Chronic Constipation: natural remedies and the evidence behind them
Chronic constipation involves infrequent, difficult, or incomplete bowel movements lasting three months or more.
14 options2 graded A4 graded B1 graded C7 traditional or ungraded
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When stools feel hard and infrequent, magnesium's gentle osmotic action can soften and stimulate movement.
Magnesium draws water into the intestines to soften stool; in pooled randomized trials in adults with chronic constipation, magnesium oxide improved how often and how easily people had bowel movements.
Dose or use 200–400 mg magnesium citrate or oxide at bedtime; follow product labeling.
Key study Meta-Analysis (2023, PMID 37243443): a systematic review and meta-analysis of randomized trials in adults with chronic constipation found magnesium oxide improved stool frequency and consistency, with about 68% responding versus 19% on control.
EvidenceSupported by controlled trialsTime to resultsTypically 1–3 days
Caution: Avoid high doses with kidney disease; can cause loose stools if dose is too high.
Adding stool bulk is the most direct first step when bowel frequency is the main problem.
Psyllium absorbs water in the gut to soften and add bulk to stool; in pooled randomized trials in adults with chronic constipation, psyllium was among the fibers that significantly improved bowel regularity.
Dose or use 5–10 g in a full glass of water, 1–3x daily; always drink plenty of fluids.
Key study Meta-Analysis (2022, PMID 35816465): a systematic review and meta-analysis of 16 randomized trials in adults with chronic constipation found fiber supplementation improved treatment response and stool frequency, with psyllium among the fibers showing significant effects.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 3–5 daysTraditional useLong-standing traditional staple
Caution: Take with plenty of water; can interfere with medication absorption if taken simultaneously.
Evidence grade not assigned · Traditional use long-standing
Stimulant laxative bark for sluggish transit
Why it may be relevant
If things feel genuinely slow and backed up, cascara works differently from fiber by prompting the colon to contract.
Cascara sagrada is a traditional buckthorn-bark laxative that increases contractions in the large intestine; it is used traditionally rather than confirmed in modern trials.
Dose or use Follow product labeling and use only short-term, no more than about a week, and consult a healthcare practitioner.
Key study Traditionally used as a natural laxative for constipation; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically overnight to a dayTraditional useLong-standing traditional staple
Caution: A stimulant laxative not meant for long-term or daily use; avoid in pregnancy, breastfeeding, or bowel obstruction, and stop if you get cramping or diarrhea.
Evidence grade not assigned · Traditional use long-standing
Too little fiber makes stools hard
Why it may be relevant
When you are not going often enough, not getting enough daily fiber is one of the most common root causes worth checking.
Fiber bulks and softens stool; if your daily intake is low, building it up gradually is a direct way to ease infrequent, hard bowel movements.
Dose or use Build gradually toward 25-35 g of fiber a day from vegetables, fruit, legumes, and whole grains, and drink plenty of water.
Key study Low dietary fiber is a well-recognized contributor to constipation; this is a root-cause check, not a treatment claim, so review your typical intake.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 1-2 weeksTraditional useLong-standing traditional staple
Caution: Increase fiber slowly and keep fluids up, or you may feel more bloated and gassy at first.
What kind of help would you rather start with?
Something I can take at home that gets things moving within days
When stools feel hard and infrequent, magnesium's gentle osmotic action can soften and stimulate movement.
Magnesium draws water into the intestines to soften stool; in pooled randomized trials in adults with chronic constipation, magnesium oxide improved how often and how easily people had bowel movements.
Dose or use 200–400 mg magnesium citrate or oxide at bedtime; follow product labeling.
Key study Meta-Analysis (2023, PMID 37243443): a systematic review and meta-analysis of randomized trials in adults with chronic constipation found magnesium oxide improved stool frequency and consistency, with about 68% responding versus 19% on control.
EvidenceSupported by controlled trialsTime to resultsTypically 1–3 days
Caution: Avoid high doses with kidney disease; can cause loose stools if dose is too high.
Adding stool bulk is the most direct first step when bowel frequency is the main problem.
Psyllium absorbs water in the gut to soften and add bulk to stool; in pooled randomized trials in adults with chronic constipation, psyllium was among the fibers that significantly improved bowel regularity.
Dose or use 5–10 g in a full glass of water, 1–3x daily; always drink plenty of fluids.
Key study Meta-Analysis (2022, PMID 35816465): a systematic review and meta-analysis of 16 randomized trials in adults with chronic constipation found fiber supplementation improved treatment response and stool frequency, with psyllium among the fibers showing significant effects.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 3–5 daysTraditional useLong-standing traditional staple
Caution: Take with plenty of water; can interfere with medication absorption if taken simultaneously.
Evidence grade not assigned · Traditional use long-standing
Stimulant laxative bark for sluggish transit
Why it may be relevant
If things feel genuinely slow and backed up, cascara works differently from fiber by prompting the colon to contract.
Cascara sagrada is a traditional buckthorn-bark laxative that increases contractions in the large intestine; it is used traditionally rather than confirmed in modern trials.
Dose or use Follow product labeling and use only short-term, no more than about a week, and consult a healthcare practitioner.
Key study Traditionally used as a natural laxative for constipation; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically overnight to a dayTraditional useLong-standing traditional staple
Caution: A stimulant laxative not meant for long-term or daily use; avoid in pregnancy, breastfeeding, or bowel obstruction, and stop if you get cramping or diarrhea.
For those whose constipation involves difficult evacuation, acupuncture has been studied for improving bowel function through nerve stimulation.
Electroacupuncture may support gut motility and ease straining, as shown in a clinical trial comparing it to medication.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study RCT (2023, PMID 36662303): Effectiveness of electroacupuncture versus prucalopride for women with severe chronic constipation: secondary analysis of a randomized controlled trial.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks
Caution: Seek a licensed acupuncturist; inform them of any bleeding disorders or medications.
If straining is the dominant symptom, biofeedback directly addresses the muscle coordination behind it.
Biofeedback teaches you to relax and coordinate pelvic floor muscles during bowel movements, supported by a randomized controlled trial.
Dose or use Work with a trained pelvic floor therapist, who guides sessions using sensors and exercises; ask how many sessions and how often are right for you.
Key study RCT (2025, PMID 40391458): Efficacy of Biofeedback Therapy on Chronic Constipation and Sexual Dysfunction in Postmenopausal Women: A Randomized Controlled Trial.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of sessions
Caution: Best guided by a trained pelvic health therapist.
Straining or incomplete evacuation often points to pelvic floor dysfunction that targeted physical therapy can address.
Pelvic floor physical therapy uses hands-on techniques to improve muscle coordination involved in bowel movements.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study Clinical trial (2023, PMID 35640864): Utility of Anorectal Testing to Predict Outcomes With Pelvic Floor Physical Therapy in Chronic Constipation: Pragmatic Trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 6–12 weeks
Caution: Seek a physiotherapist specializing in pelvic health.
If the gut microbiome feels off, inulin works as a prebiotic to nourish beneficial bacteria that support regularity.
Inulin is a prebiotic fiber that ferments in the colon to feed beneficial bacteria; in a randomized, placebo-controlled trial in adults with functional constipation, daily chicory inulin improved stool frequency and constipation-related quality of life, though the benefit varied between individuals.
Dose or use 3–10 g daily, mixed into food or drink; start low to minimize gas.
Key study Randomized Controlled Trial (2025, PMID 41233756): a double-blind, placebo-controlled crossover trial of 12 g/day chicory inulin for four weeks in adults with functional constipation found improvements in stool frequency, abdominal symptoms, and constipation-related quality of life, with benefits varying between individuals.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsTypically 2–4 weeksTraditional useRecognised traditional use
Caution: Start with a low dose to avoid bloating; avoid if fructan-sensitive or with IBS-D.
Resistant starch directly feeds the microbiome and has been studied in a clinical trial for stool frequency in chronic constipation.
RS2/RS3 starch escapes digestion and ferments in the colon; in a randomized, placebo-controlled trial in adults with chronic constipation, resistant starch increased bowel-movement frequency and supported beneficial gut bacteria.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Randomized Controlled Trial (2024, PMID 39543201): a double-blind, placebo-controlled trial of resistant starch type 3 in adults with chronic constipation found significantly increased bowel-movement frequency and healthier stools over 6-12 weeks, alongside gains in beneficial gut bacteria.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 2–6 weeks
Caution: Introduce gradually to avoid gas and bloating.
Evidence grade not assigned · Traditional use long-standing
Too little fiber makes stools hard
Why it may be relevant
When you are not going often enough, not getting enough daily fiber is one of the most common root causes worth checking.
Fiber bulks and softens stool; if your daily intake is low, building it up gradually is a direct way to ease infrequent, hard bowel movements.
Dose or use Build gradually toward 25-35 g of fiber a day from vegetables, fruit, legumes, and whole grains, and drink plenty of water.
Key study Low dietary fiber is a well-recognized contributor to constipation; this is a root-cause check, not a treatment claim, so review your typical intake.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 1-2 weeksTraditional useLong-standing traditional staple
Caution: Increase fiber slowly and keep fluids up, or you may feel more bloated and gassy at first.
Evidence grade not assigned · Traditional use recognised
Probiotic support for an off-feeling gut
Why it may be relevant
When bloating and irregularity suggest a microbiome imbalance, a clinically studied probiotic strain is a logical starting point.
Probiotic strains are used to support a balanced gut microbiome and more regular bowel habits; this specific strain has not itself been confirmed in a controlled constipation trial.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Used to support gut microbiome balance; the trial on file does not test this specific strain, so no strain-specific human-efficacy claim is made here.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: Generally well tolerated; use caution if severely immunocompromised.
If the gut microbiome feels off, inulin works as a prebiotic to nourish beneficial bacteria that support regularity.
Inulin is a prebiotic fiber that ferments in the colon to feed beneficial bacteria; in a randomized, placebo-controlled trial in adults with functional constipation, daily chicory inulin improved stool frequency and constipation-related quality of life, though the benefit varied between individuals.
Dose or use 3–10 g daily, mixed into food or drink; start low to minimize gas.
Key study Randomized Controlled Trial (2025, PMID 41233756): a double-blind, placebo-controlled crossover trial of 12 g/day chicory inulin for four weeks in adults with functional constipation found improvements in stool frequency, abdominal symptoms, and constipation-related quality of life, with benefits varying between individuals.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsTypically 2–4 weeksTraditional useRecognised traditional use
Caution: Start with a low dose to avoid bloating; avoid if fructan-sensitive or with IBS-D.
Resistant starch directly feeds the microbiome and has been studied in a clinical trial for stool frequency in chronic constipation.
RS2/RS3 starch escapes digestion and ferments in the colon; in a randomized, placebo-controlled trial in adults with chronic constipation, resistant starch increased bowel-movement frequency and supported beneficial gut bacteria.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Randomized Controlled Trial (2024, PMID 39543201): a double-blind, placebo-controlled trial of resistant starch type 3 in adults with chronic constipation found significantly increased bowel-movement frequency and healthier stools over 6-12 weeks, alongside gains in beneficial gut bacteria.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 2–6 weeks
Caution: Introduce gradually to avoid gas and bloating.
Evidence grade not assigned · Traditional use recognised
Probiotic support for an off-feeling gut
Why it may be relevant
When bloating and irregularity suggest a microbiome imbalance, a clinically studied probiotic strain is a logical starting point.
Probiotic strains are used to support a balanced gut microbiome and more regular bowel habits; this specific strain has not itself been confirmed in a controlled constipation trial.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Used to support gut microbiome balance; the trial on file does not test this specific strain, so no strain-specific human-efficacy claim is made here.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4–8 weeksTraditional useRecognised traditional use
Caution: Generally well tolerated; use caution if severely immunocompromised.
For those whose constipation involves difficult evacuation, acupuncture has been studied for improving bowel function through nerve stimulation.
Electroacupuncture may support gut motility and ease straining, as shown in a clinical trial comparing it to medication.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study RCT (2023, PMID 36662303): Effectiveness of electroacupuncture versus prucalopride for women with severe chronic constipation: secondary analysis of a randomized controlled trial.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks
Caution: Seek a licensed acupuncturist; inform them of any bleeding disorders or medications.
If straining is the dominant symptom, biofeedback directly addresses the muscle coordination behind it.
Biofeedback teaches you to relax and coordinate pelvic floor muscles during bowel movements, supported by a randomized controlled trial.
Dose or use Work with a trained pelvic floor therapist, who guides sessions using sensors and exercises; ask how many sessions and how often are right for you.
Key study RCT (2025, PMID 40391458): Efficacy of Biofeedback Therapy on Chronic Constipation and Sexual Dysfunction in Postmenopausal Women: A Randomized Controlled Trial.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of sessions
Caution: Best guided by a trained pelvic health therapist.
Straining or incomplete evacuation often points to pelvic floor dysfunction that targeted physical therapy can address.
Pelvic floor physical therapy uses hands-on techniques to improve muscle coordination involved in bowel movements.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study Clinical trial (2023, PMID 35640864): Utility of Anorectal Testing to Predict Outcomes With Pelvic Floor Physical Therapy in Chronic Constipation: Pragmatic Trial.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 6–12 weeks
Caution: Seek a physiotherapist specializing in pelvic health.
What does your constipation feel like most of the time?
Everything just feels sluggish — I want to find and fix the underlying cause
–
Nutrient gap worth checking
Magnesium Deficiency
Evidence grade not assigned · Traditional use long-standing
Low magnesium may underlie sluggish bowels
Why it may be relevant
A whole-body reset approach naturally includes checking for root-cause nutrient gaps like magnesium that affect gut muscle function.
If you're low in magnesium, correcting it can help restore normal intestinal muscle contractions and regularity.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 2–4 weeksTraditional useLong-standing traditional staple
Caution: Ask your healthcare provider about a magnesium blood check, especially if on diuretics or with kidney concerns.
–
Nutrient gap worth checking
Potassium Deficiency
Evidence grade not assigned · Traditional use long-standing
Low potassium can slow bowel muscles
Why it may be relevant
A whole-body reset includes checking mineral gaps, and potassium helps your intestinal muscles contract, so low levels can contribute to constipation.
If you are low in potassium, correcting it supports normal smooth-muscle and bowel function; this is a root-cause check rather than a laxative.
Dose or use Favor potassium-rich foods such as leafy greens, beans, potatoes, and bananas, and ask your provider before using supplements.
Key study Constipation is a recognized sign of low potassium; this is a root-cause check, not a treatment claim, so ask your provider to test your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 2-4 weeksTraditional useLong-standing traditional staple
Caution: Do not take potassium supplements without medical advice, especially with kidney issues or certain blood-pressure or heart medications.
–
Pressure point
ST25 (Tianshu) - Stomach 25
Evidence grade not assigned · Traditional use long-standing
Classic acupressure point for the bowels
Why it may be relevant
A whole-body approach can include self-applied acupressure, and ST25 sits on your abdomen beside the navel, right over the colon.
In Traditional Chinese Medicine, ST25 (Tianshu) is a primary point for constipation and regulating bowel movements; it is used traditionally rather than proven in clinical trials.
Dose or use Press firmly about two finger-widths to either side of your navel for 1-2 minutes while breathing slowly; repeat a few times a day.
Key study Traditionally used in acupressure for constipation and bowel regulation; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; try over 1-2 weeksTraditional useLong-standing traditional staple
Caution: Avoid firm abdominal pressure if you are pregnant or have a hernia, abdominal injury, or recent surgery.
–
Pressure point
ST36 (Zusanli)
Evidence grade not assigned · Traditional use long-standing
Supports digestion and gut motility
Why it may be relevant
A whole-body reset can include acupressure you apply yourself, and ST36 is a classic point for supporting digestive function.
In Traditional Chinese Medicine, ST36 (Zusanli) is widely used to support gut motility and digestion; it is a traditional practice rather than a trial-proven treatment.
Dose or use Press the point just below the outer knee, about four finger-widths down from the kneecap, for 1-2 minutes on each leg once or twice daily.
Key study Traditionally used in acupressure to support digestion and bowel motility; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; try over 1-2 weeksTraditional useLong-standing traditional staple
Caution: Generally very safe; stop if you feel pain and avoid firm pressure over broken or irritated skin.
What kind of help would you rather start with?
I'd rather fix it through food and check for nutrient gaps first
–
Nutrient gap worth checking
Fiber Deficiency
Evidence grade not assigned · Traditional use long-standing
Too little fiber makes stools hard
Why it may be relevant
When you are not going often enough, not getting enough daily fiber is one of the most common root causes worth checking.
Fiber bulks and softens stool; if your daily intake is low, building it up gradually is a direct way to ease infrequent, hard bowel movements.
Dose or use Build gradually toward 25-35 g of fiber a day from vegetables, fruit, legumes, and whole grains, and drink plenty of water.
Key study Low dietary fiber is a well-recognized contributor to constipation; this is a root-cause check, not a treatment claim, so review your typical intake.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 1-2 weeksTraditional useLong-standing traditional staple
Caution: Increase fiber slowly and keep fluids up, or you may feel more bloated and gassy at first.
–
Nutrient gap worth checking
Magnesium Deficiency
Evidence grade not assigned · Traditional use long-standing
Low magnesium may underlie sluggish bowels
Why it may be relevant
A whole-body reset approach naturally includes checking for root-cause nutrient gaps like magnesium that affect gut muscle function.
If you're low in magnesium, correcting it can help restore normal intestinal muscle contractions and regularity.
Dose or use Follow product labeling; consult a healthcare practitioner.
Key study Correcting a documented shortfall can support recovery; this is a root-cause check, not a treatment claim — ask your provider to test your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 2–4 weeksTraditional useLong-standing traditional staple
Caution: Ask your healthcare provider about a magnesium blood check, especially if on diuretics or with kidney concerns.
–
Nutrient gap worth checking
Potassium Deficiency
Evidence grade not assigned · Traditional use long-standing
Low potassium can slow bowel muscles
Why it may be relevant
A whole-body reset includes checking mineral gaps, and potassium helps your intestinal muscles contract, so low levels can contribute to constipation.
If you are low in potassium, correcting it supports normal smooth-muscle and bowel function; this is a root-cause check rather than a laxative.
Dose or use Favor potassium-rich foods such as leafy greens, beans, potatoes, and bananas, and ask your provider before using supplements.
Key study Constipation is a recognized sign of low potassium; this is a root-cause check, not a treatment claim, so ask your provider to test your levels.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 2-4 weeksTraditional useLong-standing traditional staple
Caution: Do not take potassium supplements without medical advice, especially with kidney issues or certain blood-pressure or heart medications.
What kind of help would you rather start with?
Simple hands-on techniques I can do myself, anywhere, for free
–
Pressure point
ST25 (Tianshu) - Stomach 25
Evidence grade not assigned · Traditional use long-standing
Classic acupressure point for the bowels
Why it may be relevant
A whole-body approach can include self-applied acupressure, and ST25 sits on your abdomen beside the navel, right over the colon.
In Traditional Chinese Medicine, ST25 (Tianshu) is a primary point for constipation and regulating bowel movements; it is used traditionally rather than proven in clinical trials.
Dose or use Press firmly about two finger-widths to either side of your navel for 1-2 minutes while breathing slowly; repeat a few times a day.
Key study Traditionally used in acupressure for constipation and bowel regulation; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; try over 1-2 weeksTraditional useLong-standing traditional staple
Caution: Avoid firm abdominal pressure if you are pregnant or have a hernia, abdominal injury, or recent surgery.
–
Pressure point
ST36 (Zusanli)
Evidence grade not assigned · Traditional use long-standing
Supports digestion and gut motility
Why it may be relevant
A whole-body reset can include acupressure you apply yourself, and ST36 is a classic point for supporting digestive function.
In Traditional Chinese Medicine, ST36 (Zusanli) is widely used to support gut motility and digestion; it is a traditional practice rather than a trial-proven treatment.
Dose or use Press the point just below the outer knee, about four finger-widths down from the kneecap, for 1-2 minutes on each leg once or twice daily.
Key study Traditionally used in acupressure to support digestion and bowel motility; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; try over 1-2 weeksTraditional useLong-standing traditional staple
Caution: Generally very safe; stop if you feel pain and avoid firm pressure over broken or irritated skin.
Evidence grades describe the strength of published research for Chronic Constipation, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for Chronic Constipation itself. Each page shows where the point is and how to press it.
The evidence behind Chronic Constipation, in one page
We track 9 natural options for Chronic Constipation — what each is typically used for, usual dose, cautions, and the study behind the ones with real trial data.
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