How to relieve constipation naturally

What counts as being constipated?

The first thing to know is that there is no single “normal”. Some people naturally go every day. Others go every other day, or three times a week, and feel absolutely fine.

What matters much more is whether this is a change for you, and whether going to the toilet feels uncomfortable, difficult, or incomplete.

You might be constipated if you notice:

• Going fewer than three times a week
• Hard or pellet-like stools
• Straining or spending a long time on the toilet
• Bloating or fullness that builds as the day goes on
• Abdominal discomfort or cramping

You can still be going regularly and feel constipated if bowel movements are hard to pass or uncomfortable.

When should you see a doctor?

Constipation on its own is very common and rarely serious, but it’s important to get checked if you notice:

• Blood in your stool
• Ongoing or severe abdominal pain
• Unexplained weight loss
• A clear change in bowel habit lasting several weeks

What causes constipation?

It’s rarely just one thing. More often, it’s a mix of diet, stress, sleep, movement and other day-to-day factors. Some common triggers include:

• Not eating enough fibre – most of us get less than half the recommended 30 grams a day
• Not drinking enough water – which makes the stool hard and slow to move
• Delaying going to the toilet – common when you're busy or travelling
• Medications – including opiates, some antidepressants and iron supplements
• Hormone shifts – like before a period, during pregnancy or menopause
• Stress and anxiety – your gut doesn’t function optimally when your body is in “fight-or-flight”
• Long-haul travel or disrupted routines – changes to your sleep, meals and toilet habits can confuse your gut’s rhythm 

Most people don’t realise how quickly these small changes add up. But that also means there’s a lot you can do with a few lifestyle changes.

7 tips to relieve constipation naturally

1. Get more diverse fibre

You’ve heard “eat more fibre” before, but it’s not just about the amount. It’s also important to get a mix of fibres.

Different fibres do different jobs. Soluble fibre draws in water and helps soften the stool, while insoluble fibre adds bulk, which helps trigger bowel movements. On top of that, different subtypes feed different gut microbes that support your gut lining and regular gut movement over time.

A helpful weekly target is around 25 to 30 different plant foods across the week. That sounds like a lot, but it adds up quickly. Every fruit, veg, herb, seed, or legume counts. 

Which foods help with constipation?

• Kiwi fruit – 2 a day has been shown in trials to improve stool frequency
• Other fruits – especially apples, pears, oranges, figs, and berries
• Flaxseed or chia – start with 1 tablespoon a day, mixed into yoghurt, overnight oats, or a smoothie
• Lentils, beans, and chickpeas – a good mix of soluble fibre and resistant starch
• Oats and barley – rich in beta-glucans, which help hold water in stool and support gut bacteria
• Leafy greens – add a good handful to most meals
• Psyllium husk – try ½ to 1 teaspoon a day with water

2. Drink more water

You’re probably drinking far less than you think. Most of us do. For digestion, that really matters, especially if you’re increasing fibre. Your colon absorbs water from stool. If there isn’t enough coming in, stools become harder, drier, and slower to move.

Try this: Tie hydration to your daily habits. One large glass when you wake up, one with each meal (usually three), and one between meals.

That gets you to roughly 1.5 to 2 litres a day, which is a good baseline. You’ll need more if you’re active, sweating, or travelling.

A quick check I use is urine colour. Pale straw most of the day usually means you’re hydrated enough. Dark yellow means you probably need more.

3. Move to stimulate your digestion

One of the most overlooked causes of constipation is how much time we spend sitting still, particularly after eating. It slows down gut contractions and makes it easier for stool to sit in the colon longer than it needs to. 
Your gut responds incredibly well to movement. It can be as simple as:

• A walk. Even just 10 to 15 minutes after meals helps stimulate bowel activity and supports regularity.
• Stretching or yoga. Gentle twists and stretches can stimulate the muscles around the intestines and support natural motility. It doesn’t have to be fancy, and you don’t even need to roll out a mat.
• Breaking up long periods of sitting, especially after meals.
• Doing chores instead of sitting. This is underrated but very effective. Vacuuming, hanging washing, light gardening, or cooking all involve natural bending, twisting, and standing. These movements gently massage the abdomen from the outside and support gut motility from the inside.

On top of this, regular exercise a few times a week helps keep bowel movements more predictable over time. Brisk walking, cycling, swimming, or strength training all count. Many people notice that when they stop exercising, their digestion slows, and when they start again, things gradually improve.

4. Deep-belly breathing

Sounds too simple to matter, but slow, deep breathing is actually one of the most overlooked tools for digestion. It tells your nervous system it’s safe to digest, switching on your ‘rest and digest’ mode and helping the gut relax and move.

5. Abdominal massage

It can be surprisingly effective for constipation. Trials in people with chronic constipation show that just 10 to 15 minutes a day can help with bloating, straining, and going more regularly.

6. Set a routine

Your gut thrives on routine! Just like your brain, it runs on a circadian rhythm, with more activity in the morning and less overnight. When that rhythm is disrupted by jet lag, late nights or shift work, it can slow gut activity and increase your chance of constipation.

What helps with “gut jet lag”?

• Using the toilet around the same time each day, ideally in the morning, when your gut is naturally most active
• A steady sleep pattern
• Morning light
• Regular meal times
• Moving your body early on
• Avoiding meals late at night

They’re all strong cues that help your body clock stay in rhythm.

7. Change how you sit on the toilet

Modern toilets put us in a position our bodies didn’t evolve for.
When you sit upright with your feet flat on the floor, there’s a natural bend in the rectum that makes it harder for stool to pass. That’s why you can feel the urge to go, but nothing really happens, or you have to strain more than you’d like.

Try adding a small stool under your feet, or using a Squatty Potty, to mimic squatting, straighten the rectum, and make bowel movements easier.

If you find yourself straining a lot, this simple change alone can make a noticeable difference within days.

More in the full podcast episode

I recorded a full episode with my good friend, a consultant gastroenterologist, where we break this down properly and answer the questions people ask all the time in clinic. You can listen to episode 327 on your podcast app now.