- Eat soluble fiber (oatmeal, flaxseed, psyllium) + drink at least 2 liters of water daily
- Add fermented foods like kefir and sauerkraut – supports gut flora and bowel movements
- Exercise 20-30 minutes a day – stimulates natural bowel movements
- Magnesium citrate 200-300 mg daily draws water into the intestines and relaxes muscles
Constipation is both uncomfortable and frustrating – but fortunately, there are several scientifically proven methods that actually work. The most effective solutions combine dietary fiber, fluids, exercise, and specific nutrition. In this article, you will get six concrete, natural strategies to help you achieve regular bowel movements without medication.
Why does constipation occur?
Constipation is typically defined as fewer than three bowel movements per week, or difficulty emptying the bowels. There are many causes: too little dietary fiber, dehydration, a sedentary lifestyle, stress, changes in routines or diet – and for some, also as a side effect of medication or hormonal changes.
In individuals undergoing GLP-1 treatment (such as Wegovy, Ozempic, Saxenda), constipation is a common side effect because the medication slows down bowel movements. A study in Nutrients (2023) shows that dietary fiber and probiotics can significantly alleviate these symptoms.
1. Increase your intake of soluble dietary fiber
Soluble dietary fiber absorbs water and forms a gel-like mass that softens stool and makes it easier to pass. The best sources are:
- Oatmeal and barley groats (contain beta-glucans)
- Flaxseeds, chia seeds, and psyllium
- Apples, pears, plums (with skin)
- Sweet potatoes, carrots, lentils
The European Food Safety Authority (EFSA) has approved that beta-glucans from oats can increase fecal bulk (1), and psyllium has shown effectiveness in randomized studies against both constipation and bloating.
2. Drink plenty of water – at least 2 liters a day
Dehydration is one of the most common causes of hard stools. When the body lacks fluids, the large intestine draws water from the stool, making it firm and difficult to pass.
The recommendation is a minimum of 2 liters of water daily – more if you exercise, follow a high-fiber diet, or are in hot weather. Start the day with a large glass of lukewarm water to kickstart bowel function.
3. Eat fermented foods – they nourish your digestion and gut flora
Healthy digestion and gut flora are crucial for good bowel movements. Fermented foods like kefir, sauerkraut, kimchi, kombucha, and yogurt contain probiotic bacteria that can support the gut's natural movements.
A groundbreaking study from Stanford University (Wastyk et al., 2021) showed that participants who ate fermented foods daily for 10 weeks experienced increased microbiome diversity and reduced inflammation. Healthy digestion and gut flora can also reduce bloating and make bowel movements more regular.
4. Get moving – even 20 minutes of walking helps
Physical activity stimulates the gut's natural movements. You don't need to run a marathon – even 20-30 minutes of daily walking has a documented effect against constipation.
A meta-analysis from 2020 concludes that moderate exercise increases bowel transit time and improves symptoms in people with chronic constipation. Yoga and abdominal massage can also help.
5. Consider magnesium – nature's relaxing mineral
Magnesium draws water into the intestines and relaxes the intestinal muscles, making stool softer and easier to pass. Magnesium citrate is a popular form because it is well-absorbed and has a mild laxative effect.
EFSA has confirmed that magnesium helps with normal muscle function (2), which also applies to the smooth muscles of the intestines. Start with 200-300 mg per day and adjust as needed – high doses can cause loose stools.
6. Try spirulina – green algae with digestive support
Spirulina is a protein-rich microalga that contains dietary fiber, chlorophyll, and enzymes. Spirulina can help support your vitality and energy (3), and although research primarily focuses on spirulina's effect on energy and oxidative stress, pilot studies also show benefits for digestion in people with chronic fatigue and constipation.
Spirulina contains approx. 8-10% fiber by weight and can supplement your daily fiber intake, especially if you have difficulty eating enough vegetables.
What about constipation during GLP-1 treatment?
If you are being treated with GLP-1 agonists (Wegovy, Ozempic, Saxenda), constipation is a well-known side effect. The medication inhibits gastric emptying and slows bowel movements, which can lead to hard stools, bloating, and discomfort.
An article in the American Journal of Clinical Nutrition (Mozaffarian et al., 2025) recommends protein optimization, fiber, fluids, and probiotics as important strategies during GLP-1 therapy. Fiber supplements, magnesium, and vitamins can supplement the diet if appetite is low.
Frequently asked questions about constipation
What is the best natural remedy for constipation?
The most effective natural methods are to increase your intake of soluble dietary fiber (psyllium, oatmeal, flaxseed), drink at least 2 liters of water daily, eat fermented foods like kefir and sauerkraut, and exercise for at least 20 minutes a day. Combining these strategies yields the best results.
How quickly do fibers work against constipation?
The effect of fiber typically appears within 1-3 days, but it requires that you also drink plenty of water. Soluble fibers like psyllium can work after just 12-24 hours. Remember to gradually increase fiber intake to avoid bloating and cramps.
Is magnesium good for constipation?
Yes, magnesium – especially magnesium citrate – has a mild laxative effect because it draws water into the intestines and relaxes the intestinal muscles. EFSA has approved that magnesium helps with normal muscle function (2). Start with 200-300 mg daily and adjust as needed.
Which foods should I avoid if I have constipation?
Avoid or limit foods that bind stool: white bread, rice, bananas (especially unripe), excessive dairy intake, fried foods, and processed meats. Instead, focus on fiber-rich vegetables, fruits with skin, whole grains, and legumes.
Can stress cause constipation?
Yes, stress affects the gut-brain axis and can inhibit the gut's natural movements. Chronic stress increases cortisol, which can disrupt digestion. Relaxation techniques, exercise, sleep, and mindfulness can help.
What do I do if natural methods don't work?
If constipation lasts more than 2 weeks, is accompanied by pain, blood in the stool, or unexplained weight loss, you should contact your doctor. These may be signs of underlying conditions that require medical evaluation.
Summary: Get started today
Constipation is uncomfortable, but fortunately, there are many effective, natural solutions. Start with the three most important: increase your fiber intake, drink at least 2 liters of water daily, and get moving every day.
Supplement with fermented foods, magnesium, and possibly spirulina for extra support for your digestion and gut flora. Remember that dietary changes should be gradual – your gut needs time to adapt.
Dietary supplements should not replace a balanced and varied diet or a healthy lifestyle. Always consult your doctor for persistent digestive problems.
Claim Overview
- Oat beta-glucan contributes to an increase in fecal bulk
- Magnesium contributes to normal muscle function
- Spirulina helps to support the body's vitality
Claim Overview
Pure Greens contains ingredients for which the following health claims have been approved by the EU/EFSA:
- Oat beta-glucan contributes to an increase in fecal bulk
- Magnesium contributes to normal muscle function
- Spirulina helps to support the body's vitality
The content on this page is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional with any questions about a medical condition or health matters. Dietary supplements should not be used as a substitute for a varied diet and a healthy lifestyle.
Pure Greens is a dietary supplement. The recommended daily dose should not be exceeded. Keep out of reach of small children. The health claims used are approved by the EU/EFSA and refer to specific ingredients in the product. Allergens: contains wheat, barley (celiac disease) and naturally occurring sulfites from spirulina.
