For occasional constipation, diet and lifestyle changes can often help make bowel movements easier. A dietician may commonly recommend approaches that support fiber intake, hydration, and healthy gut movement.
3 natural approaches that may help
1. Increase fiber gradually
- Fiber adds bulk and softness to stool, helping it move through the digestive tract.
- Good sources include vegetables, fruits, beans, lentils, oats, and whole grains.
- Increase fiber slowly and drink enough fluids, because adding a lot of fiber without enough water can sometimes worsen constipation.
2. Drink enough fluids
- Dehydration can make stools harder and more difficult to pass.
- Water is usually the best choice; warm drinks in the morning may also help some people stimulate bowel movements.
3. Include foods that support regularity
Some foods naturally help bowel function, such as:
- Prunes or prune juice (contain fiber and sorbitol, which can help draw water into the stool)
- Kiwifruit (has fiber and may help bowel regularity)
- Ground flaxseed or chia seeds (provide fiber; take with adequate fluid)
Other helpful habits:
- Try going to the toilet when you feel the urge rather than delaying.
- Regular physical activity can help stimulate the intestines.
- A consistent toilet routine, such as after breakfast, can be useful.
See a healthcare professional if constipation is new and severe, lasts several weeks, or comes with warning signs such as blood in the stool, unexplained weight loss, persistent abdominal pain, vomiting, fever, or a sudden change in bowel habits, especially in older adults.
