Constipation can make life miserable. That heavy, bloated feeling, the discomfort, and the frustration of sitting on the toilet for what feels like forever, most of us have been there. While occasional constipation is common (and often linked to things like dehydration, stress, or changes in diet), reaching for over-the-counter laxatives isn’t always the best first step.
In many cases, the solution could be as simple as turning to your kitchen. Certain everyday foods and ingredients act as natural stool softeners, helping your digestive system get moving again, without harsh chemicals or side effects. Here are seven easy kitchen remedies to relieve constipation and promote smoother digestion.
Kitchen Remedies That Work as Natural Stool Softeners To Treat Constipation
1. Warm Water with Lemon
A glass of warm water with freshly squeezed lemon in the morning can activate your digestive system. Lemon juice triggers the secretion of bile that aids in food breakdown, and warm water can coax bowel movement gently.
How to use: Squeeze half a lemon into a glass of warm water and drink slowly before breakfast. Adding a teaspoon of honey can increase the calming effect.
2. Flaxseeds
Flaxseeds contain soluble fibre and omega-3 fatty acids that, apart from softening the stools, also ensure general gut health. Flaxseeds are gel-like in consistency when they are soaked in water. A randomised trial in China revealed that consuming 50 g/day of flaxseed flour for four weeks doubled bowel movements from a mean of 2 to 7 per week and enhanced stool consistency and quality of life, better than even lactulose, a popular stool softener.
How to use: Add one tablespoon of ground flaxseeds to your morning smoothie, sprinkle it on oatmeal, or stir it into warm water and drink. Ground seeds work better than whole, as they’re easier to digest.
Also Read: Constipation And Your Microbiome: Why Ignoring It Could Harm Your Health
3. Papaya
This tropical fruit isn’t just delicious, it’s a natural digestive aid. Papaya contains papain, an enzyme that aids digestion by breaking down proteins and enhancing gut motility. It's also high in water and fibre, so it's a gentle solution for constipation. In a quasi-experimental study in 2025 among pregnant women, papaya juice consumption decreased constipation scores significantly compared to women who consumed warm water, good news for natural relief.
How to use: Eat a small bowl of ripe papaya as a mid-morning snack or blend it into a smoothie for a refreshing, gut-friendly boost.
4. Soaked Raisins
Soaked raisins are gentle natural laxatives. They're full of fibre and tartaric acid, an ingredient that aids digestion and encourages regularity.
How to use: Soak a fistful (8–10) of raisins in water overnight. Have them along with water in the morning on an empty stomach.
5. Ghee and Warm Milk
A traditional Ayurvedic treatment, ghee or clarified butter mixed with warm milk, can lubricate the intestines and soften stools naturally. Ghee contains butyric acid, which keeps the colon healthy and bowel movements smooth.
How to use: Mix one teaspoon of ghee in a glass of warm milk and have it before sleep for overnight relief.
Also Read: When Gut Issues Stem From The Spine: Expert Explains Viscerosomatic Reflexes
6. Isabgol (Psyllium Husk)
This is one of the most tried-and-tested home remedies for constipation. It is rich in soluble fibre, which is able to soak up water and bulk up the stool, softening it and making it easier to pass.
How to use: Combine one to two teaspoons of psyllium husk with a glass of warm water and drink just before going to sleep. Drink plenty of fluids throughout the day, as water is necessary for psyllium to function effectively.
7. Sesame Seeds
Sesame seeds may not be the first thing you think of for constipation, but they’re surprisingly effective. Their oily nature coats the intestines with moisture, facilitating easier passage of stool.
How to use: Add roasted sesame seeds to salads, sprinkle them on toast, or mix a teaspoon into warm water for a quick, natural boost.
When to See a Doctor
Although these home remedies are safe and effective for minor or occasional constipation, chronic or severe constipation must never be neglected. Should you experience long-term symptoms, blood in stool, unintended weight loss, or sharp stomach pain, seek a medical doctor.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]