When you’re traveling, stressed, or you can’t seem to get your regular workout in during the week, being constipated doesn’t make any of that feel better.
Constipation is a “feeling that you haven’t completely emptied your bowels, feeling like you’re passing hard stools, or that you’re straining too hard to pass a bowel movement,” says Maya Balakrishnan, MD, an associate professor of gastroenterology at Baylor College of Medicine in Houston.
Meet the experts: Maya Balakrishnan, MD, is an associate professor of gastroenterology at Baylor College of Medicine in Houston. Lisa Ganjhu, DO, is a gastroenterologist and clinical associate professor of medicine at NYU Langone Medical Center. David D. Clarke, MD, is a board-certified internal medicine and gastroenterology physician and president of the Association for the Treatment of Neuroplastic Symptoms.
Constipation happens when digested food moves slowly through the intestines and water gets absorbed from it, making it harder to leave the body, says Dr. Balakrishnan. It can be caused by not drinking enough water, a low fiber diet, low physical activity, certain medications, problems with the rectal muscles not relaxing, or sometimes a bowel blockage, she says.
If you’re feeling blocked up, don’t wait more than two or three days before dealing with it, says gastroenterologist Lisa Ganjhu, DO. “Your body is going to tell you it’s uncomfortable, so pay attention to it,” she adds.
Ahead, doctors share 13 natural laxatives to integrate into your diet and lifestyle to keep things moving—literally.
Water
Just like staying hydrated is good for the rest of your body, it’s helpful for your digestive system, too. “Water basically lubricates everything,” says Dr. Ganjhu. “Getting fluid back into your body helps to soften the stool and stimulates the colon to empty out,” Dr. Ganjhu says.
Even if you’re already drinking the minimum recommended water intake—which is nearly nine cups per day, per the USDA—you may want to increase that amount to relieve constipation if you haven’t seen a difference, says board-certified internal medicine and gastroenterology physician David D. Clarke, MD. You should be drinking “enough water that your urine is light in color,” he advises.
Greek Yogurt
Yogurt and other probiotics are good for your gut and digestion. “Whether you’ve got diarrhea or you’re constipated, probiotics help your bowels because they reset your gut microbiome,” says Dr. Ganjhu. “We all have a billion bacteria in there, and if it’s not the right ones that are working well, that’s what can lead to indigestion, bloating, and changes in our bowels. Probiotics add more of the healthy bacteria to your gut and reconstitute your digestive tract with that good bacteria.”
Look for Greek yogurt varieties that list “live and active cultures” on their label, she recommends.
Leafy Greens
Leafy green veggies like spinach, kale, and cabbage are the most dense greens in terms of fiber, which is what your system really needs in order to get moving. “Fiber stimulates the colon to contract—it gives it a sense of fullness, which it wants to push out,” says Dr. Ganjhu.
Most people don’t get close to consuming the recommended daily allowance of fiber, which is 22 to 28 grams for women, depending on age, per the Dietary Guidelines for Americans. So, upping your intake of leafy greens could be a quick way to jump start your digestive tract. Plus, these greens are chock full of magnesium (a nutrient that most Americans are deficient in), which can help naturally soften stools, Dr. Ganjhu says.
Aloe Vera
You’ve probably used aloe for sunburns or in other beauty products, but aloe juice is also a common natural laxative because “it makes the stool a little more lubricated, which makes it easier to pass,” says Dr. Ganjhu.
Chia Seeds
You probably know if you leave chia seeds in water, they turn into a kind of jelly. That’s what makes them so helpful as natural laxatives, says Dr. Ganjhu. “In your system, when the chia seeds combine with liquid, they expand, and that gel-like texture makes it easy for the stool to move through the bowels,” she explains. And considering the fact that one ounce (or two tablespoons) contains 10 grams of fiber, per the USDA, sprinkling some chia seeds into your next meal is pretty likely to make you go.
Flaxseeds
One tablespoon of flaxseed contains almost three grams of fiber, according to the USDA, which is a lot for a tiny food that’s easy to hide in smoothies or salads. “All that extra fiber will stimulate the bowels,” says Dr. Ganjhu. The seeds contain mucilage, a gummy compound that coats your digestive system to make bowel movements proceed more smoothly. Flaxseed is also high in magnesium, so that can help stimulate the urge to go too, she says.
High-Fiber Fruits
Like leafy greens, certain fruits are packed with fiber. Stock up on fresh fruits like berries, which “provide the fiber but won’t make you as gassy as leafy greens or apples and pears might,” says Dr. Ganjhu. Plus, the antioxidants in berries have anti-inflammatory properties that could soothe your GI system.
Dried fruits such as apricots, figs, and prunes are a good option, too. “Dehydrated food has a combination of dense fiber and extra sugar, which can increase bowel movements,” Dr. Ganjhu says.
Non-Starchy Fruits And Vegetables
Dr. Balakrishnan recommends eating more high-fiber (non-starchy) fruits and vegetables, such as broccoli, bell peppers, carrots, and avocados. Even though these tend to have higher water content than starchy fruits and veggies, it’s still important to also consume enough water on top of this to help keep things regular, she says.
Fruits High In Sorbitol
Dr. Balakrishnan recommends making sure you regularly eat fruits like apples, apricots, grapes, peaches, pears, plums, as they are high in sorbitol, which is a naturally occurring sugar alcohol. “Sorbitol draws water into the colon, keeping the digested food from getting too dry and helping them move more quickly through the intestine,” she explains.
Oils
Consuming a bit of olive oil, mineral oil, flaxseed oil, or castor oil could lube up your bowels. “I prescribe a lot of olive oil or mineral oil,” says Dr. Ganjhu, recommending taking one tablespoon. “It goes down your digestive tract and softens the stool, making it a little more slippery or softer so it doesn’t hurt as much as if you’re trying to pass a hard stool.” Peppermint oil is another option, as it can relax the bowel muscles and potentially make it easier to pass stools, says Dr. Clarke.
Just don’t use this natural laxative routinely, as mineral oil “has the potential to limit absorption of fat-soluble vitamins A, D, E, and K,” says Dr. Clarke.
And if the idea of knocking back a shot of olive oil makes you queasy, use the oil as a cooking agent or salad dressing. Just remember that oils are often high in calories.
Coffee and Natural Teas
Both caffeinated and decaffeinated coffee can stimulate peristalsis—the contraction and relaxation of digestive tract muscles to propel food and other substances through the body—but caffeinated coffee has a stronger effect, says Dr. Clarke. Other caffeinated beverages like tea or energy drinks do not consistently produce the same effect as coffee, but some teas could help you find constipation relief, he says.
Ginger tea helps “increase gastrointestinal muscle contractions, including more rapid emptying of the stomach,” says Dr. Clarke.
Aerobic Exercise
Exercise is important for your overall health, and aerobic workouts such as running, cycling, or even brisk walking can even help relieve constipation. “It stimulates intestinal movement and helps move food through the intestine more quickly,” Dr. Balakrishnan explains.
Managing Stress
Stress is a common culprit for many health issues, so it’s no surprise it can affect your digestive health as well. A daily session of mindfulness meditation, yoga, guided imagery, or progressive muscle relaxation (a technique that involves tensing and relaxing different muscle groups throughout the body), can reduce irritable bowel syndrome symptoms by calming the gut-brain connection, says Dr. Clarke.
Another way to get things going if constipation is a consistent issue for you? Gut-directed hypnotherapy, a “specialized form of hypnotherapy designed to alleviate gastrointestinal symptoms, particularly in conditions like irritable bowel syndrome (IBS) and other functional gastrointestinal disorders,” says Clarke. It may help alleviate symptoms by addressing the psychological roots of constipation, he notes. Don’t knock it ‘til you try it: A 2023 study in Clinical Gastroenterology and Hepatology of 378 people found that gut-directed hypnotherapy led to improvements in abdominal pain and stool symptoms in those with IBS.
If you’re suffering from constipation, hopefully one of these natural solutions can help you find relief quickly. But if you feel like you’ve tried everything and you still aren’t seeing any success, don’t hesitate to talk to your doctor to rule out other underlying issues.
Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner’s World, she has contributed health, fitness and wellness content to Women’s Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.
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