Home remedies for constipation: They help quickly and reliably

Your intestines are sluggish and you suffer from stomach cramps, stomach pain and bloating? We'll tell you how you can stimulate your digestion and which home remedies help against constipation.

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Our digestive tract is a real mimosa. Phrases like “something upsets someone” are no coincidence. Especially people who sit a lot for work and move little often have to struggle with a sluggish intestine and constipation.

The problem: Many of us suffer in silence instead of seeking help. Because digestive problems are still a taboo topic. But it shouldn't be, because healthy digestion is crucial to our well-being.

Luckily, there are a few simple things you can do to aid digestion and prevent constipation. A healthy lifestyle, proper nutrition and home remedies for constipation help. We present the most effective ones!

The 7 best home remedies for constipation

Before you resort to medication from the pharmacy, you should try home remedies for constipation. They also work reliably, but are gentler on the stomach and intestines. Home remedies for constipation primarily include foods rich in fiber. Here are the 6 most effective:

#1 Psyllium husks for constipation

Psyllium husks are not only rich in fiber, they also have a laxative effect. They also contain so-called mucilage, which swells in the intestines and thus stimulates digestion. This makes the stool softer and the constipation can resolve. In order for the home remedy for constipation to work well, it is important to drink enough. Ideally 1.5 liters of water per day.

Use psyllium husks against constipation:
Soak 4 teaspoons of the seeds in 200 ml of water for 5 minutes and then drink the solution with several glasses of water.

>You can find psyllium husks on Amazon here*

#2 Sauerkraut relieves constipation

Sauerkraut contains bacteria that stimulate digestion, relieve constipation and have a positive effect on the intestinal flora. Anyone whose intestinal health is out of balance due to taking antibiotics, for example, can use this home remedy with a clear conscience.

In addition to sauerkraut, you can also drink sauerkraut juice. Drink 50 ml of the juice with a little honey.

Sauerkraut is a home remedy for constipation.Credit:Getty Images

#3 Epsom and Glauber's salt as home remedies

A very effective home remedy for solving stubborn blockages is Glauber's salt. Drink 20 g of Glauber's salt dissolved in 300 ml of lukewarm water. Important: Always follow the instructions for use or follow the instructions given by your doctor and pharmacist. The laxative effect occurs quickly and lasts until the intestines are completely emptied.

Tipp:Drink a sip of juice to combat the bitter taste of the home remedy.

>You can find Glauber salt on Amazon here*

#4 Dried plums stimulate digestion

Dried fruit is gentler than Epsom or Glauber's salt as a home remedy for constipation. The high proportion of fiber stimulates digestion and helps a sluggish intestine. In addition, dried fruits such as plums, apricots or figs contain substances that swell in the intestines and make the stool softer.

Tipp:The home remedy for constipation is particularly effective if you let the prunes soak in a little water overnight.

Dried fruit is a home remedy for constipationCredit:Getty Images

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#5 Naturally cloudy apple juice has a laxative effect

Naturally cloudy apple juice can also help to gently relieve constipation. It contains fermentants that are said to have a laxative effect. Simply drink a glass every day.
By the way, pear juice also works for some people.

#6 Coffee for constipation

Coffee in the morning not only wakes you up, but also stimulates digestion. The caffeine it contains is responsible for this. If you suffer from morning constipation, a cup of coffee can also help.

#7 Drink enough

In our stressful everyday lives, we often forget to drink enough. This lack of fluids can make constipation even worse. To counteract this, you should actively remind yourself to drink. A cell phone alarm that goes off every hour can be an effective tool. In total, you should drink at least 1.5 liters of water per day.

Tipp:If you find it difficult to go to the bathroom in the morning, drink a glass of cold water on an empty stomach. This also stimulates digestion.

Prevent constipation with the right diet

If you eat a high-fiber diet with lots of vegetables, then you are already taking good care of your intestinal health. At least 30 minutes of exercise every day (walking, yoga, dancing, jogging) can also keep the intestines going.

You can continue to prevent constipation with these foods because they have a regulating effect:

  • Yogurt and other sour milk products
  • oatmeal
  • Wheat bran
  • Nuts
  • linseed
  • Whole grain foods

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Very important:Don't eat anything that could make constipation worse. Above all, avoid fatty foods, such as schnitzel with fries or ready meals.

What causes constipation?

As already described, there are a few things you can do to keep your bowel movements going. Aside from diet, there are many other factors that can cause constipation:

  • Stress:The constant availability and constant pressure shift your body's priorities so much that digestion becomes sluggish, which can then result in constipation. A bad mood that affects the mind can also be a form of stress, causing digestion to stall. It often helps to just talk and vent instead of drinking in the anger.
  • Diseases:Various illnesses such as depression, hypothyroidism or Parkinson's can cause constipation.
  • Travel:In fact, the sudden change in your diet and routine while on vacation can lead to constipation. At home, everything goes according to plan: in the morning we have a healthy oatmeal muesli with fresh fruit, a light salad for lunch, and vegetables with fish in the evening - and always at the same time. Your digestion? Perfectly adapted to it.
    On vacation, things suddenly look completely different: you sleep in, enjoy a hearty breakfast with eggs, white bread, croissants and bacon. Then it's off to the beach, where maybe all you can do is have fries and an ice cream on your hand. In the evening, a large portion of pasta tempts you. No wonder your body is in disarray at first!
    Women in particular are often affected by this so-called travel constipation - and let's be honest: not everyone can just "let go" in a strange environment.
  • Lack of fluids:A particularly common reason why people suffer from constipation is that they don't drink enough. In order for fiber to do its job well, it needs enough fluid. But be careful: If you consume fiber but don't drink enough, the actually good fiber can even cause constipation. Around two liters of water per day would be best.
  • Too little exercise:Regular exercise supports intestinal activity and can get it going.
  • Medication:A number of different medicines and medications can cause constipation. These include cough or painkillers, acid blockers and medications that work against high blood pressure or Parkinson's.
  • Pregnancy:Expectant mothers may also suffer from constipation more often due to hormonal changes, especially towards the end of pregnancy. Find out more here:. If your baby suffers from obstinacy, you can find out more about the topic here:

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Constipation: when to see a doctor?

In general, if you consistently struggle with constipation and a sluggish bowel, you should contact a doctor. By the way, constipation occurs when you have bowel movements less than three times a week over a longer period of time (6 months) and/or going to the toilet is difficult. Hard stools, a feeling of fullness in the intestines, flatulence and abdominal cramps are also signs of constipation.

When to go to the doctor's office?

You should see a doctor immediately if any of the following symptoms occur:

  • Emission of blood
  • Alternating diarrhea and constipation
  • sudden onset of constipation that lasts for several days
  • severe stomach pain
  • Nausea and vomiting
  • unwanted weight loss
  • Fever

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Note on home remedies:Home remedies can be used both internally and externally. Before using externally, test on a small area of ​​skin first to avoid reactions. Agents taken internally should always be used according to the recommended dosage. If you are unsure or have persistent symptoms, you should definitely seek medical advice.