If you’re looking for a natural approach to relieving constipation, there are several options with good evidence behind them:
- Increase fiber gradually
- Eat more fruits (such as prunes, pears, and kiwifruit), vegetables, beans, and whole grains.
- Increase fiber slowly and drink enough water to help prevent bloating.
- Stay well hydrated
- Drinking enough fluids helps keep stools softer, especially if you’re increasing fiber.
- Be physically active
- Regular walking or other exercise can help stimulate bowel movements.
- Try prunes or kiwi
- Prunes contain fiber and sorbitol, which can help relieve constipation.
- Kiwifruit has also been shown in studies to improve bowel regularity for some people.
- Establish a regular bathroom routine
- Try going after breakfast or another meal, when the body’s natural reflexes are strongest.
- Don’t ignore the urge to have a bowel movement.
If constipation persists despite these measures, a healthcare professional may recommend an over-the-counter laxative that is appropriate for your situation.
Seek medical attention promptly if constipation is accompanied by severe abdominal pain, persistent vomiting, blood in the stool, unexplained weight loss, fever, or if you cannot pass stool or gas and have significant abdominal swelling, as these can be signs of a more serious problem.
