9 Natural Remedies to Try When You Can't Poop

Lack of physical activity is considered a risk factor for constipation, particularly among older adults. Does than mean adopting a regular fitness routine will ease or prevent the problem?

The evidence is mixed, but doctors recommend exercise anyway since it’s good for overall health.

In one small study, inactive middle-aged folks suffering from constipation were divided into two groups. Each group received dietary advice, but the one that completed a 12-week physical activity program had quicker colon transit time and fewer constipation symptoms.

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The acronym FODMAP, short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, refers to sugars in your diet that can provoke gut symptoms in some people.

Going on a low-FODMAP diet means eliminating and then slowly reintroducing potentially troublesome foods, like beans, milk, and certain fruits, to figure out which ones are causing your GI distress. You can do the diet at home, but it’s usually supervised by a doctor or registered dietitian. Studies suggest it can be useful in treating irritable bowel syndrome.

Dr. Burkhart says she’ll try it on patients “only after more conservative approaches have failed” because it’s not easy to follow. That being said, “the diet is incredibly helpful in many cases,” she adds.

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Probiotic supplements and foods like yogurt, kefir, and kimchi contain good-for-your-gut bacteria that may help ease constipation.

“Studies have shown that probiotics can help soften stools and increase the number of bowel movements,” Dr. Burkhart notes.

But they’re probably not a cure-all. “In my practice, I’ve never run into a person saying, ‘Well, since I started taking the probiotic, my constipation’s better,” Dr. Komar says.

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It’s true what they say about prunes and prune juice: They do make you go.

Some studies suggest that prunes (aka dried plums) are more effective than psyllium (a type of soluble plant fiber–more on that next) in easing constipation. We like Sunbest Pitted Dried Prunes ($15; amazon.com).

Prunes may get their laxative effect from a dose of fiber (3 grams in a serving of four to five dried plums) and sorbitol, a type of sugar alcohol.

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Psyllium, a soluble fiber that comes from the husks (or seed coat) of some flowering plants, has a key advantage over other types of fiber that you might consume, say, in a bowl of cereal.

Wheat bran can be “too irritating” for some people, Peisach explains. “Psyllium fiber is more gentle and still helps bulk the stool,” she says.

Psyllium is found in over-the-counter products such as Metamucil ($28; amazon.com). Other bulking agents include methylcellulose, another type of plant fiber and the main ingredient in Citrucel.

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Stress is a risk factor for developing IBS, which can cause constipation, and is associated with symptom flare-ups.

Using relaxation techniques to ease stress and anxiety in your life may be good for the gut. The colon, after all, is partly controlled by the nervous system, which responds to stress, notes the Anxiety and Depression Association of America.

A small study by researchers at the University of California, Los Angeles, found young adults with IBS who participated in a twice-weekly yoga program experienced notable relief from constipation and other symptoms after the six-week intervention and at the two-month follow-up.

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Stimulant laxatives, taken by mouth or as a suppository, work by increasing water content in the gut and increasing intestinal activity. They include senna, an herbal laxative (sold as Senokot, for example) and bisacodyl (Dulcolax).

These products make quick work of resolving occasional bouts of constipation by speeding up your BMs. But doctors say they should not be your first choice for dealing with chronic constipation. Only use these medicines for severe constipation or if other treatments haven’t worked, cautions the National Institute of Diabetes and Digestive and Kidney Diseases.

If you’re pregnant, talk to your doctor before using any laxatives, especially stimulant laxatives.

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