If you’re looking for 3 gentle, evidence-based natural approaches for constipation, these are commonly recommended by dietitians:
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Increase fiber gradually — Add foods such as prunes, pears, kiwi, oats, beans, vegetables, and ground flaxseed. Increase fiber slowly to reduce bloating and drink enough fluid alongside it.
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Drink more fluids — Dehydration can make stools harder and more difficult to pass. Water is the simplest choice; adequate hydration is especially important when increasing fiber.
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Try prunes or prune juice — Prunes provide both fiber and sorbitol, a naturally occurring sugar alcohol that can draw water into the bowel and help stimulate bowel movements.
A short daily walk and responding promptly when you feel the urge to have a bowel movement can also help.
If constipation is persistent, severe, or accompanied by blood in the stool, unexplained weight loss, vomiting, severe abdominal pain, or inability to pass gas, seek medical advice rather than relying only on home remedies.
