Constipation: 3 Natural Ways to Make Bowel Movements Easier
Occasional constipation is common. If you’re otherwise well, a few evidence-based lifestyle changes can often help.
1. Gradually increase fiber
Aim for roughly 22–34 grams of fiber per day for most adults, depending on age and sex. Good sources include:
-
Prunes, pears, berries, and apples
-
Vegetables
-
Beans and lentils
-
Oats and whole grains
-
Nuts and seeds
Increase fiber gradually to reduce gas and bloating.
2. Drink enough fluids
Adequate fluid intake helps fiber work effectively and can make stools easier to pass. Water is a good choice. Your individual needs vary depending on your diet, activity level, climate, and medical conditions.
3. Move your body and establish a routine
Regular physical activity can help stimulate bowel function. A daily walk can be a simple place to start.
It can also help to use the bathroom when you feel the urge rather than repeatedly delaying it. Some people find it easier to go 15–45 minutes after breakfast, when eating naturally stimulates the colon.
A useful natural option: psyllium
If dietary fiber isn’t enough, psyllium husk is a well-studied fiber supplement. Take it with plenty of water and follow the product directions. Because fiber supplements can affect absorption of some medicines, ask a pharmacist about appropriate timing if you take prescription drugs.
When constipation needs medical attention
Talk with a healthcare professional if constipation is persistent or recurrent, or if you have blood in the stool, unexplained weight loss, persistent abdominal pain, vomiting, fever, or a sudden major change in bowel habits.
If you have severe abdominal pain, vomiting, marked abdominal swelling, and cannot pass stool or gas, seek urgent medical care.
