How to get rid of constipation and water retention?

September 26, 2025 •

4 min read

According to research, inadequate water intake can disrupt gut homeostasis, leading to both constipation and fluid imbalances. Learning how to get rid of constipation and water retention is a matter of addressing these core issues with smart dietary and lifestyle adjustments.

Quick Summary

Relieve constipation and reduce water retention by increasing your fiber intake, prioritizing hydration, and lowering your sodium consumption. Regular physical activity, mindful eating, and stress management are also key to improving digestive and fluid balance issues.

Key Points

Hydration is Key: Drinking enough water is crucial for flushing out excess sodium and softening stool, effectively addressing both water retention and constipation.
Fiber is Your Friend: Incorporate a mix of soluble and insoluble fibers from fruits, vegetables, and whole grains to regulate digestion and add bulk to stool.
Reduce Sodium Intake: Limiting processed foods and excess salt can prevent the body from retaining fluid, thereby reducing bloating and puffiness.
Stay Active: Regular exercise, from walking to yoga, improves circulation and stimulates bowel movements, providing a natural remedy for both issues.
Mind Your Electrolytes: Balancing sodium with potassium-rich foods like bananas and sweet potatoes helps regulate fluid levels and prevents the body from holding onto extra water.
Manage Stress: The gut-brain connection is real; managing stress through relaxation techniques like meditation can positively impact digestive function.

The Connection Between Constipation and Water Retention

While seemingly unrelated, constipation and water retention are often linked, with shared causes and reinforcing effects. Constipation, a condition where bowel movements are infrequent or difficult to pass, can physically slow down digestion, contributing to a sense of fullness and bloating. This physical congestion can also impact the body's overall fluid distribution. Water retention, or edema, is an excess accumulation of fluid in the body's tissues. Dehydration and high sodium intake are common culprits for both issues, as the body attempts to cling to what little fluid it has and balance high salt levels, respectively.

Dietary Strategies for Relief

Addressing your diet is the most powerful tool for managing these dual issues. Proper nutrition helps regulate both digestion and your body's fluid balance naturally.

Increase Your Fiber Intake

Fiber is essential for promoting regular bowel movements and improving stool consistency. It works in two ways:

Soluble fiber: This type of fiber dissolves in water, forming a gel-like substance that softens stool and makes it easier to pass. Good sources include oats, barley, beans, apples, and bananas.
Insoluble fiber: Acting as a “bulking agent,” insoluble fiber does not dissolve in water. It adds volume to your stool, which helps it move more quickly through the digestive system. Excellent sources include leafy greens, nuts, seeds, and the skins of fruits and vegetables.

Hydrate Strategically

It may seem counterintuitive, but drinking more water can combat water retention. When dehydrated, your body holds onto fluids to compensate. Proper hydration helps flush out excess sodium and waste, reducing bloating and puffiness. It also keeps stools soft and easy to pass, directly addressing constipation.

Best hydration sources: Water, herbal teas (like peppermint or ginger), and water-rich fruits and vegetables (such as cucumbers and melon) are ideal.
What to limit: Reduce your intake of caffeinated beverages, alcohol, and sugary drinks, as they can contribute to dehydration.

Lower Your Sodium Consumption

High sodium intake causes the body to retain water to maintain a balanced fluid-to-sodium ratio. Cutting back on processed and packaged foods, which are often laden with salt, can significantly reduce water retention and associated bloating. Look for hidden sodium in sauces, canned goods, and fast food.

Optimize Electrolyte Balance

Sodium and potassium play opposite roles in fluid balance. While sodium encourages fluid retention, potassium helps the kidneys flush out excess sodium. Incorporate potassium-rich foods into your diet to help restore balance. Good sources include bananas, sweet potatoes, spinach, and avocados.

The Importance of Physical Activity

Regular exercise is a powerful remedy for both constipation and water retention. Physical movement stimulates the muscles in your intestinal walls, encouraging the passage of stool. It also improves circulation, helping to pump fluid from your extremities back to your heart and lymphatic system for excretion. Even moderate activity, like a brisk walk for 30 minutes, can be highly effective.

Best exercises: Walking, cycling, swimming, and mind-body practices like yoga can be particularly helpful.
Yoga poses: Specific poses, such as the Cat-Cow or Wind-Relieving Pose, can gently massage the abdominal area and aid digestion.

Lifestyle Adjustments and Stress Management

Beyond diet and exercise, certain lifestyle factors have a profound impact on digestive health and fluid balance. Stress, for example, can trigger digestive upset and affect bowel habits.

Mindfulness and relaxation: Techniques like deep breathing, meditation, and yoga can help calm the nervous system and promote smoother digestion.
Bowel training: Establishing a regular toilet routine, such as sitting on the toilet 15-45 minutes after a meal, can train your body for more predictable bowel movements.
Sleep: Ensure you get adequate, quality sleep. Poor sleep can disrupt hormonal balance and contribute to both digestive issues and water retention.

Comparison Table: Foods That Help vs. Hinder


Foods That Help	Foods to Limit	How They Affect Your Body
High-Fiber Fruits: Apples, pears, prunes, berries	Processed Foods: Chips, crackers, fast food, canned soups	Often low in fiber and high in sodium and preservatives, which worsens constipation and water retention.
Leafy Greens: Spinach, kale, Swiss chard	High-Sodium Foods: Cured meats, many frozen dinners	Excess sodium forces the body to retain water to dilute the salt.
Whole Grains: Oats, brown rice, quinoa	Dairy Products: Excessive consumption may slow down digestion for some people.	Can be inflammatory for those with lactose intolerance, leading to bloating.
Legumes: Lentils, beans, peas	Refined Carbs: White bread, pasta, pastries	Lack fiber, which can lead to hard stools and constipation.
Potassium-Rich Foods: Bananas, avocados, sweet potatoes	Alcohol: Dehydrating effect worsens both conditions.	Impairs digestion and causes fluid imbalances.

When to See a Doctor

While most cases of constipation and water retention can be resolved with lifestyle changes, there are times when medical intervention is necessary. You should consult a healthcare professional if you experience persistent symptoms, severe abdominal pain, or blood in your stool. A doctor can help rule out underlying medical conditions, such as Irritable Bowel Syndrome (IBS), thyroid issues, or more serious gastrointestinal problems. They can also advise on appropriate over-the-counter or prescription medications if home remedies are not effective.

Conclusion

Addressing constipation and water retention holistically can lead to a significant improvement in your overall well-being. By focusing on a high-fiber diet, maintaining proper hydration, reducing sodium, and incorporating regular physical activity, you can regulate your digestive system and restore your body’s fluid balance. Remember that stress management is also a critical, often overlooked, component of managing these issues. While these strategies are highly effective, it's always wise to consult a healthcare provider for persistent or severe symptoms to ensure there are no underlying health concerns. Taking proactive steps can lead to a more comfortable and healthier life.

For more in-depth information on managing chronic constipation, a resource like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) offers comprehensive guidance: Treatment for Constipation.

Frequently Asked Questions

Yes, paradoxically, when you are dehydrated, your body's survival instincts kick in, causing it to hold onto any fluid it can. This can lead to increased water retention and bloating.

Focus on high-fiber fruits like prunes and pears, leafy greens such as spinach, and whole grains like oatmeal. These foods aid digestion and, when combined with plenty of water, help regulate fluid balance.

Physical activity stimulates the natural muscle contractions of your intestines. This helps move stool through the digestive tract more efficiently, promoting regular bowel movements.

Some natural diuretics like dandelion and parsley have been used traditionally, but their effectiveness and safety can vary. It's crucial to consult a doctor before using any herbal supplements, as some can interact with medications or have unwanted side effects.

To counteract high sodium, increase your water intake and eat foods rich in potassium, such as bananas, sweet potatoes, or spinach. Potassium helps your body excrete the excess sodium.

For immediate relief, a combination of increased hydration, mild exercise like walking, and eating high-fiber foods such as prunes or fiber supplements can be effective. Osmotic laxatives are another over-the-counter option, but consult your doctor first.

You should see a doctor if your constipation and water retention are persistent (lasting more than three weeks), or if they are accompanied by severe abdominal pain, significant changes in bowel habits, or blood in your stool.