Constipation occurs when the stool hardens, making it extremely difficult to pass. Because of that, one may end up straining to pass stools, which can eventually lead to other issues such as hemorrhoids, tears, and fissures. While constipation is often distressing and uncomfortable, one can rely on various natural home remedies to manage this issue. A few of these include making lifestyle changes, such as consistently working out, reducing stress, and eating nutrient-dense meals.

Stay sufficiently hydrated
Dehydration is one of the main causes of constipation. If one experiences hard stools frequently, one must increase their water intake. Water will not only help in softening hard stool but will also make it easier to pass. Therefore, at least 64 ounces of water must be consumed to stay hydrated. Those on the go can carry a water bottle and take a few sips occasionally to ensure proper hydration on a busy day.

Consume more fiber
Fiber is a highly essential nutrient for those who experience frequent constipation. Two types of fibers, insoluble and soluble, help in this matter. Insoluble fiber helps the body maintain regular bowel movements by increasing the bulk of stools, and soluble fiber helps soften the stools. Fiber is commonly found in vegetables and fruits, so one can easily add those to their food regimen. Some other fiber-rich foods that one can eat include whole grains (like oats and whole wheat), beans, lentils, nuts, and seeds.

Eat prunes
For years, prunes have been among the most popular remedies for constipation. This is because of two reasons: firstly, prunes have a high amount of fiber, which helps make bowel movements easier, and secondly, prunes contain a compound called sorbitol, which has a laxative effect. So, eating prunes will help soften the stools and allow them to pass easily. One can eat about 6 to 7 prunes (about 50 grams) twice daily.

Add olive oil to the cooking regimen
The olive oil technique is a simple yet effective solution to pass hard stool naturally. Consume a teaspoon of olive oil upon waking up on an empty stomach. The oil will soften hard stools and lubricate the digestive passage, making it easier for stools to pass. However, one must consume only one teaspoon of olive oil at a time and avoid excess, or it could cause diarrhea.

Try Senna tea
Senna tea is another natural remedy that has been popular for treating constipation. The leaves and flowers of the Senna plant have natural laxative properties, which makes Senna tea so effective against constipation. However, Senna tea is only recommended for occasional consumption to treat constipation. It is also better to consult a healthcare professional before trying this remedy.

Eat some probiotic foods
Probiotics found in fermented dairy foods like yogurt, kefir, kimchi, and sauerkraut can help soften stools and promote bowel movements. Eating probiotic foods also adds good bacteria, significantly improving gut health. It aids in preventing constipation by improving stool consistency and increasing the frequency. So, one can easily add these to one’s food regimen to see effective results.

Exercise regularly
Regular exercise has numerous benefits, one of which is that it can help prevent constipation. Exercising improves blood flow in the body, including the gut, which can improve bowel movement and make it easier to pass stool. For those experiencing constipation, doing at least 30 minutes of light exercise, such as jogging or brisk walking daily to treat and prevent constipation is recommended.

Eat flaxseeds
Flaxseeds are also highly recommended for those who experience frequent constipation. These seeds have a special type of fiber called mucilage fiber. It helps soften stools by forming a gel-like substance when combined with water. It aids in softening stools and acts as a laxative to help relieve severe constipation.

Adopt a squat position while passing stools
For those experiencing the discomfort caused by hard stools and looking for a quick and easy solution, there is something to try at home. Instead of relying on long-term remedies, one can adopt a squatting position while passing stool. This can be accomplished by placing a footstool in front of the toilet seat and resting the feet on it. This position helps to relax the abdominal muscles and makes it easier to pass stools without straining. Those who frequently experience constipation can even keep a small stool in the bathroom for this purpose. Squatting is a highly effective remedy for those who want to know how to pass hard stool immediately and alleviate the discomfort caused by constipation.

Try ginger
Ginger is revered as a natural remedy for constipation. It works by decreasing the pressure on the lower intestines, simplifying bowel movements. One can simply chew on a small piece of raw ginger or try having warm ginger tea to treat constipation. It also helps decrease other symptoms often accompanying constipation, such as bloating, cramps, and nausea.