If you’re looking for natural ways to relieve constipation, dietitians commonly recommend approaches that support softer stools and regular bowel movements. Three helpful options are:
- Increase fiber gradually
- Eat more high-fiber foods such as fruits (prunes, pears, apples), vegetables, beans, lentils, oats, and whole grains.
- Increase fiber slowly and drink enough fluids to avoid bloating.
- Drink enough water
- Fluids help fiber work properly and can make stools easier to pass.
- Dehydration can contribute to harder stools.
- Try natural stool-softening foods
- Prunes or prune juice contain sorbitol, a natural sugar alcohol that can help draw water into the bowel and promote movement.
- Other options include kiwi fruit and ground flaxseed for some people.
Additional habits that can help:
- Move your body regularly (walking can stimulate bowel activity).
- Don’t ignore the urge to go.
- Try sitting on the toilet at a consistent time, often after a meal.
Seek medical advice if constipation is new and severe, lasts more than a few weeks, or comes with blood in stool, unexplained weight loss, vomiting, severe abdominal pain, or a sudden change in bowel habits.
