How to Get Rid of Constipation Naturally (Without Laxatives)

Why Skip Laxatives?

Laxatives can provide quick relief, but they don’t address the root cause of constipation. Over time, frequent use may even make your gut dependent on them. Thankfully, there are natural remedies that support regularity, improve gut function, and prevent constipation from coming back.

1. Load Up on Fiber

Fiber is your gut’s best friend. It adds bulk to stool and speeds up transit time.

• Soluble fiber (oats, beans, apples) absorbs water and softens stool.

• Insoluble fiber (whole grains, veggies) helps push stool through.

👉 Aim for 25–30 grams of fiber per day. Increase slowly to avoid bloating.

2. Stay Hydrated

Dehydration is a leading cause of constipation. Water keeps stool soft and easier to pass.

• Drink at least 8 glasses daily (more if active).

• Herbal teas like peppermint or ginger can also stimulate digestion.

3. Move Your Body

Exercise gets your intestines moving. Even 20–30 minutes of walking daily can help. Yoga poses (like twists or forward folds) are particularly effective for stimulating bowel activity.

4. Try Natural “Gut Helpers”

Certain foods and remedies are famous for relieving constipation naturally:

• Prunes or prune juice – rich in sorbitol, a natural laxative.

• Chia or flaxseeds – packed with fiber and omega-3s.

• Fermented foods (yogurt, sauerkraut, kimchi) – provide probiotics for healthy gut bacteria.

5. Build a Bathroom Routine

Consistency is key:

• Try to go at the same time daily (mornings often work best).

• Don’t ignore the urge to go—delaying can worsen constipation.

• Use a footstool to elevate your feet; this mimics a squatting position that eases elimination.

6. Support Gut Lining & Comfort

If constipation is frequent, your gut lining may need support. Supplements with slippery elm, licorice root, and marshmallow root (like VitaProtect Daily) help soothe the digestive tract. Probiotics such as VitaCleanse ImmuneCore can also rebalance your microbiome for more regular bowel movements.

When to See a Doctor

Natural remedies work for most occasional constipation. But if you experience:

• Blood in stool

• Severe abdominal pain

• Constipation lasting more than 2 weeks…then consult a healthcare provider.

✅ Key Takeaway: You don’t need harsh laxatives to beat constipation. With the right mix of fiber, hydration, movement, gut-friendly foods, and supplements, you can stay regular and keep your digestion running smoothly.