Constipation is uncomfortable, annoying, and way too common. Whether it hits after a stressful week, a change in routine, or just from not drinking enough water, it can slow down your whole system and make you feel heavy and bloated. That’s where natural laxatives come in, simple, food-based solutions that help your body get back on track without relying on harsh meds.
In fact, about 16 out of 100 adults experience symptoms of constipation, and that number jumps to 33 out of 100 in adults over 60, according to the National Institute of Diabetes and Digestive and Kidney Diseases. So, if you’re feeling backed up, you’re not alone.
Before you reach for a harsh laxative, it’s worth trying a few natural laxatives first. These are foods, drinks, and simple remedies that support your gut without the side effects of over-the-counter meds.
Here are 15 natural laxatives that can help get things moving.
1. Prunes
Prunes are one of the most reliable natural laxatives you can turn to. They’re packed with fiber and sorbitol, a naturally occurring sugar alcohol that draws water into the gut to soften stool and ease it out more smoothly. That combination makes them incredibly effective as one of the best home remedies for constipation.
A small handful a day, around 5 to 6 prunes, is usually enough to keep your digestion moving. For even gentler relief, prune juice can work well too, especially in the morning on an empty stomach.
2. Chia Seeds
Chia seeds work like a gentle sweep through your digestive tract, helping clear out waste and support regular bowel movements. When soaked in water or any liquid, they form a gel that bulks up stool and makes it easier to pass. This texture helps stimulate movement in the colon, making chia one of the most effective natural laxatives available.
If you’ve ever searched for how to relieve constipation on the toilet immediately, chia soaked overnight in warm water might just do the trick by morning. They’re gentle, safe, and easy to incorporate into yogurt, smoothies, or oatmeal.
3. Flaxseeds
Ground flaxseeds deliver both soluble and insoluble fiber, a combo that helps soften stool and promote more regular, frequent bowel movements. They’re not only great natural laxatives, but they also support long-term gut health.
If you’re looking for natural constipation relief without harsh side effects, flaxseeds are a great daily habit. Mix a tablespoon into your breakfast with plenty of water and you’ll likely notice a difference in a few days.
4. Aloe Vera Juice
Aloe vera juice isn’t just for soothing skin, it’s also a powerful digestive aid. The latex in aloe contains natural compounds that trigger bowel movements by stimulating the intestines. When consumed in small doses, it can offer fast and effective natural constipation relief.
It’s best used occasionally and not daily, but if you’re trying out home remedies for constipation and want something more potent, aloe vera juice is a strong option. Just be sure to choose a food-grade product and follow dosage instructions carefully.
5. Olive Oil
Extra virgin olive oil works as a natural lubricant for your gut. Taking a tablespoon on an empty stomach can help soften stool and boost bile flow for easier digestion.
It’s one of the easiest natural laxatives to add to your routine and is safe for most people to use regularly. If you’re looking for a simple and effective home remedy for constipation, olive oil is a great place to start.
6. Apples
Apples contain a soluble fiber called pectin, which increases stool bulk and helps stimulate bowel movements. Eating apples with the skin provides both types of fiber your body needs for natural constipation relief.
They’re simple to snack on, easy to pack, and fit right into breakfast. As natural laxatives, they’re one of the most accessible and kid-friendly choices.
7. Pears
Pears are especially helpful if you’re dealing with occasional constipation. They are loaded with water and pack even more fiber than apples, particularly when you eat them with the skin on.
That makes them one of the most effective home remedies for constipation, particularly for children and older adults. Add pears to salads, oatmeal, or simply eat one whole, just be sure to drink water along with it for the best results.
8. Oats
Oats are a great way to start your day if you’re dealing with sluggish digestion. They are full of soluble fiber, especially beta-glucan, which adds bulk to stool while helping it stay soft and easy to pass. Regularly eating oatmeal can be a simple way to maintain digestive balance and support ongoing natural constipation relief. They also pair well with other natural laxatives like chia, flax, and fruit for an extra boost.
9. Coffee
Coffee isn’t just a wake-up drink, it also stimulates the colon and increases gut motility. For many people, it works as a fast-acting natural laxative, sometimes within minutes. If you need to know how to relieve constipation on the toilet immediately, that morning cup of coffee (especially black and hot) can often help trigger a bowel movement. Just go easy, too much caffeine without enough water can leave you dehydrated and make things worse.
10. Probiotic Yogurt
Gut bacteria play a big role in digestion, and probiotic-rich yogurt helps keep that ecosystem balanced. Live cultures like Lactobacillus and Bifidobacterium promote regular bowel movements and make probiotic yogurt one of the gentlest natural laxatives.
If you’re looking for natural constipation relief without any harsh ingredients, adding a serving of yogurt to your diet each day is a solid, low-effort fix.
11. Spinach
Spinach offers two things your gut loves: fiber and magnesium. Both play an essential role in helping your digestive system stay regular. Magnesium helps draw water into your intestines, softening stool and easing constipation. Adding spinach to smoothies, soups, or sautés makes it one of the most nutritious and effective home remedies for constipation you can rely on.
12. Beans
Legumes such as lentils, black beans, and chickpeas are loaded with fiber, especially the insoluble kind that helps bulk up stool and promote regularity. If you’re dealing with slow digestion, beans act as natural laxatives by stimulating movement and speeding up transit time.
They’re also full of nutrients, making them ideal for long-term natural constipation relief through diet alone. Just introduce them gradually if you’re not used to high-fiber foods.
13. Watermelon
Watermelon is more than just a summer snack, it’s a hydrating, gentle laxative. Thanks to its high water content and a bit of fiber, watermelon helps hydrate your system and makes bowel movements easier and more comfortable. If your constipation is due to dehydration, which is often the case, this fruit is one of the best home remedies for constipation that feels refreshing and light.
14. Castor Oil
Castor oil is a traditional natural laxative that works by stimulating the muscles of your intestines. It’s known for producing a bowel movement within a few hours, so it’s a good option if you need fast results. If you’re trying to figure out how to relieve constipation on the toilet immediately, this oil can help, but it’s strong, so don’t use it more than once in a while.
15. Ginger Tea
Ginger stimulates digestion and helps the stomach empty more efficiently. Sipping a cup of warm ginger tea after meals can relieve bloating and encourage bowel movements. It’s one of the most soothing and natural laxatives out there, especially if you’re looking for a gentle option that doubles as a calming home remedy for constipation. Add honey and lemon for a little extra digestive support.
Listen to What Your Gut’s Telling You
Natural laxatives do more than just help you poop, they remind you to check in with your body. Constipation is often a sign that something’s off, whether it’s stress, dehydration, or a lack of real food. Tuning into your gut and finding what works for you isn’t just about relief, it’s about building habits that support your overall well-being, one small shift at a time.