Constipation: 3 Natural Ways to Make Stools Easier to Pass
If you’re dealing with occasional constipation, three simple approaches have good support: more fiber, adequate fluids, and regular movement. (niddk.nih.gov
Increase fiber gradually
Aim for roughly 22–34 grams of fiber per day for most adults. Good choices include oats, whole grains, beans, lentils, pears, apples with the skin, berries, and vegetables. Increase fiber gradually to reduce gas and bloating. (niddk.nih.gov
Drink enough fluids
Water and other appropriate fluids help fiber work and can make stools softer and easier to pass. Your ideal fluid intake depends on factors such as your health, activity level, and climate. People with certain heart or kidney conditions may have fluid restrictions and should follow their clinician’s advice. (niddk.nih.gov
Try prunes and regular physical activity
Prunes (dried plums) contain fiber and naturally occurring substances that can draw water into the colon. Regular physical activity can also help stool move through the digestive tract. (mayoclinic.org
A useful bathroom habit
Try sitting on the toilet 15–45 minutes after breakfast, when eating can stimulate colon movement. Don’t repeatedly ignore the urge to go, and a small footstool can help put you in a more comfortable position. (niddk.nih.gov
Don’t rely on “detox” drinks or aggressive laxative regimens. If constipation persists despite self-care, or you have blood in the stool, persistent abdominal pain, vomiting, fever, inability to pass gas, or unexplained weight loss, seek medical care. (niddk.nih.gov
