At-Home Strategies for Relieving Constipation From IBS-C

With irritable bowel syndrome with constipation (IBS-C), pooping can be a pain in more ways than one. When it comes to IBS-C, there are natural ways to increase the comfort and frequency of gastrointestinal (GI) motility (the movement of food from the mouth through the digestive tract and out of the body).

Fortunately, there are several at-home strategies you can try to ease IBS-associated constipation. If you’re not having success with these natural remedies, see your doctor, says gastroenterologist Stephanie Moleski, MD, an associate professor at Thomas Jefferson University Hospital in Philadelphia. They can recommend medical treatments for constipation, which could include pelvic floor physical therapy or medication, such as stool softeners, laxatives, or prescription drugs for IBS-C.

1. Remember to Hydrate

One of the first places Dr. Moleski starts with her patients is explaining the importance of hydration for supporting regular bowel movements. Water helps keep stool soft and moving through your system. She recommends downing at least 64 ounces of water (or other sugar-free fluids) over the course of each day for most people.

Keep in mind that consuming more than that amount hasn’t been shown to make a difference in constipation, according to research. It’s also important to know that eating juicy fruits and vegetables can also contribute to your fluid intake for the day, according to the Institute of Medicine of the National Academies.

2. Up Your Fiber Intake

Fiber adds bulk to stool, making it easier to pass. Eating a variety of fruits and vegetables, particularly those that are low in FODMAPs (types of fermentable sugar that are more likely to trigger IBS symptoms), such as cantaloupe, oranges, and zucchini, can provide GI-friendly fiber.

3. Get Your Heart Rate Up

When your body doesn’t move, your bowels likely won’t either. Physical activity is one strategy, along with consuming water and fiber, that the National Institute of Diabetes and Digestive and Kidney Diseases recommends as a lifestyle treatment for constipation. One analysis agrees, especially when it comes to aerobic exercise, such as brisk walking. Although more research is needed, the authors say, the constipation-quashing benefits were seen with at least 140 minutes of cardiovascular exercise per week. Once you get a good routine in place, stick with it. Research shows that increasing your physical activity for three months can improve IBS symptoms and also have a positive effect on energy levels and mood.

4. Snack on Kiwi

One food shown to be a star constipation reliever (and is also a low-FODMAP food) is kiwifruit. In one study, published in 2023 in The American Journal of Gastroenterology, eating two green kiwis a day for four weeks helped constipated participants have more complete bowel movements per week, compared with their baseline, and improved some abdominal discomfort. The trial showed that the fiber in kiwi can absorb a lot of water to soften stool. Plus, kiwi contains compounds that promote pooping. “People also find that they can often tolerate kiwi better than typical fiber supplements,” says Moleski.

5. Give Prunes (or Their Juice) a Chance

If you don’t like kiwifruit, go for prunes (aka dried plums). One study, which analyzed the effects of consuming kiwi, prunes, or psyllium (a type of fiber that acts as a gentle laxative) for four weeks, found that all three were effective in helping relieve constipation.

But, according to Monash University in Australia, which developed the FODMAP scale, prunes are a high-FODMAP food and caloric. They contain fiber and sorbitol, which act as natural laxatives, but sorbitol can also trigger IBS symptoms in some people. What to do? Monash says that kiwi may be a better first choice if you’re using fruit to treat your constipation, but prunes may be a viable option. Just try a small amount at first, see how your body reacts, and make a decision from there.

6. Sip on Senna Tea

Senna is often labeled as a digestion-friendly tea. “People say it’s ‘all-natural,’ but you can become dependent on it,” Moleski says. “If you are going to use it, I recommend doing so every now and then, but not on a regular basis,” she says.

7. Go for Peppermint or Ginger Tea

These two herbs can be soothing to your digestive system, says Moleski. “Peppermint can relax the gut, if you’re experiencing pain and bloating,” she says. Ginger, too, can soothe digestive discomfort. Sipping on these warm teas can also promote GI motility to ease constipation. And, unlike senna tea, peppermint and ginger teas don’t cause dependency, so feel free to steep these herbs every day or as needed.