If you are feeling bloated or experiencing irregular bowel movement, you may be looking for immediate constipation relief. Before going to the store to buy laxatives, you should try the following natural remedies at home. 

What are symptoms of constipation?

Constipation occurs when a person has not had a regular bowel movement or is passing hard, lumpy stool. Common symptoms of constipation include:

• feeling bloated, 
• abdominal discomfort, 
• straining excessively while on the toilet, 
• nausea, and 
• decreased appetite. 

What are natural ways to relieve constipation?

Dealing with constipation can be uncomfortable. The good news is that there are several ways to relieve constipation naturally at home. 

1. Hydrate! Drinking more water can help soften stool that is difficult to pass. Dehydration is a contributing factor to constipation. It is recommended to drink at least 8 to 10 glasses (~64 fluid ounces) of water per day. Alternatively, you can drink herbal teas to help relieve constipation. Green tea, peppermint tea, ginger tea, and senna tea are great for promoting regular bowel movement. Drinking prune juice is also recommended to relieve constipation.
2. Eat more fiber. Fiber from fruits, vegetables, and whole grains (oatmeal, quinoa, brown rice, etc.) can help soften stool. Increasing your fiber intake can help relieve constipation by moving food waste through the colon. Additionally, there are natural laxatives such as nuts, figs, lentils, prunes, and flaxseed. It is recommended to eat 25 to 30 grams of fiber per day.
3. Exercise. Walking, yoga, riding a bike, or swimming are low-impact exercises that can help stimulate bowel movement. Exercising on a daily basis can help improve digestion and prevent constipation.
4. Listen to your body. If you feel constipated, do not strain or force yourself to poop. Doing so will increase constipation pain. Instead, try using a footstool to improve your posture on the toilet. This will help pass bowel movements more effectively. If you feel the urge to use the bathroom, don’t hold it in. Practicing good toilet habits can help prevent constipation. Reduce stress as much as possible.

Try these natural remedies to relieve constipation at home. In most cases, constipation is not a serious medical concern. If you find that these home constipation remedies are not improving your condition, you can try over-the-counter laxatives. 

If you experience long term constipation and no improvement in bowel habits, seeing medical attention can help diagnose underlying medical conditions. Your primary care doctor may refer you to a gastroenterologist.

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