Constipation is common and is often improved with diet, fluids, and lifestyle changes. While “natural remedies” can help many people, the best approach depends on the cause of constipation, medications, age, and health conditions.
Here are three evidence-based approaches often recommended by dietitians:
1. Increase fiber gradually
Fiber adds bulk and helps stools move through the digestive system.
Good sources include:
- Fruits: prunes, pears, apples, berries
- Vegetables: leafy greens, broccoli, carrots
- Whole grains: oats, whole-grain bread, brown rice
- Legumes: beans, lentils, chickpeas
Tip: Increase fiber slowly over several days to reduce gas and bloating.
2. Drink enough fluids
Fiber works best when there is enough water available. Dehydration can make stools harder.
Helpful habits:
- Drink water regularly throughout the day.
- Increase fluids if you increase fiber (unless you have a fluid restriction from a healthcare professional).
3. Try foods that naturally support bowel movements
Some foods contain compounds that may help:
- Prunes or prune juice: contain fiber and sorbitol, which can help draw water into the stool.
- Kiwifruit: may improve stool frequency for some people.
- Ground flaxseed or chia seeds: provide fiber and should be taken with enough fluid.
Other habits that can help
- Walk or exercise regularly.
- Go to the bathroom when you feel the urge—don’t regularly delay it.
- Try sitting on the toilet at a consistent time, such as after breakfast, when the colon is naturally more active.
When to seek medical advice
Talk with a healthcare professional if constipation:
- Appears suddenly and persists
- Is accompanied by blood in the stool
- Comes with unexplained weight loss, severe pain, vomiting, or fever
- Is new in someone over age 50
- Alternates with ongoing diarrhea
If you share your age, how long you’ve been constipated, and how often you have bowel movements, I can suggest options that fit your situation.
