We often don’t talk about it, but let’s be honest — almost everyone experiences constipation at some point. Whether it’s due to a change in routine, a poor diet, stress, or dehydration, irregular bowel movements can disrupt your day and leave you feeling bloated, uncomfortable, and just… off.
As a practising integrative medicine specialist, I often advise patients to try gentle home remedies first before turning to over-the-counter solutions. Why? Because the body often responds best to natural support. Let’s explore what constipation really is — and what you can do at home to get relief, as shared by Dr Amita Jain India’s leading anorectal surgeon for fissures, fistulas and piles treatments.
What Is Constipation?
Constipation is typically defined as having fewer than three bowel movements a week. But it’s not just about frequency. Other signs include stools that are hard, dry, or difficult to pass, a feeling that you haven’t fully emptied your bowels, and abdominal discomfort or bloating.
In short, if going to the bathroom feels like a task instead of a relief, that’s your body telling you something is off.
Are there any Gentle Home Remedies to Get Relief from Constipation?
Thankfully, there are several natural remedies that can help stimulate digestion and bring things back into balance, most of which you may already have in your kitchen or routine.
Warm Water with Lemon (First Thing in the Morning) – Start your day with a glass of warm water and freshly squeezed lemon juice. This simple drink can help kickstart your digestive system and hydrate your body, both of which are essential for healthy bowel movements.
Stay Hydrated Throughout the Day – It sounds basic, but many people walk around slightly dehydrated, which can lead to harder stools. Aim for 8–10 glasses of water daily, and add in herbal teas like peppermint or ginger for extra digestive support.
Add More Fibre (Gradually) – Dietary fibre adds bulk to your stool and helps it pass more easily. Foods rich in fibre include:
- Oats
- Chia seeds
- Apples and pears (with skin)
- Lentils and beans
- Leafy greens
Be sure to increase fibre slowly and drink plenty of water alongside it to avoid making things worse.
Try Prunes or Warm Prune Juice – This classic remedy is backed by science. Prunes contain sorbitol, a natural sugar alcohol with a mild laxative effect. Try 3–5 prunes a day or a small cup of warmed prune juice to gently get things moving.
Olive Oil or Castor Oil (in Moderation) – A tablespoon of olive oil on an empty stomach can sometimes help lubricate the digestive tract. Castor oil is stronger, so it should be used sparingly and only when other methods don’t work, and never long-term.
Gentle Movement & Yoga – Exercise helps stimulate the natural contractions of your intestines. Even light walking or yoga poses like “Wind-Relieving Pose” (aptly named!) can help relieve pressure and promote movement.
Abdominal Massage – A gentle clockwise massage around your belly button area, following the natural path of your colon, can encourage bowel activity. Use circular motions and light pressure.
Remember, constipation is your body’s way of waving a little red flag. While occasional episodes are completely normal, chronic constipation can indicate a deeper imbalance. If your symptoms persist for more than a couple of weeks, or you notice bleeding, unexplained weight loss, or severe pain, it’s important to consult your doctor.
In the meantime, listen to your body. Feed it nourishing, fibre-rich foods. Move a little more. Hydrate often. And most importantly, don’t stress too much. Sometimes, a little patience and a lot of water can go a long way.
Dr Amita Jain is one of India’s most distinguished and experienced senior surgeons who has conducted more than 1,00,000 successful surgeries, and has covered a wide spectrum of general and minimally invasive procedures. Dr Amita Jain is refered as the pioneer surgeon in the fields of Gallbladder stone removal surgery, appendix removal surgery, hernia repair surgery, Pilonidal Sinus treatments, varicose vein and piles surgery, fistula surgery and fissure surgeries.
With an outstanding career spanning over 29 years, Dr Amita Jain has earned her place among the top General and Laparoscopic surgeons in Delhi and India, known for her precision, compassion, and consistent surgical excellence. She was the Professor of Surgery at the Army College of Medical Sciences and Base Hospital, Delhi Cantt. In 1994, she was commissioned as a surgeon under the United Nations Mission in Congo.
Dr Amita Jain currently serves as the Head of Department and Senior Consultant for General, Laparoscopic and Trauma Surgery at Artemis Lite Hospital, Rosewalk – Luxury Maternity Hospital in Delhi (Panchsheel Park, Delhi) and Rainbow Children Hospitals (Malviya Nagar, Delhi).