How to Relieve Constipation Naturally: A Complete Gut Health Guide

Constipation means passing stool fewer than three times a week, or having stools that are hard, painful, or difficult to pass. It's one of the most common digestive complaints - and one of the most fixable, once you understand what's actually driving it.

Common causes include:

• Low dietary fibre intake
• Inadequate hydration
• A sedentary lifestyle
• Certain medications
• Hormonal changes
• Stress
• Underlying health conditions

Typical symptoms:

• Difficult or painful bowel movements
• Passing stool fewer than 3 times per week
• A feeling of incomplete emptying
• Stomach aches and cramping

The gut is responsible for digesting food, absorbing nutrients, and eliminating waste - so when gut function slows down, constipation is often the result. The good news: most cases respond well to a handful of targeted lifestyle changes. Here's what actually works.

1. Increase your fibre intake

Fibre adds bulk to stool and helps it move through the digestive tract more easily. The UK recommended daily intake is 30g of fibre per day - but current data shows over 90% of UK adults fall short, averaging closer to 18g.

Aim for a variety of fibre sources: fruits, vegetables, wholegrains, oats, wheat bran, flaxseed, chia seeds, legumes, and nuts. Diversity matters here - different fibre types feed different beneficial gut bacteria and support stool consistency in different ways.

If you're consistently falling short through food alone, a precision fibre blend can help close the gap, particularly one that includes fermentable, prebiotic fibres that also support your gut microbiome long-term.

2. Stay well hydrated

Fibre absorbs water - so more fibre without more water can actually make constipation worse, not better. Aim for at least 2 litres of fluid a day from water and decaffeinated drinks, and increase this further in hot weather or if you exercise heavily.

3. Move your body regularly

Physical activity stimulates peristalsis - the muscle contractions that move food through your digestive tract. Research shows even low-to-moderate intensity aerobic exercise (a daily walk counts) can meaningfully improve bowel regularity.

4. Manage stress

Your gut and brain are in constant communication via the gut-brain axis. Chronic stress activates your sympathetic nervous system ("fight or flight"), which diverts blood flow and energy away from digestion - this can directly contribute to constipation. Techniques like meditation, diaphragmatic breathing, or simply anything that helps you unwind can activate the parasympathetic ("rest and digest") state your gut needs to function well.

5. Establish a toilet routine and posture

Set aside unhurried time each day to use the toilet - even if nothing happens at first - but limit sessions to around 10 minutes to avoid straining. Posture matters too: sitting with your knees higher than your hips (a footstool works well), leaning forward, and relaxing your stomach all help align the rectum for easier passing.

6. Consider fermented foods

Fermented foods like yoghurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria that support a balanced gut microbiome, which may help improve gut motility over time.

A note on medication

Some medications list constipation as a side effect. If you suspect this applies to you, speak with your healthcare provider about alternatives rather than stopping any prescribed medication on your own.

When to see a doctor

Most constipation resolves with the changes above. See a healthcare professional if you experience:

• Constipation lasting more than 3 weeks despite lifestyle changes
• Blood in your stool
• Unexplained weight loss
• Severe or worsening abdominal pain

They can rule out underlying conditions and recommend next steps tailored to you.

Frequently asked questions

What relieves constipation fastest?
Increasing water intake alongside gentle movement (like a walk) tends to bring the quickest relief for mild, short-term constipation. For ongoing constipation, consistent daily fibre intake (30g/day) is the most effective long-term fix.

Can too much fibre cause constipation?
Yes - if you increase fibre without also increasing water intake. Fibre needs water to do its job; without it, stool can become harder rather than softer.

Is constipation linked to stress?
Yes. Chronic stress affects the gut-brain axis and can slow digestive function, contributing to what's sometimes called stress-related (or psychogenic) constipation.

How much fibre do I need per day?
Adults should aim for 30g of fibre daily from a diverse range of sources - most UK adults currently get less than 20g.

References

PMID: 33208922
PMID: 28507013
PMID: 34505614