How can you relieve constipation naturally at home?

Constipation is a condition characterised by a decrease in bowel movements. This decrease is often associated with difficulty passing stool, leading to straining that can be exhausting or even painful. It is as if a blockage of hard or dry stool is causing an obstruction, which generally leaves a sensation of incomplete evacuation. It can be a relatively mild, temporary episode or a chronic condition (lasting more than 6 months).

Good news: most issues with slow bowel movements are linked to poor dietary and hygiene habits. Therefore, before turning to remedies for constipation, make sure you don’t fit any of the descriptions below.

An unhealthy diet: You aren’t eating enough fibre and/or drinking enough water.

A weight-loss diet: You have drastically reduced your portion sizes, and your body has almost no “waste” left to eliminate.

Chronic stress: Your body releases adrenaline, disrupting the gut-brain axis, causing your bowel movements to become irregular and slow down.

A medical condition or certain medications: in this case, you should consult your doctor to find an appropriate solution.

• Difficulty passing stools, straining during bowel movements.

• Dehydrated stools, hard stools, drier consistency.

• Feeling of intestinal discomfort and a full rectum.

• Mild abdominal pain, in some cases.

• Occasional nausea, loss of appetite, and significant fatigue (note that these symptoms are most often associated with other conditions, such as irritable bowel syndrome).

1. With bulk-forming laxatives: these contain a large amount of mucilage and dietary fibre. Their role is to increase the volume and mass of stools while making them softer. They thus stimulate digestive motility and encourage bowel movements.

2. With osmotic laxatives: These draw water into the intestine and hydrate the stool mass to soften it. They cannot be digested by the body and are excreted unchanged with the stool. They are divided into two categories: saline and sugar-based.

3. With stimulant laxatives: these are generally recommended as a last resort, when the “mild” laxatives mentioned above are ineffective. They are actually lubricating substances such as mineral oils and certain vegetable oils (castor oil). Use in moderation!

1. Stay well-hydrated. Drink at least 1.5 litres of water per day to help move your stool. Mineral waters rich in magnesium may also have beneficial effects on constipation.

2. Eat raw fruits and vegetables. They’re particularly juicy and high in water content! Aim for at least one raw fruit or vegetable per meal. Feel free to vary your raw vegetable intake throughout the day to broaden your nutritional intake.

3. Get plenty of fibre (25 to 35 g per day). You can find it in your diet and/or in the form of dietary supplements (such as psyllium). Examples: whole grains, dried fruit, chia seeds, split peas, artichokes, spinach, etc.

4. Engage in physical activity. Physical exertion is essential for stimulating your bowel movements. Conversely, when you remain inactive for too long (a sedentary lifestyle), you promote the stagnation of stool in your intestines.

Constipation, when prolonged, can lead to complications. Repeated straining, for example, can contribute to anal fissures and hemorrhoids. If you feel that your bowel issues are becoming chronic, consult a healthcare professional.

Although they are natural, the home remedies for constipation mentioned in this article may not be suitable for certain individuals depending on their health status (illness, medication, pregnancy, etc.). We recommend consulting your doctor.

Essential oils are potent substances. Before use, verify their compatibility with your condition. Handle them with care and follow the recommended dosages.

When it comes to clearing an intestinal blockage that has been “stuck” for days, no detail should be overlooked! Here’s a tip that may seem trivial but is often forgotten during bowel movements: start by adjusting your position on the toilet seat. To do this, place a stool under your feet to raise your legs. This simple step helps open the anorectal angle (35°), which optimises the alignment of the rectum with the anus. The result: stools pass more easily.

Hélène Betoux is a French beauty journalist specialising in online media. She writes daily advice, recommendations and guides to help consumers choose the beauty products best suited to their needs. A firm advocate of natural, organic and ‘clean’ cosmetics, she closely follows trends and innovations in the sector, which she enjoys analysing and sharing.