If you’re looking for a natural way to relieve constipation, several approaches have good evidence behind them. Constipation is often related to low fiber intake, not enough fluids, low activity, medications, or changes in routine.
Natural remedies that may help:
1. Increase fiber gradually
Fiber adds bulk and helps stool move through the digestive system.
Good sources include:
- Prunes or prune juice (contain fiber and sorbitol, which can help draw water into the bowel)
- Beans and lentils
- Oats
- Vegetables and fruits
- Whole grains
- Psyllium husk (a soluble fiber supplement that can help many people)
2. Drink enough fluids
Fiber works best when paired with adequate hydration. If you increase fiber but don’t drink enough, constipation can sometimes worsen.
3. Move your body
Regular walking or other activity can stimulate bowel movement.
4. Try a regular bathroom routine
- Go when you feel the urge rather than delaying.
- Sitting on the toilet at a consistent time (often after a meal) may help train bowel habits.
5. Gentle options like warm drinks
A warm beverage in the morning may help so
