Constipation: 3 Natural Ways to Help Ease Bowel Movements (According to Dietitians)
Constipation is often improved by changes in diet, fluids, and daily habits. There is no single remedy that works for everyone, but these approaches have good evidence behind them.
1. Increase fiber gradually
Fiber helps add bulk to stool and can make it easier to pass.
Good sources include:
- Fruits (especially prunes, kiwi, pears, and apples)
- Vegetables
- Beans and lentils
- Oats and whole grains
- Chia seeds or ground flaxseed
Tip: Increase fiber slowly over several days and drink enough water, because suddenly adding a lot of fiber can cause bloating.
2. Drink enough fluids
Water helps keep stool softer and easier to move through the intestines.
Helpful habits:
- Drink fluids regularly throughout the day.
- Pay attention to thirst and urine color (pale yellow often suggests good hydration).
- Increase fluids when exercising or in hot weather.
3. Add movement to your routine
Physical activity can stimulate the muscles of the digestive tract.
Examples:
- A daily walk
- Gentle stretching
- Cycling or swimming
- Regular light exercise appropriate for your fitness level
Other natural options that may help
- Prunes or prune juice: Contain fiber and sorbitol, which may help some people have more regular bowel movements.
- A consistent bathroom routine: Try going at a regular time, especially after meals.
- Don’t ignore the urge: Delaying bowel movements can make constipation worse.
