If you’re looking for a natural and effective remedy for constipation, one of the simplest options is psyllium husk (ispaghula), along with adequate water.
Psyllium husk (Ispaghula)
Psyllium is a natural soluble fiber. It absorbs water in the intestine, forming a soft, gel-like stool that is easier to pass.
How to use it:
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Start with 1 teaspoon (about 5 g) of psyllium husk.
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Mix it into a large glass of water (about 250 mL).
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Drink it immediately, before it thickens.
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Follow it with another glass of water.
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It can usually be taken once daily initially, increasing gradually if needed.
Important: Don’t take psyllium without enough fluid, because inadequate water can make constipation worse or, rarely, cause blockage.
Other natural approaches
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Prunes: Try 4–6 prunes or a small glass of prune juice daily. Prunes contain fiber and sorbitol, which can help stimulate bowel movements.
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Fiber-rich foods: Increase vegetables, fruits, oats, whole grains, beans, and lentils gradually.
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Water: Drink regularly during the day, particularly when increasing fiber.
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Exercise: A daily 20–30 minute walk can help bowel movement.
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Toilet routine: Try sitting on the toilet for a few minutes after breakfast without straining. A small footstool under your feet can also make the position more favorable for passing stool.
If constipation is new, persistent, recurrent, or accompanied by blood in the stool, severe abdominal pain, vomiting, fever, or unexplained weight loss, it’s important to see a healthcare professional rather than relying only on home remedies.
