Constipation: 3 Natural Remedies That May Help Ease Bowel Movements, According to Diet Experts

Constipation is a common digestive issue that can cause infrequent bowel movements, hard stools, straining, bloating, or a feeling of incomplete emptying. While occasional constipation is often linked to diet, hydration, or lifestyle, persistent symptoms may need medical evaluation.

Dietitians often recommend simple, evidence-based habits that support regular bowel movements.

1. Increase Fiber Gradually

Fiber adds bulk and softness to stool, helping it move through the digestive system more easily.

Good sources of fiber include:

Fruits such as pears, apples, berries, and prunes
Vegetables such as broccoli, carrots, and leafy greens
Beans and lentils
Oats and whole grains
Nuts and seeds

A sudden large increase in fiber can cause gas and bloating, so it is usually better to increase intake gradually while drinking enough fluids.

Tip: A fiber-rich breakfast, such as oatmeal with fruit and seeds, can be a simple daily habit.

2. Drink Enough Fluids

Water helps fiber work properly. Without enough fluid, increased fiber may actually make constipation worse.

Helpful habits:

Drink water regularly throughout the day.
Include fluids with meals.
Increase fluid intake during hot weather or increased activity.

People with certain heart, kidney, or fluid-balance conditions should follow their healthcare professional’s advice about fluid intake.

3. Try Natural Foods That Support Regularity

Some foods have traditionally been used to support bowel movements.

Prunes (Dried Plums)

Prunes contain:

Fiber
Sorbitol, a natural sugar alcohol that can draw water into the intestine

A small serving may help some people maintain regular bowel habits.

Kiwi

Kiwifruit provides fiber and has been studied for its potential role in improving stool frequency and comfort.

Ground Flaxseed or Chia Seeds

These provide soluble fiber that can help create softer stools when taken with enough liquid.

Other Helpful Habits

✅ Move your body regularly (walking can stimulate digestion)
✅ Do not ignore the urge to use the bathroom
✅ Try sitting on the toilet at a consistent time each day
✅ Maintain a balanced diet with plenty of plant foods