People may experience constipation due to the foods they eat or avoid, their lifestyle choices, the medications they take, or the medical conditions they have. For many, the cause of their chronic constipation is unknown. This is known as chronic idiopathic constipation.

Constipation is characterized by the following symptoms (3Trusted Source):

• fewer than three bowel movements per week
• hard, dry, or lumpy stools
• difficulty or pain when passing stools
• a feeling that not all stool has passed

Constipation can have a serious negative effect on quality of life, as well as on physical and mental health (1Trusted Source, 4Trusted Source, 5Trusted Source).

There are many natural ways to help relieve constipationHere are  natural home remedies to relieve constipation.

1. Drink more water

To prevent this, it is important to drink enough water and stay hydrated (6, 7Trusted Source, 8).

This can help them rehydrate and get things moving again.

Some studies have found sparkling water to be more effective than tap water at relieving constipation. This includes in people with indigestion, or dyspepsia, and people with chronic idiopathic constipation (9, 10Trusted Source, 11Trusted Source).

However, drinking carbonated drinks such as sugary soda is not a good idea, as these beverages can have harmful health effects and may make constipation worse (12Trusted Source, 13Trusted Source).

Bottom line: Dehydration can cause constipation, so be sure to drink enough water. Sparkling water may be even more effective at relieving constipation.

2. Eat more fiber, especially soluble, non-fermentable fiber

To treat constipation, doctors often tell people to increase their dietary fiber intake.

This is because increasing fiber intake increases the bulk and consistency of bowel movements, making them easier to pass. It also helps them pass through the digestive system more quickly .

Various brands of psyllium fiber are available online.

Studies examining the effects of insoluble fiber as a treatment for constipation have yielded mixed results.

This is partly because insoluble fiber can make the problem worse in some people with a functional bowel problem, such as IBS or chronic idiopathic constipation (19Trusted Source, 20Trusted Source, 21Trusted Source

Some fermentable soluble fibers may also be ineffective at treating constipation, as they are fermented by bacteria in the gut and lose their water-holding capacity (22Trusted Source.

To prevent constipation, people should aim to consume a mix of soluble and insoluble fibers. The total recommended fiber intake per day is 25 grams (g) for females and 38 g for males

Bottom line: Try eating more high fiber foods. Supplementing the diet with soluble non-fermentable fiber, such as psyllium, can also help.