Many posts claim there’s one “natural and effective” remedy that relieves constipation, but the evidence shows that several approaches can help, and the best option depends on the cause.
Natural remedies with the best evidence
1. Prunes (dried plums)
- One of the best-studied natural remedies.
- They contain fiber and sorbitol, which can help soften stools and stimulate bowel movements.
- A typical amount is 4–6 prunes (or about ½ cup) per day, increasing gradually if needed.
2. Kiwifruit
- Studies suggest eating 1–2 kiwis daily may improve bowel regularity in some people.
3. Drink enough fluids
- Staying hydrated helps keep stools softer, especially if you’re increasing fiber.
4. Eat more fiber
Choose foods such as:
- Fruits and vegetables
- Whole grains
- Beans and lentils
- Chia or flaxseeds
Increase fiber gradually to reduce gas and bloating.
5. Stay physically active
- Even a 20–30 minute walk each day can help stimulate bowel movements.
When to seek medical advice
See a healthcare professional if constipation:
- Lasts longer than 2–3 weeks
