and harder to treat.
To change this pattern, trybowel retraining, a strategy used to promote regular bowel movements:
By practicing this daily and increasing your fiber intake, you will eventually get to a point where you will have regular bowel movements.
Try Biofeedback
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Biofeedback is a mind-body therapy used to exert control over some of your body’s involuntary functions such as heart rate and bowel movements. It involves a biofeedback machine equipped with various tools and sensors, including anelectromyograph (EMG)used to measure muscle contractions.
With practice and close observation, biofeedback may teach you how to relax the muscles involved with bowel movements and overcome dyssynergic defecation.
Take a Laxative
Laxativesare a last resort when all other home remedies fail. They are only intended for short-term relief as their overuse can end up having the opposite effect—causing rather than relieving constipation.
There are several types of laxatives:
Guide to Over-the-Counter Laxatives
Summary
Constipation is not only frustrating but possibly painful. It can often be treated at home with diet and other interventions. Treatment options include increasing your fruit and vegetable intake, taking magnesium or fiber supplements, using a heating pad, and practicing bowel retraining. Laxatives are considered a last resort.
Can Exercise Help With Constipation Relief?
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Forootan M, Bagheri N, Darvishi M.Chronic constipation: A review of literature.Medicine. 2018;97(20):e10631. doi:10.1097/MD.0000000000010631Dietary Guidelines For Americans.Food sources of dietary fiber.Drulyte D, Orlien V.The effect of processing on digestion of legume proteins.Foods. 2019;8(6):224. Published 2019 Jun 24. doi:10.3390/foods8060224Dietary Guidelines For Americans.Food sources of dietary fiber.Erdogan A, Rao SSC, Thiruvaiyaru D, et al.Randomized clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation.Aliment Pharmacol Ther. 2016;44(1):35-44. doi:10.1111/apt.13647National Institutes of Health.Magnesium.Bothe G, Coh A, Auinger A.Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study.Eur J Nutr. 2017;56(2):491–499. doi:10.1007/s00394-015-1094-8National Institutes of Health.Magnesium.Gungorduk K, Selimoglu B, Gulseren V, Yasar E, Comba C, Ozdemi IA.Effect of abdominal hot pack application on gastrointestinal motility recovery after comprehensive gynecologic staging surgery.Gynecol Obstet.2024:164(3):1108-1116. doi:10.1002/ijgo.15181University of North Carolina School of Medicine.Bowel retraining program.Ahadi T, Madjlesi F, Mahjoubi B, Mirzaei R.The effect of biofeedback therapy on dyssynergic constipation in patients with or without irritable bowel syndrome.J Res Med Sci.2014 Oct;19(10):950–955.National Library of Medicine.Constipation - self care.Jin J.Over-the-counter laxatives.JAMA.2014;312(11):1167. doi:10.1001/jama.2014.2078Additional ReadingFord AC, Moayyedi P, Chey WD, et al.American College of Gastroenterology monograph on management of irritable bowel syndrome.Am J Gastroenterol. 2018;113(Suppl 2):1-18. doi:10.1038/s41395-018-0084-xJones J, Boorman J, Cann P, et al. British Society ofGastroenterology guidelines for the management of the irritable bowel syndrome.Gut. 2000;47 Suppl 2(Suppl 2):ii1-ii19. doi:10.1136/gut.47.suppl_2.ii1Lee YY.What’s new in the toolbox for constipation and fecal incontinence?.Front Med (Lausanne). 2014;1:5. Published 2014 Mar 24. doi:10.3389/fmed.2014.00005
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Forootan M, Bagheri N, Darvishi M.Chronic constipation: A review of literature.Medicine. 2018;97(20):e10631. doi:10.1097/MD.0000000000010631Dietary Guidelines For Americans.Food sources of dietary fiber.Drulyte D, Orlien V.The effect of processing on digestion of legume proteins.Foods. 2019;8(6):224. Published 2019 Jun 24. doi:10.3390/foods8060224Dietary Guidelines For Americans.Food sources of dietary fiber.Erdogan A, Rao SSC, Thiruvaiyaru D, et al.Randomized clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation.Aliment Pharmacol Ther. 2016;44(1):35-44. doi:10.1111/apt.13647National Institutes of Health.Magnesium.Bothe G, Coh A, Auinger A.Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study.Eur J Nutr. 2017;56(2):491–499. doi:10.1007/s00394-015-1094-8National Institutes of Health.Magnesium.Gungorduk K, Selimoglu B, Gulseren V, Yasar E, Comba C, Ozdemi IA.Effect of abdominal hot pack application on gastrointestinal motility recovery after comprehensive gynecologic staging surgery.Gynecol Obstet.2024:164(3):1108-1116. doi:10.1002/ijgo.15181University of North Carolina School of Medicine.Bowel retraining program.Ahadi T, Madjlesi F, Mahjoubi B, Mirzaei R.The effect of biofeedback therapy on dyssynergic constipation in patients with or without irritable bowel syndrome.J Res Med Sci.2014 Oct;19(10):950–955.National Library of Medicine.Constipation - self care.Jin J.Over-the-counter laxatives.JAMA.2014;312(11):1167. doi:10.1001/jama.2014.2078Additional ReadingFord AC, Moayyedi P, Chey WD, et al.American College of Gastroenterology monograph on management of irritable bowel syndrome.Am J Gastroenterol. 2018;113(Suppl 2):1-18. doi:10.1038/s41395-018-0084-xJones J, Boorman J, Cann P, et al. British Society ofGastroenterology guidelines for the management of the irritable bowel syndrome.Gut. 2000;47 Suppl 2(Suppl 2):ii1-ii19. doi:10.1136/gut.47.suppl_2.ii1Lee YY.What’s new in the toolbox for constipation and fecal incontinence?.Front Med (Lausanne). 2014;1:5. Published 2014 Mar 24. doi:10.3389/fmed.2014.00005
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Forootan M, Bagheri N, Darvishi M.Chronic constipation: A review of literature.Medicine. 2018;97(20):e10631. doi:10.1097/MD.0000000000010631Dietary Guidelines For Americans.Food sources of dietary fiber.Drulyte D, Orlien V.The effect of processing on digestion of legume proteins.Foods. 2019;8(6):224. Published 2019 Jun 24. doi:10.3390/foods8060224Dietary Guidelines For Americans.Food sources of dietary fiber.Erdogan A, Rao SSC, Thiruvaiyaru D, et al.Randomized clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation.Aliment Pharmacol Ther. 2016;44(1):35-44. doi:10.1111/apt.13647National Institutes of Health.Magnesium.Bothe G, Coh A, Auinger A.Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study.Eur J Nutr. 2017;56(2):491–499. doi:10.1007/s00394-015-1094-8National Institutes of Health.Magnesium.Gungorduk K, Selimoglu B, Gulseren V, Yasar E, Comba C, Ozdemi IA.Effect of abdominal hot pack application on gastrointestinal motility recovery after comprehensive gynecologic staging surgery.Gynecol Obstet.2024:164(3):1108-1116. doi:10.1002/ijgo.15181University of North Carolina School of Medicine.Bowel retraining program.Ahadi T, Madjlesi F, Mahjoubi B, Mirzaei R.The effect of biofeedback therapy on dyssynergic constipation in patients with or without irritable bowel syndrome.J Res Med Sci.2014 Oct;19(10):950–955.National Library of Medicine.Constipation - self care.Jin J.Over-the-counter laxatives.JAMA.2014;312(11):1167. doi:10.1001/jama.2014.2078
Forootan M, Bagheri N, Darvishi M.Chronic constipation: A review of literature.Medicine. 2018;97(20):e10631. doi:10.1097/MD.0000000000010631
Dietary Guidelines For Americans.Food sources of dietary fiber.
Drulyte D, Orlien V.The effect of processing on digestion of legume proteins.Foods. 2019;8(6):224. Published 2019 Jun 24. doi:10.3390/foods8060224
Erdogan A, Rao SSC, Thiruvaiyaru D, et al.Randomized clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation.Aliment Pharmacol Ther. 2016;44(1):35-44. doi:10.1111/apt.13647
National Institutes of Health.Magnesium.
Bothe G, Coh A, Auinger A.Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study.Eur J Nutr. 2017;56(2):491–499. doi:10.1007/s00394-015-1094-8
Gungorduk K, Selimoglu B, Gulseren V, Yasar E, Comba C, Ozdemi IA.Effect of abdominal hot pack application on gastrointestinal motility recovery after comprehensive gynecologic staging surgery.Gynecol Obstet.2024:164(3):1108-1116. doi:10.1002/ijgo.15181
University of North Carolina School of Medicine.Bowel retraining program.
Ahadi T, Madjlesi F, Mahjoubi B, Mirzaei R.The effect of biofeedback therapy on dyssynergic constipation in patients with or without irritable bowel syndrome.J Res Med Sci.2014 Oct;19(10):950–955.
National Library of Medicine.Constipation - self care.
Jin J.Over-the-counter laxatives.JAMA.2014;312(11):1167. doi:10.1001/jama.2014.2078
Ford AC, Moayyedi P, Chey WD, et al.American College of Gastroenterology monograph on management of irritable bowel syndrome.Am J Gastroenterol. 2018;113(Suppl 2):1-18. doi:10.1038/s41395-018-0084-xJones J, Boorman J, Cann P, et al. British Society ofGastroenterology guidelines for the management of the irritable bowel syndrome.Gut. 2000;47 Suppl 2(Suppl 2):ii1-ii19. doi:10.1136/gut.47.suppl_2.ii1Lee YY.What’s new in the toolbox for constipation and fecal incontinence?.Front Med (Lausanne). 2014;1:5. Published 2014 Mar 24. doi:10.3389/fmed.2014.00005
Ford AC, Moayyedi P, Chey WD, et al.American College of Gastroenterology monograph on management of irritable bowel syndrome.Am J Gastroenterol. 2018;113(Suppl 2):1-18. doi:10.1038/s41395-018-0084-x
Jones J, Boorman J, Cann P, et al. British Society ofGastroenterology guidelines for the management of the irritable bowel syndrome.Gut. 2000;47 Suppl 2(Suppl 2):ii1-ii19. doi:10.1136/gut.47.suppl_2.ii1
Lee YY.What’s new in the toolbox for constipation and fecal incontinence?.Front Med (Lausanne). 2014;1:5. Published 2014 Mar 24. doi:10.3389/fmed.2014.00005
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