4 Natural Constipation Solutions for REAL Relief
If you have a medicine cabinet full of drugs like Miralax, Ex-Lax, or Colace, then you’re all too familiar with the C word—constipation.
The older you become, the slower things tend to move. And your gastrointestinal system is no exception.
So, if you have less than three bowel movements a week, strain to go, or have hard, lumpy stools, I have a few tips to help speed things up again.
Constipation can be caused by a variety of things.
Your intestines can become weaker, slowing the progress of food through your digestive tract.
You could be taking a medication that slows down your bowels. Constipation could also be a symptom of an underlying medical condition.
That’s why I’d never recommend just taking a handful of supplements and hoping for the best.
If you’re experiencing frequent constipation, see your doctor to rule out something more serious.
But in most cases, constipation is simply your body’s way of telling you that you’re not eating right. This can be easily remedied with a whole food diet filled with plenty of fiber and water.
In addition, here are a few key supplements to help move things along.
- Psyllium Husk
This ancient remedy works just as well today as it did thousands of years ago. As a source of soluble fiber, psyllium husk creates a gel-like substance in your digestive tract that helps absorb water, soften stool, and make it easier to “go.”
Research shows it improves the microbiome of people suffering from constipation in just one week.
Because psyllium husk can cause bloating, be sure to increase your dose gradually. And always drink plenty of water (at least eight ounces with each dose) when taking psyllium husk to avoid choking and to help it effectively move through your digestive tract.
- Probiotics
Certain types of “bad bacteria” produce methane, which contributes to constipation. While various types of “good bacteria,” on the other hand, speed things through your digestive tract.
That’s where probiotics come in. A healthy microbiome is essential for smooth, regular digestion. By increasing the population of beneficial bacteria, probiotics crowd out the harmful microbes that can slow things down.
The result? A gut environment that supports healthy, consistent bowl movements and keeps things moving the way they should.
You can get probiotics through foods like kefir and yogurt, or from a quality probiotic supplement.
- Magnesium
Magnesium citrate works similarly to psyllium husk: It draws in water, softens stools, and stimulates the bowels to get moving. As an added benefit, it relaxes the muscles in your intestines, allowing for smoother bowel movements.
- Prune juice
Yes, believe it or not, this old wives’ remedy actually works. Prunes contain two things that help with constipation: fiber and sorbitol. Together, they make bowel movements easier by adding bulk and keeping things soft.
One study showed that when people with chronic constipation drank two ounces of prune juice every day for eight weeks, they had fewer hard and lumpy stools. But it shouldn’t take that long to see some results. Most notice the effects in a matter of hours.
Remember, these solutions aren’t cure-alls, but they’re helpful tools to speed things up. Meanwhile, you can work on the lifestyle changes that address the root issue by increasing your fiber intake, drinking more water, and getting plenty of exercise.
P.S. Battling bowel issues? Skip THIS popular supplement.
View Sources
Sorangel Diaz; Khaled Bittar; Muhammad F. Hashmi; Magda D. Mendez, Constipation – StatPearls, Treasure Island (FL): StatPearls Publishing; 2025 Jan
