Lemon, olive oil and more: 7 natural remedies to help relieve constipation

What we eat plays a major role in how smoothly our digestive system works. It is fortunate that constipation is usually caused by lifestyle factors or eating habits, and can be relieved without the help of medication. Certain foods naturally support better gut motility, add moisture to stool, and help the digestive tract do its job more effectively. From simple kitchen staples like lemon and olive oil to fiber-rich fruits, here are seven gentle, research-backed options that can help get things going again.

According to research published in NIH, lemon juice has physicochemical properties that help release and stabilize beneficial compounds during digestion. This suggests that lemon may aid the digestive process by improving the breakdown of nutrients and phytochemicals, which can help the digestive tract work more efficiently.
To consume lemon for constipation relief, consuming lemon juice with water for a morning kickstart can be beneficial. One can also squeeze lemon to herbal teas.

A review article describes how olive oil’s monounsaturated fats and phenolic compounds help maintain gut immune homeostasis, which could indirectly support healthier motility.
Also, a randomized controlled trial in elderly individuals found that performing abdominal massage with extra‑virgin olive oil for 5 days significantly reduced their constipation score compared to massage with water or no massage.
Some grounded ways to use olive oil for constipation support are:
Oral intake: Take 1 teaspoon to 1 tablespoon of extra‑virgin olive oil first thing in the morning.
Use in diet: Drizzle EVOO over salads, steamed vegetables, or cooked grains.
Also, gentle abdominal massage, as proven in study, for 15 minutes can also help.

A randomized controlled trial in healthy volunteers showed that 1,200 mg of ginger accelerated gastric emptying. Another study found that after giving 500 mg of ginger supplementation 3 times a day to people with relapsing-remitting multiple sclerosis, the frequency and severity of constipation was significantly reduced. These evidence prove that ginger can play an effective role in providing constipation relief.
Some practical ways to consume for gut motility:
Ginger tea: This is a gentle remedy and can be consumed once or twice daily.
Add fresh or powdered ginger to meals like soups.

​NIH study suggests prunes can be a good option in improving stool frequency and consistency in constipated individuals. Prunes are high in both soluble and insoluble fiber. Also, prunes are rich in sorbitol, which is a naturally occurring sugar alcohol that draws water into the colon. These compounds help soften stool and promote bowel movements.One can consume prunes directly as a snack or consume prune juice, preferably in the morning. Also, soaking prunes overnight in water can enhance their natural laxative effect.

Tropical fruit papaya is known for its digestive health benefits. Papaya is rich in papain and chymopapain, dietary fiber, and water content. All these properties make papaya an effective natural remedy to cure constipation. A study found that taking 20 ml daily for 40 days led to significant improvements in constipation, bloating, and “painful (straining) bowel movements.
Papaya can be consumed fresh in the form of snacks or part of the breakfast, or add papaya to salads or breakfast bowls.

Sweet potatoes are rich in soluble fiber, which acts as a prebiotic to nourish beneficial gut bacteria. They also contain compounds that support intestinal mucus and barrier health, improving overall digestion. Studies indicate that cooked sweet potatoes, especially when steamed, can help increase short-chain fatty acids in the colon and support healthy bowel function.
Consume steamed, baked or roasted sweet potatoes for best results. Consuming sweet potatoes with skin intact maximizes its fiber intake.

Chia seeds are rich in soluble fiber, which absorbs water and forms a gel-like substance in the intestines, softening stool and increasing its bulk, as per NIH study.
This superfood can be consumed in several ways:

Soak chia seeds in water or milk for at least 20 minutes and consume as a pudding or in smoothies.
Sprinkle chia seeds on yogurt, oatmeal, or salads for a fiber boost.


Disclaimer: This article is for informational purposes only and does not substitute for professional advice.