3 natural approaches that can help constipation
If constipation means hard stools, straining, or fewer bowel movements than usual, these measures can often help. They aren’t appropriate for every cause of constipation, however.
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Increase fiber gradually 🥣
Fruits such as kiwi, pears, and prunes, vegetables, beans, and whole grains can help. Increase fiber gradually and drink enough fluid, because a sudden large increase can cause bloating. -
Drink adequate fluids 💧
Dehydration can make stools harder. Water is usually sufficient. Don’t force excessive amounts of fluid, particularly if you’ve been told to restrict fluids because of a heart or kidney condition. -
Move regularly 🚶
Walking and other regular physical activity can stimulate bowel function. Try going to the toilet when you feel the urge rather than repeatedly delaying it.
A useful option: prunes
Prunes (dried plums) contain fiber and sorbitol, a naturally occurring sugar alcohol that can draw water into the bowel and help stool pass more easily. They can be particularly useful for occasional constipation.
When constipation needs medical attention
Don’t assume persistent constipation is simply a lack of fiber. See a healthcare professional if it is new and persistent, keeps recurring, or is accompanied by unexplained weight loss, anemia, persistent abdominal pain, vomiting, or blood in the stool.
Seek urgent care for severe abdominal pain, repeated vomiting, major abdominal swelling, or inability to pass stool and gas.
If constipation is frequent, a clinician or pharmacist can also discuss evidence-based laxatives such as polyethylene glycol (macrogol) when appropriate.
