Squeeze half a fresh lemon into 8–10 oz of warm (not boiling) water
Drink it 15–30 minutes before breakfast
Bonus: Vitamin C in lemon also supports collagen in the gut lining — good news for long-term digestive health.
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3 One Tablespoon of Extra-Virgin Olive Oil (Yes, Really)
Healthy fats lubricate the intestines and stimulate the gallbladder to release bile, which helps soften stool.
A 2021 study in the Journal of Renal Nutrition found that just 1 tablespoon of olive oil daily reduced constipation symptoms in elderly patients within a week.
Pro tip: Mix the olive oil with a little lemon juice to make it tastier and double the effect.
4 Prunes (or Prune Juice) — The Classic That Still Wins
Prunes contain sorbitol, a natural sugar alcohol that draws water into the colon, and plenty of insoluble fiber for bulk.
Harvard Medical School lists prunes as one of the most evidence-based natural laxatives available.
Quick options:
Eat 5–8 prunes twice a day
Or drink 4–8 oz of unsweetened prune juice morning and evening
Start low — sorbitol is powerful!
5 Drink More Water (The Most Overlooked Fix)
When you’re even mildly dehydrated, your colon pulls every drop of water it can from stool — turning it into hard pellets.
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Aim for at least 8–10 glasses of water daily. Want faster results?
Hydration boosters that work especially well:
Plain water with a pinch of Himalayan salt (adds electrolytes)
Coconut water (natural potassium)
Herbal teas (peppermint, ginger, or chamomile)
6 Supercharge Fiber with Seeds — Chia, Flax, or Psyllium
These tiny seeds absorb many times their weight in water, creating a gel that softens and bulks stool.
Comparison table:
Seed Fiber per Tbsp Best Way to Use Onset of Relief
Chia seeds 5 g Soak 10 min in water or yogurt 12–24 hours
Ground flaxseed 3 g Add to smoothie or oatmeal 12–48 hours
Psyllium husk 7 g Mix with water, drink immediately 12–72 hours
Start with 1 tablespoon daily and increase water intake — otherwise they can make things worse.
7 Move Your Body — Even 10 Minutes Helps
Physical movement massages your intestines and stimulates peristalsis. A brisk 20-minute walk can trigger a bowel movement within hours.
Best gentle exercises for constipation:
Walking
Cat-cow yoga pose
Seated twist or wind-relieving pose
Simple abdominal self-massage (clockwise circles)
Final Thoughts — Start Tonight and Feel Better Tomorrow
You don’t need harsh stimulant laxatives that leave you running to the bathroom all day. Combining soaked figs (#1), warm lemon water (#2), and a little daily movement (#7) gives most people noticeable relief within 24 hours — and lasting regularity within a week.
Pick one or two remedies tonight, stay consistent, and your gut will thank you.
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Frequently Asked Questions
How fast do soaked figs work for constipation?
Most people feel relief within 12–24 hours; consistent use (3–5 days) often restores daily regularity.
Can I use these remedies if I’m pregnant?
Figs, lemon water, olive oil, and gentle movement are generally considered safe, but always check with your obstetrician first.
What if natural remedies don’t work after a week?
Persistent constipation can signal underlying issues (thyroid problems, medication side effects, IBS, etc.). See your doctor if there’s no improvement after 7–10 days or if you have severe pain, blood, or unexplained weight loss.
Disclaimer: This article is for informational purposes only and is not medical advice. Natural remedies can help relieve occasional constipation, but they do not treat underlying medical conditions. Always consult your healthcare provider before starting any new health regimen, especially if you have chronic illnesses or take medications.
