If you’re looking for natural ways to relieve constipation, several remedies are supported by evidence and are generally safe for most people.
1. Drink more fluids
Adequate hydration helps keep stools soft, especially if you’re increasing your fiber intake.
2. Increase dietary fiber
Aim to add fiber gradually to help prevent gas and bloating. Good sources include:
- Prunes and prune juice
- Pears and apples (with the skin)
- Kiwi fruit
- Berries
- Vegetables
- Beans and lentils
- Whole grains
- Oats
3. Eat prunes
Prunes contain fiber and sorbitol, a natural sugar alcohol that can help stimulate bowel movements. Eating about 5–10 prunes a day works well for many people.
4. Stay physically active
Even a 20–30 minute walk most days can help stimulate normal bowel function.
5. Don’t ignore the urge to go
Responding promptly to the urge to have a bowel movement can help prevent constipation from worsening.
6. Try a regular bathroom routine
Many people find it easiest to have a bowel movement after breakfast, when the body’s natural reflexes are more active.
When natural remedies aren’t enough
If constipation persists, a healthcare professional may recommend an over-the-counter treatment, such as:
- Polyethylene glycol (PEG), an osmotic laxative that draws water into the stool
- Other laxatives, depending on the cause of the constipation
