Remedies for Chronic Constipation

Lets talk chronic constipation. If you are reading this because you identify, you are not alone! It is said that between 2% and 27% of the population worldwide are experiencing some form of chronic constipation, (that’s approximately 1 in 5) a condition where bowel movements are infrequent, hard, or difficult to pass. 

Constipation is frustrating. Whether it’s due to stress, diet, travel and being in new environments, gut imbalances or slow motility; being unable to go regularly, when it seems like everybody else is, can leave you feeling uncomfortable, bloated, and sluggish.

While its often tempting to turn to laxatives, this is generally not the best option as it could lead to long term reliance and further slowing of motility. We don’t want that. So let’s look at natural remedies that can help restore healthy digestion — without immediately turning to harsh pharmaceuticals. 

Increase Fibre Intake

Yeah yeah, we know! You’ve probably heard it a million times! 'Eat more fibre' And for some, more fibre can actually do more harm than good. But for many, you would be surprised just how much fibre you might need. And fibre plus water and some light exercise is often enough for people to get things moving!

Today’s western diet lacks fibre. We are eating less fruits and veggies; our grains have been stripped back to white from their traditional wholegrain form and we are relying on fast convenient options that lack fibre – particularly when going “low carb”. Over 90% of adults in the United States do not eat enough fibre each day, according to the 2020-2025 Dietary Guidelines for Americans. But Fibre is essential for getting things moving!

Fibre adds bulk to the stool and helps it move smoothly through the intestines.
There are two types of fibre, Soluble and Insoluble. These two forms of fibre differ in how they interact with water in the digestive system. Soluble fibre dissolves in water, forming a gel-like substance that slows digestion and helps regulate blood sugar and cholesterol levels. If you live with irritable bowel syndrome, soluble fibre can help manage your symptoms, such as diarrhoea and loose stools, by making stools more dense. If you have IBS, ensure you add fibre to your diet slowly—too much, too soon may cause upset. And drinking enough water alongside your fibre is also key.

Insoluble fibre does not dissolve in water and adds bulk to the stool, aiding in digestive regularity and assisting to reduce constipation

Soluble fibre: found in oats, flaxseeds, apples, beans

Insoluble fibre: found in whole grains, nuts, and vegetables

Ok so here is the thing. Aim for 30 grams of fibre per day. Start slowly to avoid gas and bloating and always increase your water intake alongside fibre to help it do its job effectively. Start to track your fibre intake each day! Handy apps like MyFitnessPal can help here - or simply google the fibre contained in what you are eating and keep track. Do this for a week.

How to get to 30g per day:

 Add chia seeds to smoothies or make chia pudding. 2 tablespoons contains about 10g

Up the vegetables! 1 cup green peas contain 9g fibre, broccoli and sweet potato about 4/5g. Avocado is also high in fibre – about 13g per avocado

Add pulses to most meals. Create bean-based side dishes with dinner. Beans, peas and lentils are all good sources of fibre. There is 6.8g of fibre in 150g of baked beans; 100g of boiled lentils contains 8g.

Choose wholegrain options over refined ones. 75g of wholewheat spaghetti contains about 8g of fibre. 

Try porridge for breakfast. Half a cup of rolled oats contains about 9g fibre

Try Prunes

I know, you have already heard and probably tried this one before but hear us out. Prunes are brimming with soluble and insoluble fibre. Insoluble fibre adds bulk to the stool and speeds up its passage through the gut, while soluble fibre helps to soften by absorbing water. On top of this, prunes contain a fermentable sugar called sorbitol. Sorbitol is a natural sugar alcohol that pulls water into the intestines through osmosis. This extra water softens the stool and stimulates bowel movements. Sorbitol acts like a gentle, natural laxative without the harshness of medications. Some studies even suggest that prunes may stimulate intestinal contractions (peristalsis), helping stools move more efficiently through the colon. Compared to stimulant laxatives, prunes are a food-based option that is gentler on the digestive system and suitable for regular use for many people. As a bonus, Prunes are loaded with antioxidants, especially phenolic compounds, which may help support gut health by reducing inflammation. They also contain vitamins and minerals (like potassium, magnesium, and vitamin K) that help maintain normal digestive function.

So you have probably tried a few prunes and it did nothing. Try more! For adults experiencing constipation, a general recommendation is to start with 3-5 prunes once or twice a day. But if that doesn’t provide relief, many suggest those with severe constipation will find more relief with about a dozen prunes a day. It's best to start slowly and see how your body responds, as excessive amounts can cause discomfort. 

Try Magnesium Citrate

Magnesium plays a vital role in muscle function, including the muscles in your digestive tract. Magnesium citrate is particularly effective because it draws water into the intestines, which can soften stools and stimulate bowel movements.

Taking a low to moderate dose of magnesium citrate before bed can often produce a gentle bowel movement the next morning. Always start with a small amount (following label directions) to see how your body responds and consult a healthcare professional if you have any existing health conditions.

At-Home Enemas: A Last Resort Option

If constipation becomes severe and other remedies aren't working, an at-home gravity enema using warm water can provide immediate relief by directly stimulating the bowel to evacuate.
A water enema can soften hard stool matter and encourage a natural bowel movement without the need for oral laxatives. While enemas can be effective, they should be used sparingly — with some health professionals of the thinking that overuse can lead to dependency and irritate the colon lining. So we take the general thinking to look to them as an occasional backup, not a regular habit.

Try our Biotic Powder

Zeally Herbs Biotic Powder is a natural supplement that contains Biodynamically Grown green banana flour. Green banana flour is a powerful natural remedy for constipation because it's rich in resistant starch, a type of prebiotic fibre that feeds beneficial gut bacteria and helps regulate bowel movements. Unlike ripe bananas, green banana flour isn’t high in sugar and has a gentle, bulking effect in the colon, which promotes smoother, more regular digestion. It also helps to nourish the gut lining, reduce inflammation, and improve overall microbiome balance.

Adding a probiotic powder like this to your daily routine, along with a high-fibre diet, can make a noticeable difference over time.

In Summary!

Constipation is uncomfortable — but we truly believe in starting with natural options where you can and seeing how your body responds. Fibre may or may not be right for you, but if it is at the right level and provides relief, it really can be life changing!