---
title: Ease Constipation with Natural Remedies
description: If you’re feeling backed up due to constipation, consider these natural methods to help get back to normal.
image: https://blog.silverandfit.com/hubfs/SF%20Blog/Article%20Images/Blog%20102%20-%20Constipation/blog_102_feature.jpg
---
[LOG IN](https://www.silverandfit.com/identity/login) [Check Eligibility](https://www.silverandfit.com/identity/registration)
- [HOMEPAGE](https://www.silverandfit.com/)
- [WELL-BEING CLUB](https://www.silverandfit.com/well-being-club)
- [FITNESS CENTERS](https://www.silverandfit.com/search)
- FIT AT HOME
- [Workouts](https://www.silverandfit.com/workouts)
- [Home Kits](https://www.silverandfit.com/home-kits)
- [PARTICIPATING HEALTH PLANS](https://www.silverandfit.com/health-plans)
- [HOW IT WORKS](https://www.silverandfit.com/how-it-works)
- [FAQ](https://www.silverandfit.com/faq)
- [BLOG](https://blog.silverandfit.com/)
### Topics
- Select a Topic
### Get the latest tips in your inbox
SUBSCRIBE
By providing your email you consent to receiving updates to the Silver&Fit blog by email. Silver&Fit does not share or sell your email to any third-parties. You may unsubscribe at any time by clicking the link at the bottom of the email.
[Lifestyle](https://blog.silverandfit.com/tag/lifestyle)
# Ease Constipation with Natural Remedies
By [The Silver&Fit® Team at American Specialty Health](https://blog.silverandfit.com/author/american-specialty-health) on January 1, 2024
[](http://www.facebook.com/sharer/sharer.php?u=https://blog.silverandfit.com/tag/lifestyle/constipation) [](https://twitter.com/home?status=Ease%20Constipation%20with%20Natural%20Remedies+https://blog.silverandfit.com/tag/lifestyle/constipation) [](http://www.linkedin.com/shareArticle?mini=true&url=https://blog.silverandfit.com/tag/lifestyle/constipation) [](mailto:?body=https://blog.silverandfit.com/tag/lifestyle/constipation)
If you’re feeling backed up due to constipation, consider these natural methods to help get back to normal.
If you’ve ever been constipated, you know how uncomfortable it can be. Sometimes it’s even painful.
Nearly everyone will encounter trouble with bowel movements at some point. Unfortunately, constipation also tends to become more common with age. For some, feeling “irregular” may seem like it’s become a way of life. But it doesn’t have to be. If constipation is an issue, you will want to find natural ways to resolve it.
The cause of the problem
Like many health conditions, constipation can crop up for any number of reasons. One cause is not getting enough physical activity. But most often it’s due to what you’re eating (or not eating) and drinking, such as:
- A diet heavy in meat and dairy products
- A diet heavy in [ultra-processed foods](https://blog.silverandfit.com/tag/nutrition/ultra-processed-foods)
- Not eating enough high-fiber foods
- Not drinking enough water or other fluids
- Drinking too much alcohol or caffeine
Fiber and digestion
If you’ve ever felt backed up, there’s no doubt you’ve tried to remedy the situation. The most common remedy is to increase fiber intake.
How much fiber you need depends on your age and gender. In general, adults should aim for 25 to 38 grams of fiber per day. On average, most American adults don’t meet that threshold. Adding more fiber to your diet may help keep you regular, as well as resolving constipation.
There are 2 primary types of fiber:
Insoluble fiber: This type of fiber is from the parts of plant foods that your body can’t fully absorb or digest. Insoluble fiber holds on to water and helps make stools softer. In turn, this makes it easier for food to move through the digestive system. Eating some insoluble fiber every day helps regulate bowel movements. Some good sources of insoluble fiber include brown rice, whole grains, green beans, and broccoli.
Soluble fiber: This type of fiber mixes with liquids to form a gel-like substance. This adds bulk to your stool and helps soften it. The fiber binds with nutrients and other substances in the intestinal tract. Some good sources of soluble fiber include apples, bananas, berries, and beans.
Fermented foods: Eating foods rich in fiber is also important for your gut health. Fermented foods can be good for your gut as well as high in fiber. Some examples of fermented food include yogurt and Kimchi. [Learn more about fermented foods here.](https://blog.silverandfit.com/tag/nutrition/gut-check-how-fermented-foods-can-help-your-gut-health)
Can too much fiber be an issue?
Eating fiber is the most effective way to stay regular. But sometimes people overdo it. In a desperate attempt to get back to normal, many think that taking more will work better. But eating too much fiber when your system is already sluggish may end up having the opposite effect. You may feel even more bloated and backed up—not the result you hoped for.
Options instead of fiber
Along with eating a steady diet of fiber, other natural ways to help ease constipation include:
Hydration. For many, the cause of constipation may be as simple as not drinking enough water. Hydration is crucial for your overall health ([for lots of reasons](https://blog.silverandfit.com/you-might-be-experiencing-dehydration-and-why-thats-risky)). But it’s also vital for healthy digestion. Drinking water and other liquids, as well as eating foods high in water content (like melon, strawberries, broccoli, or oranges), helps fiber work better. This, in turn, helps soften stools and make them easier to pass.
Coffee. Studies show that drinking coffee (caffeinated or not) stimulates the need to go to the bathroom. Coffee contains acids that are thought to trigger a hormone that stimulates the muscles in your colon. This gets your bowels moving shortly after drinking coffee.
Prunes. Eating prunes and prune juice has long been shown to be a safe, natural, and effective way to help relieve constipation. Studies have shown prunes to be more effective and safer than laxatives. Not only are prunes a good source of fiber, but they’re also rich in sorbitol. Sorbitol does not break down during digestion, which helps promote bowel movements.
Kiwifruit. Eating green or gold kiwifruit is thought to help soften stool and ease constipation. Several studies show that eating kiwifruit appears to be a safe and effective alternative to laxatives.
Light physical activity. Staying active on a regular basis may help stimulate bowel activity. Studies show that the more active you are, the less likely you are to be constipated. [Read this article if you’re looking to find motivation to get more active.](https://blog.silverandfit.com/5-excuses-you-may-be-making-to-avoid-working-out-and-how-to-push-past-them)
Understanding laxatives
Laxatives contain chemicals that help soften stools. You can buy these medicines over the counter or with a prescription. They are thought to be a quick and easy way to get your digestive system back on track.
However, laxatives should be taken with caution. They may not be safe for long-term use. They may become addictive. They may interact with other meds you take. Overuse may also cause diarrhea or other digestive problems.
Your best and safest option will almost always be to stick with high-fiber foods. The other natural remedies mentioned in this article are also good options. Consider laxatives only if your doctor directs you to do so. 
Constipation and health conditions
Constipation isn’t always related to lifestyle or diet. It may be due to certain medications. And it’s possible the cause is an underlying health condition such as:
- Diabetes
- Irritable bowel syndrome
- Hypothyroidism
- Anxiety or depression
- Bowel obstruction
- Bowel cancer
If you have reason to believe there may be something more serious going on, don’t hesitate to talk with your doctor. Your doctor will run a series of tests to help rule out other issues.
Not a Silver&Fit member? Learn more about everything the program has to offer, including more helpful healthy living tips like this, [here on our website](https://www.silverandfit.com/).
*This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit Program.*
*This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. *
**References**
Acquaviva, F., DeFrancesco, A., Andriulli, A., Piantino, P., Arrigoni, A., Massarenti, P., & Balzola, F. (1986, April). Effect of regular and decaffeinated coffee on serum gastrin levels. Journal of clinical gastroenterology, 8(2), 150–153. [https://doi.org/10.1097/00004836-198604000-00009](https://doi.org/10.1097/00004836-198604000-00009)
Bayer, S. B., Heenan, P., Frampton, C., Wall, C. L., Drummond, L. N., Roy, N. C., & Gearry, R. B. (2022, October 6). Two gold kiwifruit daily for effective treatment of constipation in Adults-A randomized clinical trial. Nutrients, 14(19), 4146. [https://doi.org/10.3390/nu14194146](https://doi.org/10.3390/nu14194146)
Brown, S. R., Cann, P. A., & Read, N. W. (1990, April). Effect of coffee on distal colon function. Gut, 31(4), 450–453. [https://doi.org/10.1136/gut.31.4.450](https://doi.org/10.1136/gut.31.4.450)
Chey, S. W., Chey, W. D., Jackson, K., & Eswaran, S. (2021, June 1). Exploratory comparative effectiveness trial of green kiwifruit, psyllium, or prunes in US patients with chronic constipation. The American Journal of Gastroenterology, 116(6), 1304–1312. [https://doi.org/10.14309/ajg.0000000000001149](https://doi.org/10.14309/ajg.0000000000001149)
Ho, K. S., Tan, C. Y., Mohd Daud, M. A., & Seow-Choen, F. (2012). Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World Journal of Gastroenterology, 18(33), 4593–4596. [https://doi.org/10.3748/wjg.v18.i33.4593](https://doi.org/10.3748/wjg.v18.i33.4593)
Hong, S. W., Chun, J., Park, S., Lee, H. J., Im, J. P., & Kim, J. S. (2018). Aloe vera is effective and safe in short-term treatment of irritable bowel syndrome: A systematic review and meta-analysis. Journal of Neurogastroenterology and Motility, 24(4), 528–535. [https://doi.org/10.5056/jnm18077](https://doi.org/10.5056/jnm18077)
Iovino, P., Chiarioni, G., Bilancio, G., Cirillo, M., Mekjavic, I. B., Pisot, R., & Ciacci, C. (2013). New onset of constipation during long-term physical inactivity: A proof-of-concept study on the immobility-induced bowel changes. PloS one, 8(8), e72608. [https://doi.org/10.1371/journal.pone.0072608](https://doi.org/10.1371/journal.pone.0072608)
Koyama, T., Nagata, N., Nishiura, K., Miura, N., Kawai, T., & Yamamoto, H. (2022, August 20). Prune juice containing sorbitol, pectin, and polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: A randomized placebo-controlled trial. The American Journal of Gastroenterology, 117(10), 1714–1717. [https://doi.org/10.14309/ajg.0000000000001931](https://doi.org/10.14309/ajg.0000000000001931)
Lambeau, K. V., & McRorie, J. W., Jr (2017, April). Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy. Journal of the American Association of Nurse Practitioners, 29(4), 216–223. [https://doi.org/10.1002/2327-6924.12447](https://doi.org/10.1002/2327-6924.12447)
Lever, E., Cole, J., Scott, S. M., Emery, P. W., & Whelan, K. (2014). Systematic review: The effect of prunes on gastrointestinal function. Alimentary Pharmacology & Therapeutics, 40(7), 750–758. [https://doi.org/10.1111/apt.12913](https://doi.org/10.1111/apt.12913)
Mayo Clinic. (2022, March 3). Over-the-counter laxatives for constipation: Use with caution. [https://www.mayoclinic.org/diseases-conditions/constipation/in-depth/laxatives/art-20045906](https://www.mayoclinic.org/diseases-conditions/constipation/in-depth/laxatives/art-20045906)
Nebraska Medicine. (2022, August 3). Why does fiber make you poop? [https://www.nebraskamed.com/physical-occupational-therapy/womens-health/why-does-fiber-make-you-poop#:~:text=Fiber%20gives%20your%20stool%20good,consistency%20is%20a%20banana%20shape](https://www.nebraskamed.com/physical-occupational-therapy/womens-health/why-does-fiber-make-you-poop#:~:text=Fiber%20gives%20your%20stool%20good,consistency%20is%20a%20banana%20shape).
Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's fiber intake gap: Communication strategies from a food and fiber summit. American Journal of lifestyle medicine, 11(1), 80–85. [https://doi.org/10.1177/1559827615588079](https://doi.org/10.1177/1559827615588079)
Schuster, B. G., Kosar, L., & Kamrul, R. (2015). Constipation in older adults: stepwise approach to keep things moving. *Canadian Family Physician Medecin de Famille Canadien, 61*(2), 152–158.
Tantawy, S. A., Kamel, D. M., Abdelbasset, W. K., & Elgohary, H. M. (2017). Effects of a proposed physical activity and diet control to manage constipation in middle-aged obese women. Diabetes, Metabolic Syndrome and Obsity: Targets and Therapy, 10, 513–519. [https://doi.org/10.2147/DMSO.S140250](https://doi.org/10.2147/DMSO.S140250)
Wilkinson-Smith, V., Dellschaft, N., Ansell, J., Hoad, C., Marciani, L., Gowland, P., & Spiller, R. (2019, March). Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers. *Alimentary Pharmacology & Therapeutics, 49*(6), 759–768. [https://doi.org/10.1111/apt.15127](https://doi.org/10.1111/apt.15127)
This article was written by Jason Nielsen, edited by Sharon Odegaard, and clinically reviewed by Elizabeth Thompson, MPH, RD
[Return to Homepage](https://blog.silverandfit.com/)
## About the Author
### The Silver&Fit® Team at American Specialty Health
The award-winning Silver&Fit® Blog is brought to life by a seasoned team of professionals at American Specialty Health (ASH), an organization with nearly 2 decades of experience in senior wellness programming. The Silver&Fit® blog writers, editors, clinicians, designers, and marketing specialists are dedicated to delivering engaging, informative wellness content. Every article is carefully researched and clinically reviewed for accuracy. Our goal? Content that supports healthy aging through trusted, research-based insights on fitness, nutrition, stress management, and more, tailored specifically for older adults seeking to live more vibrant, active, and healthy lives.
#### Recommended Articles
[](https://blog.silverandfit.com/tag/lifestyle/healthy-relationships)
##### [How to Keep Relationships Healthy As You Age](https://blog.silverandfit.com/tag/lifestyle/healthy-relationships)
- June 8, 2026
[](https://blog.silverandfit.com/tag/lifestyle/new-experiences)
##### [Why Saying “Yes” to New Experiences Can Change Your Life for the Better](https://blog.silverandfit.com/tag/lifestyle/new-experiences)
- May 4, 2026
[](https://blog.silverandfit.com/tag/lifestyle/slow-living)
##### [Embrace Slow Living for a Calmer, More Fulfilling Life](https://blog.silverandfit.com/tag/lifestyle/slow-living)
- April 6, 2026
### Popular Posts
### Get the latest tips from Silver&Fit in your inbox.
### Recent Post
### Recent Posts
[6 Simple Balance Training Exercises to Help Prevent Falls](https://blog.silverandfit.com/tag/healthy-aging/balance-training)
- 1 January, 2024
[Pack in the Protein With Easy-to-Make Grain Bowls](https://blog.silverandfit.com/tag/nutrition/grain-bowls)
- 1 January, 2024
[Pursue Lifelong Learning for Brain Fitness](https://blog.silverandfit.com/tag/healthy-aging/brain-fitness)
- 1 January, 2024
[How to Keep Relationships Healthy As You Age](https://blog.silverandfit.com/tag/lifestyle/healthy-relationships)
- 1 January, 2024
[Longevity Lessons From the “Blue Zones”](https://blog.silverandfit.com/tag/healthy-aging/blue-zones)
- 1 January, 2024
Brought To You By
### Silver&Fit
The Silver&Fit® program provides eligible members with a fitness center membership and options to stay Fit at Home.
-
-
-
-
-
### Topics
- [Nutrition (54)](https://blog.silverandfit.com/tag/nutrition)
- [Healthy Aging (53)](https://blog.silverandfit.com/tag/healthy-aging)
- [Fitness (51)](https://blog.silverandfit.com/tag/fitness)
- [Lifestyle (49)](https://blog.silverandfit.com/tag/lifestyle)
### We've been expertly designing senior fitness programs for nearly 20 years. Now, we're excited to share the health in our blog, free and available to the public. Interested? Get the latest fitness, healthy aging, lifestyle, and nutrition tips in your inbox!
SUBSCRIBE
[Facebookfacebook](https://www.facebook.com/SilverandFit) [Instagraminstagram](https://www.instagram.com/silverandfit/?hl=en) [youtube](https://www.youtube.com/user/silverandfit) [Pinterestpinterest](https://pinterest.com/silverandfit) [LinkedInlinkedin](https://www.linkedin.com/company/american-specialty-health)
- Useful Links
- [About Us](https://www.silverandfit.com/About)
- [Terms & Conditions](https://www.silverandfit.com/TermsAndConditions)
- [Privacy Statement](https://www.silverandfit.com/Privacy)
- [FAQ](https://www.silverandfit.com/FAQ)
- [Site Map](https://www.silverandfit.com/sitemap)
## Connect
[Contact Us](https://www.silverandfit.com/contactus)
## Language Assistance
The following PDF files will open in a new window. You must have [Adobe ReaderOpens an external site in a new tab](https://acrobat.adobe.com/us/en/acrobat/pdf-reader.html) installed to view the files.
- [English](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Español](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [繁體中文](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Tagalog](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Tiếng Việt](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [العربية](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Français](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [한국어](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Русский](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Deutsch](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Kreyòl Ayisyen](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [हिंदी](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Português](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Italiano](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Polski](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [اُردُو](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [אידיש](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [বাংলা](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Ελληνικά](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
- [Shqiptar](https://blog.silverandfit.com/hubfs/SF%20Linked%20Files/M950-1031A%20Language%20Support_tcm26-161058.pdf)
Newtab\_Icon Clicking on these links will take you away from Silverandfit.com. Silver&Fit is not responsible for any content or the privacy practices of external websites.
The Silver&Fit program is a product of American Specialty Health Fitness, Inc. (ASH Fitness), a subsidiary of American Specialty Health Incorporated. ASH Fitness complies with applicable federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex.
© 2020-2025 American Specialty Health Incorporated (ASH). All Rights Reserved.
Last Updated 11/2025