According to many dietitians, constipation is often improved by supporting regular bowel habits, increasing fiber, and keeping the stool softer. Here are three commonly recommended natural approaches:
1. Increase fiber gradually
Why it helps: Fiber adds bulk and helps stools move through the digestive tract more easily.
Good sources include:
- Oats
- Beans and lentils
- Vegetables
- Fruits (especially pears, apples with skin, berries, and prunes)
- Whole grains
Tip: Increase fiber slowly and drink enough fluids—adding a lot of fiber without enough water can make constipation worse.
2. Try prunes or prune juice
Why it helps: Prunes contain fiber and sorbitol, a natural sugar alcohol that can draw water into the bowel and help soften stools.
A common approach:
- Eat a few prunes daily, or
- Drink a small amount of prune juice and adjust based on your response
3. Stay hydrated and move regularly
Why it helps: Fluids help maintain softer stools, and physical activity can stimulate normal bowel movement.
Helpful habits:
- Drink water regularly throughout the day.
- Take daily walks or do gentle exercise if possible.
- Try going to the bathroom at a consistent time, especially after meals.
Other helpful tips
- Don’t ignore the urge to go.
- Include healthy fats (such as olive oil, nuts, and seeds) as part of a balanced diet.
- A small amount of ground flaxseed or chia seeds may help some people because they provide soluble fiber (increase fluids when using them).
Seek medical advice if constipation is:
- New and persistent
- Associated with blood in the stool
- Accompanied by unexplained weight loss, severe pain, vomiting, or fever
- A sudden change in bowel habits, especially later in life
If constipation is frequent, the cause can include medications, diet, stress, dehydration, or medical conditions, so it’s useful to look at the bigger picture.
