If you’re looking for a dietitian-style, evidence-based version, three food-based approaches with reasonable evidence are prunes, kiwi, and adequate fiber/fluid intake. They can help with ordinary constipation, but they’re not appropriate for every cause of constipation.
3 Natural Ways to Help Constipation
1. š Prunes
Prunes contain fiber and sorbitol, a naturally occurring sugar alcohol that draws water into the bowel and can help make stools easier to pass.
Try starting with 4ā6 prunes daily, along with adequate fluid, and increase gradually if needed.
2. š„ Kiwi
Kiwi provides fiber and has been studied in people with constipation. Two green kiwifruits per day is a commonly studied amount and may improve stool frequency and consistency.
3. š¾ Increase fiberāand drink enough fluid
Gradually increase foods such as oats, vegetables, fruit, beans, lentils, and whole grains. Fiber works best when you’re adequately hydrated.
Increase fiber gradually because a sudden large increase can cause gas and bloating.
A few habits also matter
Regular walking or other physical activity can support normal bowel function. Don’t routinely ignore the urge to have a bowel movement, and allow yourself enough time rather than straining.
šØ When not to rely on a home remedy
Constipation accompanied by severe or persistent abdominal pain, vomiting, a swollen abdomen, blood in the stool, unexplained weight loss, or inability to pass stool or gas needs medical evaluation.
If constipation is new, persistent, or repeatedly returning, particularly in an older adult, it’s worth discussing with a healthcare professional rather than continually treating it at home.
Bottom line: Prunes, kiwi, and a gradual increase in fiber and fluids are reasonable natural options for uncomplicated constipationābut persistent constipation deserves a search for the underlying cause.
