Relieving Constipation: Natural Ways to Get a Sluggish Bowel Moving Again
Table of Contents
- Ab wann spricht man von Verstopfung?
- Akute Hilfe: Die 3 besten natürlichen Hausmittel
- Der Teufelskreis der Abführmittel
- Langfristige Lösungen: Den Darm wieder „trainieren“
- Wann zum Arzt? Warnsignale, die man ernst nehmen sollte
- Fazit: Verstopfung gezielt lösen
- Häufige gestellte Fragen zu Verstopfung
- Literatur
Constipation is a widespread issue – it is estimated that one in ten people is affected. Typical symptoms include a feeling of pressure and fullness in the abdomen, bloating and discomfort. Many people quickly turn to strong laxatives – without knowing that the bowel often needs very different support. In many cases, bowel activity can already be gently and sustainably promoted through targeted changes in everyday life. Exercise, nutrition and the right micronutrients can help bring the bowel back into its natural rhythm.
In this guide, you will learn when constipation is considered a medical issue, which natural home remedies can provide quick relief and how the bowel can be brought back into balance over the long term.
When is it considered constipation?
Not everyone has a bowel movement every day. The range varies from three times a day to three times a week. Only when certain criteria occur over a longer period of time do physicians speak of chronic constipation (obstipation).
According to the internationally recognized Rome IV criteria, chronic constipation is present when at least two of the following symptoms occur in more than a quarter of bowel movements over a period of more than three months:
- fewer than three bowel movements per week
- strong straining during bowel movements
- lumpy or hard stools
- the feeling of incomplete evacuation
- the feeling of a blockage in the anus
- manual assistance required, for example applying counterpressure to the perineum
This must be distinguished from acute constipation, which can occur, for example, due to a change in diet while on holiday, lack of exercise or a temporary stressful situation and usually disappears on its own after a short time.
Acute relief: The 3 best natural home remedies
For occasional symptoms, home remedies for constipation can support bowel activity in different ways – for example through swelling agents that increase stool volume or through osmotic effects. Certain substances retain water in the bowel.
Important: If symptoms persist for several weeks, if there is blood in the stool or unintended weight loss, the cause should be clarified by a doctor.
1. Lukewarm water in the morning – the gastrocolic reflex
A glass of lukewarm water – preferably immediately after getting up – is a proven and quick home remedy for constipation. The background is physiologically understandable: When the stomach expands due to fluid intake, this can stimulate the activity of the large intestine. Physicians refer to this as the gastrocolic reflex – a reflex-like connection between stomach filling and bowel activity, which is particularly pronounced after meals and can naturally lead to the urge to defecate.
2. Psyllium husks and flaxseed – natural swelling agents
Psyllium husks and flaxseed are among the best-studied home remedies for constipation. Both contain soluble fibers – so-called mucilage substances – that can bind many times their own weight in water in the bowel. This increases stool volume, makes the stool softer and the stretching of the intestinal wall stimulates bowel movement.
Important rule for swelling fibers
Anyone supplementing with psyllium husks or flaxseed must drink enough – one glass of water with intake and at least 2 to 3 liters throughout the day.
Without sufficient fluid, the fibers stick together in the bowel instead of swelling and can worsen constipation.
3. Prunes and prune juice – sorbitol and fiber as additional helpers
Dried plums are also a classic home remedy for constipation. They contain the sugar alcohol sorbitol, which has an osmotic effect in the bowel – meaning it retains water inside the intestine and thereby makes the stool softer. In addition, plums provide soluble and insoluble fiber.
In a randomized study, researchers showed that 100 grams of prunes per day, about 10 pieces, can favorably influence stool frequency and consistency in chronic constipation. Prune juice also contains sorbitol, but is lower in fiber.
The vicious circle of laxatives
Laxatives usually work quickly and provide short-term relief. With long-term use, however, stimulant laxatives can worsen symptoms or trigger short-term diarrhea.
The reason is that stimulant laxatives – such as bisacodyl or senna extract – stimulate the release of water into the bowel and thereby stimulate bowel movement. In the process, the body loses not only fluid but also minerals (electrolytes) – especially magnesium and potassium. However, both minerals are essential for muscle contraction in the intestinal wall.
Anyone who regularly uses stimulant laxatives risks:
- a habituation effect – the bowel gets used to receiving support
- an electrolyte deficiency, which can impair muscle function
- damage to the intestinal mucosa
Osmotic laxatives such as lactulose or macrogol are considered better tolerated and are also recommended in medical guidelines for longer-term use. They retain water in the bowel instead of drawing it out. However, they are not a true treatment of the cause either – this usually lies in diet and lifestyle.
Long-term solutions: “Training” the bowel again
Magnesium – mineral for relaxed muscles
Magnesium contributes to normal muscle function. In the muscle, it acts as an antagonist to calcium: calcium triggers contraction, while magnesium is involved in relaxation. This interplay enables the rhythmic movement of the smooth intestinal muscles that transport chyme through the digestive tract. An adequate magnesium supply is therefore part of a healthy basis for digestion.
In addition, researchers are investigating whether magnesium has direct effects in the bowel. The background is that magnesium ions are not fully absorbed in the small intestine – a portion remains in the bowel and can bind water there. This osmotic effect is discussed particularly for higher-dose magnesium oxide , which remains in the bowel longer due to its lower water solubility. With well bioavailable organic compounds such as magnesium citrate, this effect is significantly weaker. Which magnesium compound is best in an individual case depends on personal needs – more on this in the guide “Which magnesium is the best?”.
Probiotics and fiber – new gut residents wanted
The gut microbiome – the entirety of bacteria living in the intestine – is closely linked to digestive function. In chronic constipation, researchers observed an altered composition of the gut flora: beneficial bacterial strains are reduced, while others become more dominant. A balanced microbiome is considered an important foundation for regular digestion.
The most important support for the microbiome is a varied, fiber-rich diet. soluble fibers play a special role. They serve as a food source for health-promoting gut bacteria.
The German Nutrition Society (DGE) recommends 30 grams of fiber per day – but most people only reach 16 to 24 grams in everyday life.
Foods with a high fiber content include:
- whole grain products such as whole grain bread, brown rice, whole grain pasta
- nuts and seeds such as almonds, flaxseed, sunflower seeds
- legumes such as lentils, chickpeas, beans
- vegetables such as Brussels sprouts, Jerusalem artichoke, broccoli
- fruit such as dates, figs, plums
If intake through diet is not sufficient, it can be supplemented in a targeted way – for example with preparations containing resistant corn dextrin, acacia fibers or mucilage from psyllium .
While fiber nourishes the existing microflora, probiotics directly supply selected live bacteria. Research focuses especially on strains from the genera Lactobacillus and Bifidobacterium. Researchers are investigating whether these bacteria can accelerate bowel movements and improve stool consistency.
When probiotics are combined with fiber, this is called a synbiotic. The idea behind it: the added bacteria receive the right food right away and can establish themselves better in the bowel.
Important: The bowel needs time and consistency to adapt. A regular gut restoration program takes four to twelve weeks.
FormMed tip
For targeted support of the gut flora, tested quality in preparations is essential. Important factors include a guaranteed bacterial count and a stable formulation until the best-before date.
You can find further information on the quality criteria for probiotics in the FormMed guide “Buying probiotics”.
Training for the bowel – everyday behavior
Everyday behavior can also support bowel activity in the long term. Anyone who eats at similar times every day when possible, exercises regularly and ensures relaxation, especially in cases of chronic stress, helps the bowel find its own rhythm.
Do not suppress the urge to defecate
Anyone who regularly suppresses bowel movements risks the stool remaining longer in the large intestine, drying out further and becoming hard. If the situation allows, one should therefore respond to the body’s signals promptly.
Exercise is a natural bowel motor
Researchers are investigating the extent to which physical activity can stimulate the nerves in the bowel, bowel activity and blood circulation in the abdominal area. A brisk walk of 20 to 30 minutes a day can already help stimulate digestion. There is also initial scientific evidence for yoga, qigong and swimming.
Very high physical strain, however, is rather unfavorable: During intense exertion, blood flow is reduced in favor of the skeletal muscles – the supply to the bowel then takes a back seat.
When to see a doctor? Warning signs that should be taken seriously
- blood in the stool or on toilet paper
- severe, unintended weight loss
- sudden alternation between constipation and diarrhea
- severe abdominal pain or cramps
- no improvement after more than three weeks despite home remedies
- fever in combination with constipation
- vomiting or persistent nausea
Conclusion: Targeted relief for constipation
Frequently asked questions about constipation
Women are more often affected by constipation than men, and the frequency increases further with age. The causes can be varied and often interact. The most common include:
- low-fiber diet
- low fluid intake
- little exercise
- regularly suppressing the urge to defecate
- changes in life circumstances such as travel and stress
- hormonal changes during pregnancy, postpartum or menopause
- medications such as antidepressants, antiepileptics, painkillers (opioids) and blood pressure medications
- intestinal diseases such as irritable bowel syndrome
- abdominal surgery
- pelvic floor problems (muscle weakness or cramping)
- neurological diseases such as Parkinson’s disease or multiple sclerosis
Yes, the bowel is closely connected to the nervous system via the gut-brain axis. Chronic stress activates the sympathetic nervous system and can inhibit digestive activity – this is why bowel movements often change during stressful phases.
Regular relaxation exercises, sufficient sleep and conscious breaks can have a positive influence on bowel activity.
During pregnancy, the level of the hormone progesterone increases. This relaxes the smooth muscles – including the intestinal wall. This significantly slows down digestion. In addition, the growing baby presses on the bowel. Iron supplements, which are often taken during pregnancy, can also increase the tendency toward constipation.
Sufficient fluids, regular exercise and a high-fiber diet are helpful. The use of swelling agents such as psyllium husks should be discussed with a doctor during pregnancy.
Yes, regularly suppressing the urge to defecate can lead to constipation in the long term. The bowel sends signals when it is time for a bowel movement – if this impulse is repeatedly ignored, the sense for it can diminish over time. Responding promptly to the natural urge is an important part of a healthy digestive rhythm.
In addition: The longer the stool remains in the large intestine, the more water is removed from it. This makes the stool harder and more difficult to pass.
For acute symptoms, simple home remedies often help: a glass of lukewarm water after getting up and brisk walks can stimulate the gastrocolic reflex. Prunes, prune juice or swelling agents such as psyllium husks and flaxseed can also support bowel activity.
For recurring symptoms, a long-term strategy is more effective: a high-fiber diet, regular exercise and, if necessary, targeted support of the gut flora through probiotics and soluble fibers.
If these measures are not sufficient, osmotic laxatives such as macrogol or lactulose are considered well-tolerated medical options that, according to guidelines, can also be used over longer periods – ideally in consultation with a doctor.
Prunes and prune juice work the fastest – due to their sorbitol content, they can often stimulate bowel activity within a few hours. A glass of lukewarm water after getting up or exercise can also trigger the gastrocolic reflex and create the urge to defecate.
Psyllium husks and flaxseed, on the other hand, do not work immediately – their effect builds up only after several days of regular intake.
Yes, coffee can help in the short term: caffeine stimulates bowel activity in some people. However, coffee does not replace sufficient fluid intake and is not a standalone remedy for constipation.
More than three to four cups per day can irritate the stomach lining or impair sleep in sensitive people.
A high-fiber, varied diet with sufficient fluids is recommended. The following are particularly beneficial for regular digestion:
- fruit with a high fiber or sorbitol content, such as plums, figs, pears and kiwi
- fiber-rich vegetables such as broccoli, Brussels sprouts, Jerusalem artichoke and spinach
- whole grain products such as whole grain bread, brown rice and oatmeal
- legumes such as lentils, chickpeas and beans
- nuts and seeds, especially ground flaxseed and chia seeds
- at least 1.5 to 2 liters of fluid per day, ideally still water or unsweetened herbal teas
Warm drinks in the morning can also stimulate the gastrocolic reflex and thus support bowel activity.
Foods that are unfavorable for regular digestion include low-fiber and highly processed foods, as well as drinks that strain the fluid balance:
- white flour products such as white bread, white pasta and polished rice
- ready meals and highly processed foods
- large amounts of cooked carrots and unripe bananas, which can have a stool-binding effect due to their pectin content
- a diet very high in meat and fat with few plant-based components
- alcohol, as it has a dehydrating effect
- sugary drinks such as lemonades
- coffee in amounts of more than three to four cups per day
Constipation becomes dangerous when the following accompanying symptoms occur: blood in the stool, severe weight loss, extreme abdominal pain, fever or a sudden alternation between constipation and diarrhea.
These symptoms may indicate more serious diseases and must be clarified by a doctor.
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Literature
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Attaluri, A. et al. (2011): Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 33(7):822–828. https://pubmed.ncbi.nlm.nih.gov/21323688/
Andresen, V. et al. (2022): Aktualisierte S2k-Leitlinie chronische Obstipation der Deutschen Gesellschaft für Gastroenterologie, Verdauungs- und Stoffwechselkrankheiten (DGVS) und der Deutschen Gesellschaft für Neurogastroenterologie & Motilität (DGNM). Gastroenterol. 60:1528–1572. https://register.awmf.org/assets/guidelines/021-019l_S2k_Chronische_Obstipation_2022-11.pdf
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