Constipation is one of the most common gastrointestinal complaints, yet many people suffer in silence. Ignoring constipation or relying on quick fixes only prolongs discomfort and can make the condition worse. The good news is that natural treatments for constipation are both effective and convenient.
The leading cause of constipation is often poor diet. What we eat directly impacts how our body functions. Without enough fiber, hydration, and essential nutrients, the digestive system slows down, leading to irregular or painful bowel movements. As an acupuncturist and herbalist, I can confidently say that hydration and stress management are key to keeping the body and mind healthy. Stress causes dehydration, and dehydration increases stress—a cycle that must be broken to restore balance.
Another major factor is fiber deficiency. Our bodies need fiber to support digestion and move waste effectively. Without regular elimination, toxins build up, cells dry out, and imbalances occur. Severe cases of constipation can even lead to dangerous complications like an impacted colon or intestinal twisting.
The solution starts with simple lifestyle changes:
Eat fiber-rich fruits, vegetables, and whole grains.
Drink plenty of water daily to soften stool.
Manage stress through practices like acupuncture, meditation, or mindful breathing.
Thankfully, most cases of constipation respond well to natural therapies. Herbal remedies, acupuncture, and home treatments can relieve discomfort, restore regularity, and prevent future issues. By treating constipation early, you protect your digestive system, your overall health, and your quality of life.
Here are some of the most effective natural remedies for constipation:
1. Aloe Vera
You probably know aloe vera as a go-to remedy for sunburn—but it’s also a powerful natural laxative. Aloe vera juice or gel capsules can be safely consumed daily to support digestive health. To relieve constipation, mix 2 teaspoons of fresh aloe vera gel with fruit juice and drink it.
Aloe vera is a true superfood. Its gel contains over 75 nutrients, 20 minerals, 12 vitamins, 18 amino acids, and more than 200 active enzymes. Beyond easing constipation, aloe vera offers a wide range of health benefits:
Balances acid and alkaline levels in the stomach
Reduces gastric irritation
Forms a protective lining in the colon to prevent toxins from entering the body
And that’s not all—aloe vera can also be applied topically as a natural moisturizer, replacing creams and lotions for dry skin. Incorporating aloe vera into your routine supports both digestive health and overall wellness.
2. Flax Seed
Flax seeds pack a powerful punch of fiber, making them an effective natural remedy for constipation, from mild to severe. Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal, or drizzle flaxseed oil into your morning coffee. For best results, consume flaxseed up to three times per day.
Flaxseed comes from the flax plant, a perennial herb, and contains very few carbohydrates, making it ideal for anyone avoiding starches or sugar. Today, you can find flaxseed in a variety of foods, including crackers, oatmeal, and frozen waffles.
In addition to supporting digestion, flaxseed may protect skin tissue from radiation damage and promote overall cell health. You can also brew flax or linseed tea, which hydrates the body while keeping your cells nourished and happy.
3. Apple Cider Vinegar
Apple cider vinegar (ACV) comes from fruit, not a herb—but its benefits are too powerful to ignore! For centuries, ACV has served as a natural remedy for a variety of health issues, including constipation. Its natural acidity can help people with low stomach acid levels improve digestion, reducing gas and bloating caused by slow digestion. ACV also has antimicrobial properties, helping to balance gut bacteria in the stomach and intestines.
Packed with essential minerals like potassium, sodium, phosphorus, calcium, magnesium, copper, and fluorine, plus vitamins A, B1, B2, B6, C, E, bioflavonoids, and pectin, apple cider vinegar supports overall health.
Here’s how to use it:
Drink it: Mix a capful in water each morning to help keep your digestive system regular.
Eat it: Use ACV as a salad dressing or in pickles to enjoy its health benefits daily.
Weight loss: ACV can help break down fats, making it easier for your body to use them rather than store them.
Skincare: Constipation often leads to congested skin. Drinking ACV and applying it diluted to the skin can help clear congestion, tighten and brighten skin, and reduce dark spots or freckles.
Apple cider vinegar is one of the most versatile, affordable, and effective supplements you can keep in your pantry. Make it a daily habit and enjoy its wide-ranging benefits for digestion, weight management, and overall wellness.
4. Green Tea
Green tea isn’t just a soothing beverage—it’s a powerful ally for gut health. According to The Functional Gut Clinic, consuming green tea helps populate healthy bacteria in the intestines. Research from Ohio State University confirms that green tea encourages the growth of beneficial gut bacteria, which can lower the risk of obesity and improve overall digestive function.
A study by Yan and colleagues highlights that green tea is rich in polyphenols, compounds that enhance digestion and support gut health. This is why green tea has become a popular ingredient in many health and wellness beverages. By drinking it regularly, you can ease digestion, support healthy gut bacteria, and improve your body’s natural processes.
Green tea is also a well-known herbal aid for weight management, though its benefits extend far beyond that. Packed with strong antioxidants, green tea helps protect the body against chronic illnesses and may even play a role in cancer prevention.
For anyone focused on gut health, green tea is a must-have pantry staple. Enjoy it daily to support digestion, boost antioxidant intake, and improve overall wellness.
5. Prune Juice
Prunes are a sweet fruit with a deep flavor and a sticky, chewy texture that is delicious and beneficial. Another home treatment for rapid constipation relief is prune juice. In everyday life, a prune is a pretty infrequent fruit but if you’re suffering from constipation, try this simple home treatment right now. Children, the elderly, and pregnant women are all susceptible to constipation. Many cultures worldwide have utilized herbs to treat constipation and gain and retain good gut health for thousands of years. It is one of the natural cures with high success rates. Let’s not forget good pre and probiotics and also hydrate, hydrate, hydrate and of course, reduce stress levels.
Acupuncture can also help move the bowels regularly. Come and check us out in Eden Prairie to try it!