If you’re looking for 3 evidence-based natural approaches that can help stools pass more easily, a dietitian would commonly suggest:
Increase fibre gradually 🥝
Add foods such as kiwi, pears, prunes, oats, vegetables, beans, lentils, and whole grains. Adults generally need around 22–34 g of fibre daily, but increase it gradually to avoid bloating.
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NIDDK
+1
Drink enough fluids 💧
Fibre works better when you’re adequately hydrated. Around 1.5–2 litres of fluid a day is a commonly recommended range for adults, although individual needs vary.
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Ashford and St Peter’s Hospitals
+1
Move and improve your toilet position 🚶
Regular walking can stimulate bowel activity. When you feel the urge, don’t postpone it; on the toilet, placing your feet on a small stool so your knees are higher than your hips can make evacuation easier.
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Cambridge University Hospitals
+1
A particularly useful food option: prunes or prune juice can help some people with constipation.
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Royal Berkshire NHS Foundation Trust
If constipation is persistent, severe, accompanied by significant abdominal pain/vomiting, blood in the stool, or you cannot pass stool or gas, seek medical advice rather than relying solely on home remedies.
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A
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