8 natural anti-constipation remedies to try

What you must remember :

• Constipation can be occasional (less than 3 bowel movements/week) or chronic (more than 6 months)
• To fight constipation naturally, it is important to ensure a balanced diet rich in fiber and probiotics and good hydration.
• Performing regular physical activity is also essential to boost digestive transit.
• Herbal medicine and micronutrition are good natural solutions to combat constipation.

Constipation and its causes

Constipation is defined as an inability to have a bowel movement. It can be occasional , with a frequency of less than 3 bowel movements per week, or chronic when it has lasted for at least 6 months.

It can be due to various causes, whether medical or not.

Poor lifestyle and constipation

An unbalanced lifestyle can be the cause of occasional constipation. Indeed, diet, hydration and physical activity are the main causes of constipation.

A diet rich in processed fats, low in fiber and not very diversified as well as a lack of hydration and a sedentary lifestyle can cause a slowdown and weakening of digestive transit.

Stress and negative emotions are also big factors in digestive disorders. Indeed, the brain being closely linked to the intestine, they communicate and influence each other, particularly in the case of psychological disorders such asdepression .

Medications, pathologies and constipation

Certain medications such as opioid painkillers cause decreased bowel motility which can cause constipation problems.

Likewise, certain pathologies (hypothyroidism, multiple sclerosis, diabetes, etc.) can lead to this same reduction or cause inflammatory processes causing an alteration of the microbiota and the occurrence of intestinal disorders.

Specific situations causing constipation

Certain periods of life such as childhood, pregnancy or old age can be marked by increased sensitivity to digestive disorders. Indeed, whether this is due to a lack of development of the digestive system , a reorganization of the body's functioning or a reduction in intestinal motility due to age, it is possible to be more subject to regular constipation. at these times.

NB : Its development can be dangerous because it can lead to an obstruction or fecal impaction which requires medical intervention. It is therefore strongly recommended to consult your doctor or go to the emergency room when it is associated with fever, severe abdominal pain, vomiting or other physical problems.

How to remedy constipation naturally?

#1 – Water, the anti-constipation remedy par excellence

Hydration is the first line of defense to combat temporary constipation effectively and naturally. Indeed, we can never say it enough but good daily hydration is essential for optimal digestion. In fact, this allows the food bolus to be well hydrated and allows good absorption at the intestinal level while promoting good progress of this bolus along the digestive tract. Likewise, this will make it possible to optimize the action of the fibers .

It is generally recommended to drink 1.5 L of water per day . In case of constipation, it is strongly recommended to increase intake to 2L per day . To optimize its action, you can choose water rich in magnesium.

Foods rich in water can also help supplement our water needs during periods of constipation.

#2 – Fiber, your anti-constipation intestinal ally

Fibers are mainly polysaccharides (carbohydrates) which have the particularity of not being digested by digestive enzymes, but by intestinal bacteria . They therefore have no energy value, but they are of capital importance in regulating transit.

We distinguish between soluble fibers , absorbing up to 3 times their weight in water, and insoluble fibers , absorbing up to 25 times their weight in water. These increase the mass of stools, thus accelerating transit. Overall, fiber has a laxative effect, but insoluble fiber is particularly recommended in cases of constipation .

In addition to their mechanical effect, and through their prebiotic effect , they participate in maintaining an optimal microbiota, thus promoting fermentation and healthy and functional transit.

There are quite a few sources of fiber : cereal products (especially whole grains), dried and fresh fruits and vegetables, oilseeds, seeds, seaweed, oat bran, etc.

Here is a selection of some of the highest fiber foods:

#3 – Probiotics and fermented foods

Fermented foods (natural probiotics) as well as probiotics in the form of food supplements greatly contribute to the balance of the intestinal microbiota. Indeed, good bacteria counter the entry of pathogens by strengthening the intestinal wall while promoting proper functioning of the digestive, immune and metabolic systems.

The combination of probiotics and prebiotics creates unique symbiotics which increase their actions tenfold. Indeed, they act in synergy and therefore in a complementary manner to fight against constipation in a natural way.

#4 – Limit fatty foods

Fatty products and especially processed ones can weigh down digestion , slow it down and create even more digestive discomfort such as bloating. Indeed, the digestion of fats requires the action of enzymes, bile and stomach acid which can seriously fatigue the body . Modulating your diet therefore allows you to fight constipation in a natural way.

#5 – Physical activity 

The digestion process involves different organs of the digestive system . These organs are made up of numerous muscles that can be activated during physical activity . In fact, an influx of blood is redirected to the muscles of the body and this helps activate digestion to allow proper evacuation. Sports practice, carried out in moderation, therefore has many benefits for digestion and helps fight against constipation.

#6 – Herbal medicine to combat constipation

In order to promote good digestive transit, it is possible to use plants and micronutrients to naturally combat constipation. Indeed, the active ingredients of certain plants will help activate digestion due to their draining and laxative properties. Here are the most effective: Psyllium, fenugreek, sene, algae, pectins, magnesium, buckthorn . These natural remedies can complement a healthy and varied diet.

#7 – Stomach massage

In order to facilitate the evacuation of stools, it is interesting to mechanically revitalize digestive transit. Carrying out a stomach massage using light pressure in a clockwise direction for 2 minutes will help boost this transit and thus naturally fight against constipation.

#8 – Toilet position

Certain positions are more favorable than others for evacuating stools. Physiologically, the sitting position is not the best. To promote good evacuation, it is advisable to raise your feet on a small stool and lean slightly forward.

Our anti-constipation food supplements - DIJO

At DIJO, we are committed to supporting you towards intestinal and digestive well-being; This is why we have designed products that target both chronic and occasional constipation. Discover our natural and effective solution to combat chronic or occasional constipation problems. Our product Bye Bye Constipation is a combination of plants, fruits and nutrients known for their effects on intestinal transit. Combined with our favorite treatment, Indispensable Probiotics, and the Detox Potion product in the anti-constipation pack , your transit is boosted for guaranteed evacuation.

There is no lasting colonization of the intestinal flora with supplementation, so it is important to repeat the treatments for deeper and lasting effects.

Sources :

[1] Yang, J., Wang, H.P., Zhou, L., & Xu, C.F. (2012). Effect of dietary fiber on constipation: a meta analysis. World journal of gastroenterology, 18(48), 7378–7383. https://doi.org/10.3748/wjg.v18.i48.7378 

[2] Gao, R., Tao, Y., Zhou, C., Li, J., Wang, X., Chen, L., Li, F., & Guo, L. (2019). Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scandinavian journal of gastroenterology , 54 (2), 169–177. https://doi.org/10.1080/00365521.2019.1568544 

[3] Cirillo, C., & Capasso, R. (2015). Constipation and Botanical Medicines: An Overview. Phytotherapy research: PTR , 29 (10), 1488–1493. https://doi.org/10.1002/ptr.5410 

[4] Dimidi, E., Christodoulides, S., Scott, SM, & Whelan, K. (2017). Mechanisms of Action of Probiotics and the Gastrointestinal Microbiota on Gut Motility and Constipation. Advances in nutrition (Bethesda, Md.) , 8 (3), 484–494. https://doi.org/10.3945/an.116.014407 

[5] Dimidi, E., Mark Scott, S., & Whelan, K. (2020). Probiotics and constipation: mechanisms of action, evidence for effectiveness and utilization by patients and healthcare professionals. The Proceedings of the Nutrition Society , 79 (1), 147–157. https://doi.org/10.1017/S0029665119000934