How To Reduce Constipation?
Reduce constipation naturally: Discover effective dietary changes, lifestyle adjustments, and home remedies to relieve constipation and promote regular bowel movements.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 6th Mar, 2026
Introduction
Constipation is a common digestive issue that affects people of all ages. It can be uncomfortable, frustrating, and sometimes even painful. If you’ve been struggling with irregular bowel movements, hard stools, or a feeling of incomplete evacuation, you’re not alone. The good news is that simple lifestyle and dietary changes can help ease constipation and improve your digestive health.
What Is Constipation?
Constipation occurs when bowel movements become less frequent or difficult to pass. Normally, a person should have at least three bowel movements per week. However, if you’re having fewer than this or experiencing straining, bloating, or discomfort, you may be constipated.
Common Symptoms of Constipation:
Infrequent bowel movements: Less than three bowel movements per week.
Hard stools: Dry, lumpy feces that are difficult to pass.
Straining: Significant effort required during defecation.
Incomplete evacuation: Sensation of not fully emptying the bowels.
Abdominal discomfort: Bloating or general stomach discomfort.
Consult Top Doctors for Your Symptoms
What Causes Constipation?
Several factors can contribute to constipation, including:
1. Low Fiber Diet – Fiber adds bulk to stool, making it easier to pass. A diet low in fruits, vegetables, and whole grains can lead to constipation.
2. Dehydration – Not drinking enough water makes stools hard and difficult to pass.
3. Lack of Physical Activity – Exercise helps stimulate bowel movements by keeping the digestive system active.
4. Ignoring the Urge – Delaying bowel movements can make stools harder over time.
5. Medications – Some painkillers, antacids, and iron supplements can cause constipation.
6. Stress & Anxiety – Mental health can impact digestion, slowing down bowel movements.
7. Medical Conditions – Conditions like hypothyroidism, diabetes, or irritable bowel syndrome (IBS) may contribute to constipation.
How Can You Reduce Constipation?
Ways to reduce constipation are as follows:
Increase Fiber Intake: Consume soluble and insoluble fiber from whole grains, fruits, vegetables, and legumes, with gradual increase and ample water.
Stay Hydrated: Drink 8-10 glasses of water daily and try warm liquids to soften stools and stimulate bowel movements.
Exercise Regularly: Engage in daily physical activity, like walking or yoga, to stimulate intestinal contractions.
Establish a Routine: Go to the bathroom at the same time daily, especially after meals, and don't ignore the urge.
Try Natural Remedies: Use prunes, flaxseeds, chia seeds, or probiotics to naturally aid regularity.
Reduce Processed Foods: Limit high-fat, high-sugar, low-fiber foods that slow digestion.
Manage Stress: Practice relaxation techniques to improve digestion disrupted by stress.
Over-the-Counter Solutions (If Needed): Consider fiber supplements, mild laxatives (short-term), or stool softeners, with doctor consultation.
When to See a Doctor?
Most cases of constipation can be managed at home. However, seek medical help if you experience:
Severe pain or blood in stool: Requires immediate medical evaluation.
Unexplained weight loss: Indicates a potential underlying health issue needing medical attention.
Constipation lasting more than 3 weeks: Suggests a chronic problem requiring professional medical advice.
Bowel movements alternating between constipation and diarrhea: May signal a serious condition, demanding medical assessment.
These could indicate an underlying condition that needs treatment.
Conclusion
Constipation is uncomfortable but often manageable with simple dietary and lifestyle changes. By eating more fiber, staying hydrated, exercising, and listening to your body’s signals, you can improve digestion and feel better. If constipation persists despite these changes, don’t hesitate to consult a doctor. You can book a consultation with a gastroenterologist or schedule a digestive health check-up through Apollo 24|7 for expert guidance. Stay healthy, stay regular!
Consult Top Gastroenterologist
Consult Top Doctors for Your Symptoms
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Shivaraj Afzalpurkar
Gastroenterology/gi Medicine Specialist
13 Years • MBBS, MD General medicine (Gold medalist), DrNB (Gastroenterology), MNAMS
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Rohit Sureka
Gastroenterology/gi Medicine Specialist
15 Years • MBBS, DNB General Medicine, DNB Gastroenterology
Jaipur
Apollo 247 virtual - Rajasthan, Jaipur
Dr. Sudeep Khanna
Gastroenterology/gi Medicine Specialist
19 Years • MBBS, MD, DM
Delhi
Apollo Hospitals Indraprastha, Delhi
(100+ Patients)
Dr. Amit Pandita
Gastroenterology/gi Medicine Specialist
10 Years • MBBS,MD(GENERAL MEDICINE),DNB(MEDICAL GASTROENTEROLOGY)
Noida
Apollo Hospitals Sector 26, Noida
Consult Top Gastroenterologist
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Shivaraj Afzalpurkar
Gastroenterology/gi Medicine Specialist
13 Years • MBBS, MD General medicine (Gold medalist), DrNB (Gastroenterology), MNAMS
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Rohit Sureka
Gastroenterology/gi Medicine Specialist
15 Years • MBBS, DNB General Medicine, DNB Gastroenterology
Jaipur
Apollo 247 virtual - Rajasthan, Jaipur
Dr. Sudeep Khanna
Gastroenterology/gi Medicine Specialist
19 Years • MBBS, MD, DM
Delhi
Apollo Hospitals Indraprastha, Delhi
(100+ Patients)
Dr. Amit Pandita
Gastroenterology/gi Medicine Specialist
10 Years • MBBS,MD(GENERAL MEDICINE),DNB(MEDICAL GASTROENTEROLOGY)
Noida
Apollo Hospitals Sector 26, Noida