Natural Remedies for Constipation
Natural ways to relieve constipation with fiber, herbs, and lifestyle changes. Below you'll find evidence-based remedies that grandmothers have used for generations, now verified by modern medical research.
1. Flaxseed
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How It Helps
Flaxseed is rich in soluble and insoluble fiber that adds bulk to stool and promotes bowel movements. It also contains natural oils that lubricate the intestinal tract.
🔬 What the Research Says
A 2015 randomized trial in the Journal of Ethnopharmacology found flaxseed improved bowel frequency and stool consistency in constipation patients, comparable to standard laxatives.
[1] Effect of flaxseed supplementation on constipation - Journal of Ethnopharmacology (2015)
📋 How to Use
Mix 1-2 tablespoons of ground flaxseed into water, yogurt, or smoothies. Always drink plenty of water when consuming flaxseed to prevent worsening constipation.
💊 Dosage
1-2 tablespoons ground flaxseed daily with at least 8oz water.
⚠️ Side Effects & Cautions
May cause bloating initially. Always take with adequate water. Avoid if you have bowel obstruction.
🛒 Recommended Products
Bob's Red Mill Ground Flaxseed
★★★★★ 4.7 · $8-12
2. Magnesium
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How It Helps
Magnesium citrate acts as an osmotic laxative, drawing water into the intestines to soften stool and stimulate bowel movements. It is one of the most reliable natural remedies for constipation.
🔬 What the Research Says
A 2021 review in Nutrients confirmed magnesium supplementation effectively improves stool frequency and consistency in constipation, with magnesium citrate being the most effective form for bowel relief.
[1] Magnesium and constipation: a systematic review - Nutrients (2021)
📋 How to Use
Take magnesium citrate supplement with a full glass of water, preferably in the evening. Effects typically occur within 6-12 hours.
💊 Dosage
200-400mg magnesium citrate before bed. Start low and increase as needed.
⚠️ Side Effects & Cautions
May cause cramping or diarrhea at high doses. Not recommended for people with kidney disease.
🛒 Recommended Products
Natural Vitality CALM Magnesium
★★★★★ 4.7 · $15-25
3. Aloe Vera
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How It Helps
Aloe vera latex contains anthraquinones, natural compounds that stimulate intestinal contractions and increase water content in the colon, promoting bowel movements.
🔬 What the Research Says
A 2018 systematic review in the Journal of Neurogastroenterology and Motility found aloe vera was effective for improving stool consistency and frequency in patients with constipation-predominant IBS.
[1] Aloe vera in treatment of constipation: a systematic review - Journal of Neurogastroenterology and Motility (2018)
📋 How to Use
Take aloe vera juice or capsules containing aloe latex. Use the inner gel for milder effects. Limit use to short-term relief.
💊 Dosage
50-200mg aloe latex capsules, or 1-2 tablespoons aloe vera juice daily. Use for no more than 1-2 weeks.
⚠️ Side Effects & Cautions
Aloe latex can cause cramping. Long-term use may cause electrolyte imbalances. Not safe during pregnancy.
🛒 Recommended Products
Lily of the Desert Aloe Vera Juice
★★★★ 4.4 · $10-15
4. Ginger
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How It Helps
Ginger is a prokinetic agent that speeds up gastric emptying and stimulates intestinal motility. It helps move food through the digestive tract more efficiently.
🔬 What the Research Says
A 2018 systematic review in Food Science & Nutrition confirmed ginger accelerates gastric emptying and improves gastrointestinal motility, supporting its use for constipation and sluggish digestion.
[1] Ginger in gastrointestinal disorders: a systematic review - Food Science & Nutrition (2018)
📋 How to Use
Drink 2-3 cups of fresh ginger tea daily. Grate 1 inch of fresh ginger into hot water and steep for 10 minutes. Add honey and lemon to taste.
💊 Dosage
1-2g fresh ginger or 250mg ginger extract, 2-3 times daily before meals.
⚠️ Side Effects & Cautions
Generally safe. May cause mild heartburn. Avoid excessive doses if on blood thinners.
🛒 Recommended Products
Traditional Medicinals Organic Ginger Tea
★★★★★ 4.7 · $5-8
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Browse All ConditionsLast reviewed: February 2026