Constipation: Here are 3 natural remedies that facilitate the evacuation of stools according to a dieticianConstipation: Here are 3 natural remedies that facilitate the evacuation of stools according to a dietician

If you’re looking for three evidence-based natural approaches to help constipation, these are among the most useful:

1. Increase fiber gradually. Choose foods such as oats, whole grains, lentils, beans, pears, apples with the skin, vegetables, and nuts. Adults generally need about 22–34 g of fiber per day, but increasing it slowly can help prevent bloating. (NIDDK)
2. Drink enough fluids. Adequate water and other liquids help fiber work effectively and can make stools softer and easier to pass. (NIDDK)
3. Move your body and establish a bathroom routine. Regular physical activity may improve constipation. It can also help to try using the bathroom 15–45 minutes after breakfast or another meal, without ignoring the urge to go. (NIDDK)

Bonus: Prunes (dried plums) are another food-based option; they provide fiber and naturally occurring compounds that can draw water into the colon. (Mayo Clinic)

If constipation comes with blood in the stool, persistent abdominal pain, vomiting, fever, inability to pass gas, or unexplained weight loss, seek medical attention rather than relying on home remedies. (NIDDK)