Treat constipation naturally

Verstopfung natürlich behandeln
Our digestion is a complex process in the human body. But it doesn't happen the same every day; it depends on the day and also on the individual from person to person. External factors such as stress, lack of exercise or our eating habits can affect the digestive process. It is not uncommon for people to suffer from digestive problems:

Constipation, or in medical terms also obstipation, is a kind of mass phenomenon in western industrialized countries. Around 15 percent of the German population suffer from constipation symptoms within a year. Around a third of these are treated with medication, and one in six discuss their symptoms with a doctor. 1 In addition to conservative treatment, there are also many natural treatment options for combating constipation, which you can read about below.

The intestine

The intestine is a muscular tube about 6 meters long that lies under the abdominal wall and extends from the stomach to the anus. It is divided into the small intestine and the large intestine and its main job is to digest the food that is eaten. It also functions as a hormone producer, for water absorption and excretion and for the immune defense against pathogens. In the small intestine, a large part of the nutrients contained in the food are initially reabsorbed, i.e. taken into the body. The remaining nutrients such as water and salts are then extracted in the large intestine and the stool is formed before it is finally excreted. Bowel movements vary greatly from individual to individual; anything from three times a day to three times a week is normal. However, digestive problems are not uncommon and make everyday life more difficult. Many people are repeatedly plagued by diarrhea or constipation symptoms.

What is constipation?

Normally, the average frequency of bowel movements in healthy adults is between three times a day and three times a week. If bowel movements are less frequent, this is medically referred to as constipation. The bowel is impaired in its ability to function. Bowel movements only occur with strong pressure and are lumpy and hard. However, the sensation is very individual and constipation is therefore difficult to measure and is more of a subjective feeling.

Chronic constipation

In the case of chronic constipation, bowel movements are regularly absent for more than three days over a minimum period of six months. This is accompanied by a constant urge to empty oneself and a permanent feeling of fullness. Bowel movements are very difficult and can only be expelled with great straining. The reasons for chronic constipation can be either an unhealthy lifestyle or a change or disease of an organ. If you experience these symptoms, you should see a doctor.


Acute constipation

Chronic constipation

Absence of bowel movements for several days as a result of

Less than three bowel movements per week

Otherwise unremarkable course

For more than six months

The importance of a healthy intestinal flora

The intestinal flora is of great importance for our digestion. In addition to general digestive tasks, it is also an important function of metabolism. If the balance of the intestinal flora is disturbed, digestion can be impaired and result in problems such as constipation.

The bacteria in the intestinal flora have many important functions for our body:

  • They support digestion by breaking down food components that are indigestible for us and
  • They stimulate the natural movements of the intestinal muscles (intestinal motility)
  • They promote metabolism
  • They stimulate blood circulation in the intestinal mucosa


The following symptoms are typical of constipation:

- Strong pressing pressure

- Hard stool

- Infrequent bowel movements

- Feeling of incomplete emptying

- Pain during bowel movements


First of all, it is important to mention that constipation is not a disease, but only a symptom. The causes of constipation can be very complex and are only partially understood. When determining the cause, it is important to consider and include individual factors. Many people experience constipation in certain situations, such as being bedridden or working shifts, but unusual eating situations while traveling can also promote and trigger constipation.

This results in the large intestine working much more slowly. This means that the digestive products build up in the large intestine. A lot of fluid is also removed from them, which makes the consistency firmer and harder.

The three main causes of acute constipation, in addition to organic diseases, are:

  • Poor diet
  • Lack of exercise
  • Lack of fluids

However, other causes can also trigger constipation symptoms, such as psychological stress, hormonal influences (pregnancy, hormonal contraception), or certain medications.

Constipation in toddlers and babies

Constipation is not uncommon among toddlers and babies either. Around 30 percent of children have problems with digestion. There are a variety of causes for constipation in children. The explanation can often be found in diet or psychological factors. For example, a change in diet or lack of hygiene are common factors that lead to constipation in children. This means that constipation symptoms are initially harmless and can be treated with home remedies. However, if the symptoms become chronic, a pediatrician should be consulted.

Natural treatment

If you experience short-term constipation symptoms, you don't have to resort to laxatives and medication straight away. Natural home remedies can often relieve symptoms and regulate digestion again.

  • Change in diet: This means: high-fiber foods, vegetable juices, oils and dried fruit to stimulate digestion and eat slowly & chew well
  • Regular exercise: this stimulates digestion and gets it going, excessive exercise can have a counterproductive effect
  • Abdominal massages and acupressure: A good home remedy for constipation is abdominal massages, which you can do daily as a preventative measure or in the case of acute constipation. It is important that you perform the massage movements in a clockwise direction to adapt to the natural course of the intestine. Breathe deeply and calmly into your stomach and try not to tense up even more.
  • Relaxation exercises: Avoid stress and take regular breaks. Meditation or relaxation exercises can also be helpful.
  • Hydrate by drinking water (including stomach-soothing teas such as chamomile or fennel) – the German Nutrition Society recommends around 2 litres a day.

Probiotic active ingredients

Probiotics are lactic acid bacteria that have a supportive function for the intestines. They are used as a home remedy for gastrointestinal problems and can shorten the symptoms. They can be substituted in high doses in tablet or powder form, but are also naturally contained in a variety of foods. These include:

  • Yoghurt, whey & kefir
  • sauerkraut
  • Pickles
  • Apple Cider Vinegar
  • Cheeses with live lactic acid bacteria
  • kimchi
  • Kombucha

Psyllium husks

The seeds have many uses. They are also used to prevent and treat constipation and to aid digestion. After ingestion, they swell in the intestines. The swollen seeds can absorb 50 times their own weight in liquid and then bind the remaining liquid and surrounding pollutants. This thickens the intestinal contents and makes them malleable. They are then excreted together. 3 If you want to use this home remedy for a laxative, take a teaspoon of psyllium with 200 milliliters of water or clear broth. Then quickly drink two glasses of water. Capsules are often better for supplementation over a longer period of time, as the consistency and taste take some getting used to for many people.

Please take a look at our psyllium husks in capsule form at the best price [ CLICK HERE ].

Colon cleansing

For many sufferers, intestinal cleansing is an important way to "cleanse" the gastrointestinal tract after symptoms such as acute constipation. Intestinal health plays a major role in individual well-being in today's society. You can find out more about this topic in the separate guide to intestinal cleansing.

When do I need to see a doctor?

If the symptoms do not improve despite applying the previously recommended measures and bowel movements continue to be absent, we recommend consulting a doctor.


A healthy gut improves our well-being. For this reason, it is important to take the symptoms of constipation seriously and treat them. Particular emphasis should be placed on:

  • A high-fiber diet
  • Plenty of fluids
  • and sufficient exercise

Natural remedies can also be used for treatment before resorting to laxatives and medication. The most important thing is:

Listen to what your body tells you!

Important: This guide is intended as a source of information only. If you have acute problems, always consult your doctor. Under no circumstances should you stop taking your medication without consulting him or her and do not change your dosage on your own.


1.Müller-Lissner, S. (15 August 2019). Constipation - pathophysiology, diagnostics, treatment. (Thieme, ed.) German Medical Weekly.

2. Lorenz, EP, & Lorenz, KE (29 August 2019). Colonic and extracolonic causes of constipation. Gynecology + Obstetrics.

3. Schöpke, T. (no date). Indian psyllium - Planatiginis ovatae semen. Retrieved on 07. 10 2020 from Pharmakobotanik - Website:

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