Strong pain relievers can sometimes bring along uncomfortable side effects, and one of the most common is constipation.
Many people who take these medications find their digestion slows down, making it harder and more painful to have regular bowel movements. Fortunately, there are simple and natural ways to help get things moving again.
The first line of defense against constipation is often the simplest: drink more fluids, eat more fiber, and stay physically active. These basic habits help your digestive system work properly and make it easier for food to move through your intestines. But for people who still struggle, certain foods and fiber supplements can offer extra help.
One of the most trusted fiber remedies for constipation is psyllium. Psyllium comes from the outer shell of seeds from a plant mainly grown in India. It’s a type of soluble fiber, which means it dissolves in water and turns into a soft gel.
This gel helps push waste through the intestines and keeps bowel movements regular. The American Gastroenterological Association recommends psyllium fiber for treating mild, chronic constipation that isn’t caused by a serious underlying condition.
Psyllium fiber is usually taken once or twice a day, mixed into water or another liquid. It’s very important to drink plenty of fluids when increasing your fiber intake, since fiber needs water to do its job. Without enough water, fiber can actually make constipation worse instead of better.
Another natural option that has stood the test of time is prunes—or dried plums—and prune juice. These fruits contain both soluble and insoluble fiber, helping the digestive system in two ways. They also have a natural ingredient called sorbitol, a type of sugar alcohol that the body doesn’t fully absorb.
As sorbitol moves through the intestines, it pulls water into the bowel, which softens the stool and makes it easier to pass. Because of this natural laxative effect, prunes have been used for generations to relieve constipation.
Research suggests that eating about five prunes once or twice a day can ease the discomfort of chronic constipation. Prune juice offers similar benefits, though whole prunes contain more fiber overall. They can be a gentle and effective way to improve bowel movements without relying on strong laxatives.
For people who only deal with constipation occasionally, over-the-counter remedies can also help. One commonly recommended option is senna, an herbal product made from the leaves of the senna plant. Senna works by stimulating the muscles of the intestines, helping waste move through the digestive tract more quickly.
The U.S. Food and Drug Administration (FDA) has approved senna as a short-term laxative for both adults and children over the age of two. However, it shouldn’t be used for long periods, as the body can become dependent on it over time.
While remedies like psyllium, prunes, and senna can be helpful, prevention is always better than cure. For most healthy people, eating a balanced diet with enough fiber and water can prevent constipation from becoming a recurring problem.
Experts generally recommend about 25 grams of dietary fiber per day, which you can get from fruits, vegetables, whole grains, and legumes. Drinking enough fluids and keeping an active lifestyle—such as walking regularly—can also make a big difference.
In the end, constipation doesn’t have to be a lasting problem. By making small daily changes—like eating more fiber, drinking plenty of water, and staying active—you can keep your digestive system running smoothly.
If constipation persists or becomes severe, it’s always a good idea to talk to a doctor, as it could be a sign of another health issue. But for most people, these simple, natural strategies can bring lasting relief.
If you care about gut health, please read studies about how probiotics can protect gut health, and Mycoprotein in diet may reduce risk of bowel cancer and improve gut health.
For more health information, please see recent studies about how food additives could affect gut health, and the best foods for gut health.
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