Constipation is common, and diet changes can often help improve bowel regularity. A dietitian may recommend approaches like these:
1. Increase fiber gradually
Fiber adds bulk and helps stools move through the digestive tract. Good sources include:
- Fruits such as prunes, pears, apples, and berries
- Vegetables
- Beans and lentils
- Whole grains such as oats and whole-wheat products
Increase fiber slowly and drink enough fluids, since adding a lot of fiber without adequate hydration can make constipation worse.
2. Drink enough fluids
Water helps soften stool and supports normal bowel function. If you are increasing fiber intake, adequate fluid intake becomes even more important.
3. Add natural stool-supporting foods
Some foods may help stimulate bowel movements:
- Prunes or prune juice: contain fiber and sorbitol, a natural sugar alcohol that can draw water into the bowel.
- Ground flaxseed or chia seeds: provide fiber and can help add bulk when taken with enough liquid.
- Yogurt or fermented foods: may support a healthy gut microbiome in some people.
Other helpful habits
- Be physically active regularly.
- Respond to the urge to have a bowel movement rather than delaying it.
- Try sitting on the toilet at a consistent time, such as after breakfast.
If constipation is new, severe, lasts more than a few weeks, or is accompanied by symptoms such as blood in the stool, unexplained weight loss, vomiting, severe abdominal pain, or a major change in bowel habits, seek medical advice.
