No one likes to talk about it, but everyone does it (though some may have a harder time than others).

Constipation is defined as pooping less than three times per week, or having bowel movements that are hard and dry.

If you struggle with constipation, you're not alone. Around 16 out of every 100 adults have constipation symptoms, and in the over-60 crowd, the rate skyrockets to 33 out of every 100 adults (1).

In this article we’ll give you 10 at-home remedies to help relieve your constipation.

Find relief by trying these home remedies for constipation.

Dehydration is linked to constipation, and increasing how much water you drink may help ease your symptoms (2). This is especially true if you drink mineral water infused with magnesium and sodium (3).

Many health professionals suggest drinking half of your body weight in ounces of water every day (4). For example, if you weigh 170 pounds, you should try to drink 85 ounces of water throughout the day. If you have trouble drinking plain water, try adding in flavored collagen powder for some added flavor and health benefits.

Staying hydrated has benefits aside from constipation relief, including increased energy, sharper focus, and better workouts (5, 6).

Moving your body can loosen your bowels. You may find relief through walking, pelvic floor exercises, and yoga, especially with poses that twist your torso or involve folding your stomach (7). Even when you aren’t constipated, regular exercise can keep you regular.

Supplementing with probiotics, a type of good bacteria that lives in your gut, could help treat and prevent constipation (8). In addition to helping kick your constipation, probiotics can help boost your immune health and skin health, and may even slightly lower your blood pressure (9).

Our NativePath Probiotic offers a custom blend of 10 different strains of probiotics, which work together to improve your gut health.

Prebiotics aren’t the same thing as probiotics. Probiotics are the bacteria that live in your gut, while prebiotics are a type of fiber that probiotics feed on. It’s important to make sure your gut has a healthy blend of both, especially if you’re taking a probiotic supplement (10). Prebiotic foods can help relieve constipation symptoms. Some examples include garlic, bananas, apples, onions, flaxseed, and asparagus.

Some people experience constipation because they’re not eating enough fiber. On average, American adults eat 10 to 15 grams of fiber per day. To put this number in perspective, the USDA recommends a daily intake of 21-25 grams of fiber for women and 30-38 grams for men (11).

Getting more fiber could help solve the problem by adding more volume to your stool (12). If you plan to take a fiber supplement, look for fiber that is soluble and non-fermentable, because this can help speed up waste passage in the digestive system. You can also eat more fiber-rich foods like beans, berries, apples, and flaxseed.

A high-quality magnesium citrate supplement can serve as a natural laxative, and may be easier on your stomach than other, harsher forms of magnesium. It’s considered an osmotic laxative, which means it can help fluids move more easily through your digestive tract. Magnesium citrate is also one of the most bioavailable forms of magnesium, which means that your body can easily absorb it (13).

Our customized, doctor-designed diet and exercise plan, NativeBody Reset, can help you remove inflammatory and gut-irritating foods from your diet. The NativeBody Reset eating plan is inspired by the rich, nutritious whole foods that our ancestors ate. It also features 30 days of at-home exercise—and as we now know, getting moving can help ease constipation too!

Some (but not all) types of tea can help you get your digestive system moving. The key is to know which types of tea to look for. Peppermint tea, green tea, and senna tea can all have a laxative effect to varying degrees. One powerful laxative tea is cascara. It can be really strong, so make sure you only drink the amount that’s recommended.

Some people find constipation relief by manually massaging their colons. This can speed up the movement of waste through the digestive tract (14). You can do this by laying down on your back and applying gentle pressure to your stomach in the horseshoe shape of your colon. Depending on your specific needs and symptoms, you can find tutorials online tailored to your situation.

Next time you need to go to the bathroom, place a small footstool on the floor in front of the toilet. Put your feet on the stool so you’re in more of a natural squatting position over the toilet rather than a sitting position. That can help reduce strain.

If your constipation symptoms are frequent or are accompanied by other changes in your digestive habits, be sure to talk to your primary care doctor so they can help you find the root cause of the problem.