If you’re looking for the evidence behind that headline, three generally safe, evidence-supported approaches for occasional constipation are:
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Increase fiber gradually. Foods such as prunes, kiwi, pears, vegetables, beans, oats, and whole grains can help. Increase fiber slowly and drink enough fluid, because a sudden large increase can cause bloating.
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Drink enough fluids. Adequate hydration can make stools softer, particularly when you increase fiber. There isn’t one ideal amount for everyone; needs vary with age, activity, climate, and medical conditions.
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Move regularly and establish a toilet routine. Walking and other regular physical activity can help bowel function. Try sitting on the toilet after a meal when the natural gastrocolic reflex is strongest, and don’t repeatedly ignore the urge to go.
Prunes/prune juice are particularly useful for some people because prunes contain both fiber and sorbitol, which can promote bowel movements.
Don’t treat persistent constipation as “just diet”
Contact a healthcare professional if constipation is new and persistent, or if you have blood in the stool, unexplained weight loss, vomiting, severe or persistent abdominal pain, fever, or inability to pass gas. Sudden severe constipation with significant abdominal swelling or vomiting needs prompt medical attention.
If you’re over 65 and constipation has recently started or changed substantially, it’s especially worth discussing with your doctor rather than relying solely on home remedies.
