What to consume to quickly get rid of constipation:

·         Fiber-rich foods: whole grains, vegetables, fruits, legumes, seeds, and nuts.

·         Natural probiotics and prebiotics: yogurt, kefir, sauerkraut, kimchi – support the balance of intestinal flora and regular transit.

·         Additional natural remedies: olive oil, dried plums, flax seeds, plants with laxative effects, and castor oil.

·         Recommended natural supplements: Aronia Biotic, Zeolit Spectrum from doctorcip.eu.

Discover more remedies and solutions below to quickly get rid of constipation, as well as situations when consulting a medical specialist is recommended.

What is constipation and why does it occur?

What natural remedies for constipation exist? Old folk cures for constipation

Foods to avoid when constipated and recommended alternatives

When to see a doctor?

What should you do after reading this article?

Frequently asked questions about how to get rid of constipation quick

 

What is constipation and why does it occur?

Sedentary lifestyle and low-fiber diet can lead to constipation

Constipation is difficulty or infrequency of defecation, often associated with hard, dry stools and significant abdominal discomfort. It is a common digestive problem that can be temporary or chronic, affecting quality of life and overall health.

The most common causes of constipation are:

·         Low-fiber diet. Dietary fiber is essential for regular bowel transit. A diet high in processed foods, white bread, or lacking vegetables and fruits can slow intestinal movement and promote constipation.

·         Dehydration. Water helps soften stools and facilitates their elimination. Insufficient fluid intake leads to hard and difficult-to-pass stools.

·         Sedentary lifestyle. Lack of physical activity reduces natural intestinal stimulation. Regular exercise, even simple daily walks, can prevent and alleviate constipation.

·         Medications or medical conditions. Some medications, such as opioid painkillers, antacids, or antidepressants, can cause constipation. Also, medical conditions like hypothyroidism, diabetes, or irritable bowel syndrome can contribute to digestive difficulties.

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What natural remedies for constipation exist? Old folk cures for constipation

Yogurt supports efficient digestion

In popular tradition, there are numerous natural remedies that have been used for generations to combat constipation, especially effective in mild or occasional cases. Here are the most popular and effective remedies:

Fiber-rich foods

Bowl of fiber-rich fruits

·         Whole grains, vegetables, fruits. Soluble and insoluble fibers from whole grains, fresh vegetables, and seasonal fruits help form and soften stools. Useful examples include oats, rye, broccoli, carrots, apples, pears, and berries.

·         Legumes. Beans, lentils, chickpeas, and peas are rich in fiber and resistant carbohydrates, which feed beneficial bacteria in the gut and promote regular intestinal transit.

·         Seeds and nuts. Flax, chia, or pumpkin seeds and nuts contain fiber and essential fatty acids, contributing to stool hydration and relieving constipation. Adding them to yogurt, salads, or smoothies can be a simple and effective way to support digestion.

👉 Keep your intestine healthy and support intestinal transit with Zeolit Spectrum. Natural zeolite helps eliminate toxins and may contribute to preventing constipation, complementing natural remedies and healthy digestive habits.

Natural probiotics and prebiotics

Sauerkraut

A balanced gut microbiome supports efficient digestion and prevents stool stagnation. Natural probiotics and prebiotics feed good bacteria, helping restore gut flora and maintain a healthy intestine in the long term.

Examples of natural probiotics: yogurt, kefir, sauerkraut, kimchi – these fermented foods are natural sources of probiotics, beneficial bacteria that help maintain regular intestinal transit. Their daily consumption can relieve constipation and reduce abdominal discomfort.

👉 To support intestinal transit and balance the gut flora, you can complement your diet with quality natural supplements, such as Aronia Biotic. This product contains probiotics and prebiotics that help regulate digestion and can naturally and safely relieve constipation.

Proper hydration

Hydration is essential for preventing and relieving constipation. Drinking 1.5–2 liters of water per day helps soften stools and facilitates intestinal transit. Active people or those in hot climates may need larger amounts.

Besides water, certain teas and infusions can stimulate digestion and intestinal motility. Among the most effective are peppermint tea, chamomile, senna, and ginger. These support hydration and can relieve abdominal discomfort associated with constipation.

Movement and healthy habits

Physical activities at home

Physical activity stimulates intestinal peristalsis, helping faster transit and preventing constipation. Daily walks, light exercises, or stretching routines are enough to gain significant digestive benefits.

Also, establishing a daily toilet routine, preferably after meals, can train the intestine and reduce the feeling of constipation. It is recommended not to delay the urge to defecate, as this can worsen symptoms.

Last but not least, adopting a correct position on the toilet, with knees slightly raised on a stool, can facilitate stool elimination. This simple method reduces effort and prevents abdominal discomfort.

Other natural remedies for constipation

·         Olive oil, coconut oil, dried plums, flax seeds. These foods have a mild laxative effect and help soften stools, stimulate intestinal peristalsis, and support healthy digestion.

·         Plants and supplements to stimulate intestinal transit: Senna, psyllium, or probiotic supplements. These can be used temporarily or alongside a high-fiber diet to restore regular intestinal transit and prevent digestive discomfort.

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Foods to avoid when constipated and recommended alternatives

Fast food can worsen constipation

Some foods can worsen constipation or slow intestinal transit, while others stimulate it. To relieve constipation, it is important to know what to avoid and what to replace them with. Below you can see a table with the main foods that can worsen constipation and recommended alternatives for healthy intestinal transit: 

Foods to avoid	Why avoid them	Recommended alternatives
White bread and pastries	Rich in refined carbohydrates, low in fiber; may slow intestinal transit	Whole wheat bread, whole grains, oats, rye
Fast food and processed food	Low in fiber, high in unhealthy fats, slows digestion	Cooked vegetables, salads, steamed or roasted dishes
Large amounts of red meat	Hard-to-digest fats reduce intestinal motility	Fish, lean meat (chicken, turkey), legumes
Full-fat dairy (cheese, sour cream, butter)	Contain saturated fats, may slow digestion in some people	Natural yogurt, kefir, plant-based milk with fiber
Green or unripe bananas	Contain resistant starch that can slow transit	Ripe bananas, apples, pears, kiwi
Fried foods	Hard-to-digest fats can cause bloating and constipation	Baked, boiled, steamed, or roasted foods
Low-water foods (white rice, white pasta)	Contribute to dehydration and hard stools	Brown rice, whole grain pasta, quinoa

When to see a doctor?

Medical consultation for constipation

Although most cases of constipation can be improved with natural remedies, it is important to see a doctor if:

·         Persistent or severe constipation – if symptoms last more than a few weeks or worsen.

·         Severe abdominal pain or cramps – these may indicate more serious digestive problems.

·         Blood in stool or very dark stools – may indicate conditions that require medical investigation.

·         Unexplained weight loss or constant fatigue – these can be signs of metabolic or digestive disorders.

What should you do after reading this article?

·         Include fiber-rich foods in your diet – eat whole grains, vegetables, fruits, legumes, and seeds daily.

·         Consume natural probiotics and prebiotics – yogurt, kefir, sauerkraut, or kimchi to balance intestinal flora.

·         Use additional natural remedies if needed – olive oil, dried plums, flaxseeds, or plants with a mild laxative effect.

·         Monitor symptoms and consult a doctor – if constipation persists, intense pain occurs, or there is blood in the stool, seek medical help.

Frequently asked questions about how to quickly get rid of constipation

How can I quickly relieve a constipation blockage?

To relieve a constipation blockage, proper hydration, fiber-rich foods, dried plums, or soaked flaxseeds are recommended. In more severe cases, gentle abdominal massage or adopting the correct position on the toilet can help facilitate bowel movement. If symptoms persist, medical consultation is advised.

What to do when you are severely constipated?

In cases of severe constipation, try a combination of water, fast-acting laxative foods, and light exercise. Natural laxative supplements or a glass of dried plums can help temporarily. Avoid frequent self-medication with chemical laxatives and consult a doctor if the problem persists.

What tea is recommended for constipation in the elderly?

Elderly people can use mildly laxative teas, such as yarrow, chamomile, or senna tea, which stimulate digestion and reduce abdominal discomfort. Teas should be consumed moderately and always with sufficient hydration.

Is peppermint tea good for constipation?

Yes, peppermint tea can help relax intestinal muscles and reduce abdominal discomfort, but it does not have a strong laxative effect. It is especially useful in combination with fiber-rich foods and proper hydration.

Which fruits help with constipation?

Fruits rich in soluble fiber and sorbitol, such as plums, apples, pears, kiwi, and berries, are effective for regulating intestinal transit. They help soften stools and stimulate intestinal motility.

Which constipation medications are safe?

In temporary cases, chemical laxatives can be used occasionally, but fiber supplements, castor oil for constipation, or probiotics are preferable for long-term use. Always consult a doctor before taking medication for constipation, especially if you have chronic conditions.

What are the best fast-acting natural laxative foods?

Dried plums, kiwi, beets, sauerkraut, and flax seeds are foods with a rapid effect on intestinal transit. Regular consumption can prevent constipation and speed up stool elimination.

Is castor oil effective for constipation?

Castor oil for constipation can be used as a strong natural laxative, taken on an empty stomach. Its effectiveness is high, but it should be used occasionally and with caution, as it can cause abdominal cramps or severe diarrhea.

 

Photo source: Depositphotos

Bibliography:

●     Johns Hopkins Medicine, Foods for Constipation, 2025, https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation, accessed on 18.01.2026;

●     WebMD, Constipation Relief: How to Get Rid of Constipation, 2024, https://www.webmd.com/digestive-disorders/constipation-relief-tips, accessed on 18.01.2026;

●     National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), Eating, Diet, & Nutrition for Constipation, 2025, https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition, accessed on 18.01.2026;

●     Harvard Health, 8 ways to get constipation relief, 2023, https://www.health.harvard.edu/staying-healthy/8-ways-to-get-constipation-relief, accessed on 18.01.2026;

●     Cleveland Clinic, 9 Home Remedies To Get Rid of Constipation, 2025, https://health.clevelandclinic.org/how-to-get-rid-of-constipation, accessed on 18.01.2026.