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What Is Constipation?
Constipation is more than just not pooping enough. It’s a condition where you have infrequent, difficult, or painful bowel movements—often fewer than three times a week. You might feel like you need to have a bowel movement but nothing’s happening. Maybe you’ve had no bowel movement in 3 days, or you’re regularly dealing with hard stool constipation, and you’re tired of feeling this way.
The truth is, constipation issues are extremely common, especially among women, and they can seriously affect your daily comfort and overall health. Regular constipation can lead to symptoms like abdominal pain, bloating, and even more serious problems if left untreated. You might be asking, “Why am I not having bowel movements?” or “Why am I constipated all the time?” Luckily, nature offers some gentle, effective solutions—without needing harsh laxatives or prescription meds.
Here are 10 natural remedies and mild laxatives that actually work to help relieve constipation—so you can start feeling like yourself again.
1. Prunes and Kiwis
When it comes to foods that make you poop instantly, prunes and kiwis top the list. Prunes contain sorbitol, a natural sugar alcohol that pulls water into the intestines, softening stool and making it easier to pass. Kiwis, on the other hand, are packed with fiber and enzymes that support smoother digestion.
These are among the best fruits for constipation and are often recommended for those who are constipated all the time or dealing with no bowel movement for days.
Read More: 10 Fiber Rich Fruits for Constipation Relief That Work Naturally
2. Warm Lemon Water
If you’ve been constipated for a week or feel stuck with stomach constipation, start your day with warm lemon water. It gently stimulates your digestive system and helps break the overnight fast with hydration and acidity that encourages bowel movement.
Many people dealing with not having regular bowel movements find this simple habit makes a noticeable difference.
3. Olive Oil
Using olive oil for constipation is an age-old remedy. Just one tablespoon of extra virgin olive oil on an empty stomach may help lubricate your intestines and soften stool naturally. This makes it an excellent mild laxative for adults dealing with hard stool constipation or feeling constipated every day.
It’s safe, simple, and even supports heart health while relieving digestive discomfort.
4. Hydration
One of the most overlooked causes of constipation is dehydration. If you’re not pooping regularly or struggling with constipated poop that’s hard and dry, your body likely needs more fluids. Water helps move things along and prevents stool from drying out in the colon.
If you keep getting constipated, aim for 8–10 cups of water a day and consider adding herbal teas or broth-based soups for extra hydration.
5. Chia and Flaxseeds
These fiber-packed seeds act like sponges in your gut, absorbing water and expanding to add bulk to your stool. Chia and flaxseeds are particularly helpful if you’re experiencing regular constipation or just not having bowel movements as often as you should.
Add a tablespoon to smoothies, oatmeal, or yogurt to support a smoother digestive flow.
6. Exercise
Exercise helps stimulate your intestinal muscles and reduce sluggishness in your digestive tract. Even light activities like walking or yoga can make a big difference if you’re feeling constipated or have ongoing trouble with bowel movements.
If you’ve been thinking, “I keep getting constipated and I eat well—what gives?” the missing link could be movement.
7. Magnesium-Rich Foods
Magnesium draws water into the intestines and helps soften stool, making it one of the best natural stool softeners out there. Try incorporating magnesium-rich foods like spinach, avocados, dark chocolate, almonds, and bananas into your diet.
It’s especially useful for those not having bowel movements regularly and searching for a mild, food-based approach to relief.
8. Probiotic-Rich Foods
If you’re constipated all the time or feel like your digestion just isn’t working right, probiotics can help. Foods like yogurt with live cultures, kefir, sauerkraut, and kimchi support the balance of healthy bacteria in your gut, which in turn supports smoother digestion.
This can be particularly beneficial for women constipation issues or anyone with chronic constipation problems.
9. Eliminate Foods That Slow You Down
Sometimes, feeling constipated is linked to what you shouldn’t be eating. Limit low-fiber, processed foods, excess dairy, and red meat—these can all contribute to stomach constipation or make an existing problem worse.
While increasing foods that make you poop instantly, also be mindful of cutting back on the culprits that contribute to being constipated in the first place.
10. Establish a Bathroom Routine and Don’t Hold It
Ignoring the urge to go is something many of us do—especially when we’re busy—but it can lead to no bowel movement or worsening constipation over time. Set aside time each day to relax and give your body a chance to move things naturally. Try not to rush, strain, or wait too long.
Your gut loves routine, and responding to its signals is a vital part of avoiding regular constipation.
When Constipation Is a Sign to See a Doctor
If you’ve had no bowel movement in 3 days or longer, or if your constipation issues are interfering with daily life despite trying natural remedies, it’s important to speak to a healthcare provider. Chronic constipation can sometimes be linked to underlying health concerns like hypothyroidism, IBS, or pelvic floor disorders.
Also, pay attention to the side effects of constipation, such as bloating, nausea, cramping, and rectal discomfort. These symptoms are your body’s way of saying, “I need help.”
