Relieve constipation naturally: The most effective methods are increasing fiber intake to 30–40 g daily, sufficient fluids (at least 2 liters of water), regular exercise, fermented foods for gut flora, and targeted use of soluble fibers like inulin. These measures promote bowel movement, improve stool consistency, and support a healthy microbiome – without medication or harsh laxatives.

What is constipation and why does slow bowel movement occur?

Constipation (medically: obstipation) occurs when bowel movements happen less than three times a week, stool is hard, or emptying is only possible with strong straining. Slow bowel movement is not a disease but a symptom – often caused by diet, lifestyle, or changes in the digestive tract.

The most common causes of constipation are:

• Fiber deficiency: Less than 25 g of fiber daily slows intestinal transit
• Insufficient fluids: Too little water leads to hard, dry stool
• Lack of exercise: Sitting and inactivity reduce bowel motility
• Stress: Chronic stress affects the gut-brain axis and slows digestion
• Dietary changes: Travel, diets, or new medications (e.g., GLP-1 agonists) can trigger constipation¹

Constipation is a documented side effect of GLP-1-based therapies for weight loss, caused by delayed gastric emptying and reduced bowel movement¹. Natural strategies are especially valuable here to support digestion without relying on harsh laxatives.

1. Increase fiber intake deliberately – but correctly

Fiber is the foundation of any natural digestive aid. It binds water, increases stool volume, and stimulates bowel movement. The German Nutrition Society recommends at least 30 g of fiber per day – but most people only reach 18–20 g.

Which fibers help with constipation?

• Soluble fiber: Inulin from chicory, psyllium husks, oats – swell up, soften stool
• Insoluble fiber: Wheat bran, whole grain products, vegetables – speed up intestinal transit

Practical sources of fiber:

• Stir 1 tbsp psyllium husks (approx. 5 g fiber) into 250 ml water, drink on an empty stomach in the morning
• Oat flakes, chia seeds, or flaxseeds in muesli or smoothies
• Vegetables: Broccoli, spinach, kale – at least 400 g per day
• Legumes: Lentils, chickpeas, black beans – 2–3 servings per week

Important: Always increase fiber gradually (by 5 g per week) to avoid bloating. At the same time, increase fluid intake.

2. Drink Enough Water – the Underestimated Foundation

Water is crucial for soft stool consistency. Fiber without enough fluid can worsen constipation because it swells and hardens in the intestines. The recommendation is at least 2 liters of water per day, more with physical activity or high fiber intake.

Practical Drinking Strategies for Constipation

• In the Morning: 300–500 ml of lukewarm water on an empty stomach – stimulates the gastrocolic reflex
• Before Every Meal: Drink 200–300 ml of water
• With Fiber: Always drink a full glass of water (250 ml) additionally
• Herbal Teas: Fennel, anise, caraway – soothe the intestines and provide fluids

Coffee can temporarily stimulate bowel movement, but too much caffeine is dehydrating – so coffee should not replace water.

3. Regular Exercise – Activate Your Bowels

Lack of exercise is one of the main factors for sluggish bowels. Physical activity stimulates the intestinal muscles, speeds up stool transit, and reduces the time stool stays in the colon. Even moderate exercise shows measurable effects.

Which exercise helps with constipation?

• Daily Walks: 20–30 minutes of brisk walking activates bowel movement
• Yoga: Specific poses (e.g., twists, forward bends) massage the abdominal area
• Abdominal Muscle Training: Strengthens the muscles that help with bowel movements
• Cycling or Swimming: Full-body movements promote blood circulation in the abdominal area

Just 15 minutes of movement after meals can noticeably support digestion. Those with sedentary jobs should stand up and move briefly every hour.

4. Fermented Foods – for a Healthy Microbiome

The gut flora plays a central role in digestion. A study by Stanford University showed that fermented foods increase microbiome diversity and reduce inflammation markers.⁵A diverse microbiome supports bowel movement and the production of short-chain fatty acids that nourish the intestinal lining.

The best fermented foods for constipation

• Unpasteurized sauerkraut: Rich in lactic acid bacteria and fiber
• Kimchi: Korean fermented vegetables – spicy, flavorful, probiotic
• Natural yogurt or kefir: Live bacterial cultures support the gut flora
• Kombucha: Fermented tea drink with probiotic yeasts and bacteria
• Miso and tempeh: Fermented soy products – good for gut health

Recommendation: Integrate a small daily portion of fermented foods (50–100 g sauerkraut or 150 ml kefir) into your diet. The effect on the gut flora is measurable after 4–6 weeks of regular intake⁵.

5. Inulin and prebiotics – food for good gut bacteria

Prebiotics are indigestible fibers that serve as food for beneficial gut bacteria. Inulin from chicory is one of the most effective prebiotics – it increases the number of bifidobacteria and improves stool consistency.

How does inulin work for constipation?

• Increases stool volume: Inulin binds water and softens stool
• Promotes gut bacteria: Bifidobacteria and lactobacilli ferment inulin into short-chain fatty acids
• Improves bowel transit: Regular inulin intake speeds up transit time in the colon

Natural sources of inulin:

• Chicory (raw or cooked)
• Jerusalem artichoke
• Onions, garlic, leeks
• Black salsify
• Bananas (unripe)

Inulin is also contained in Pure Greens – as a concentrated extract from chicory, effectively supplementing daily fiber intake².

6. Routines and rhythm – train your bowel

The bowel loves routine. A regular daily schedule – especially for meals and toilet visits – helps synchronize natural bowel movements.

How do you establish a healthy bowel routine?

• Regular meal times: 3 main meals at the same time each day
• Morning ritual: After getting up, drink a glass of lukewarm water, then have breakfast – this uses the gastrocolic reflex
• Take your time: Sit quietly on the toilet for 10–15 minutes after breakfast – without straining, but with patience
• Do not suppress: Never ignore the urge to have a bowel movement – this trains the bowel to stop responding

The gastrocolic reflex is strongest in the morning: When food enters the stomach, bowel movement is automatically stimulated. You can deliberately use this natural reaction.

7. Magnesium – the underestimated mineral helper

Magnesium draws water into the intestines and softens stool – a gentle, natural method for occasional constipation. It works osmotically without impairing bowel function long-term.

How do you use magnesium for constipation?

• Magnesium citrate or oxide: 200–400 mg in the evening, with plenty of water
• Natural sources: pumpkin seeds, almonds, spinach, dark chocolate, whole grains
• Epsom salt (magnesium sulfate): 1 tsp in warm water – works quickly but should not be used daily

Warning: Too much magnesium can cause diarrhea. Start with a low dose and increase slowly until the desired effect is achieved.

Which foods should you avoid with constipation?

Certain foods can worsen constipation by slowing bowel movement or hardening stool consistency:

• Refined flour products: white bread, light pasta, croissants – low in fiber