If you’re looking for a natural way to relieve occasional constipation, several approaches have reasonable evidence behind them:
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Drink enough fluids throughout the day, particularly if you increase your fiber intake.
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Increase fiber gradually through foods such as vegetables, fruit, whole grains, beans, and lentils.
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Prunes or prune juice can help because prunes provide both fiber and sorbitol, which can promote bowel movements.
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Stay physically active—regular walking can help stimulate bowel function.
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Don’t ignore the urge to have a bowel movement. Give yourself enough time and try going at a regular time, often after a meal.
A simple option
Try adding a small serving of prunes to your daily diet and increasing your water and fiber intake gradually. Too much fiber too quickly can cause bloating or gas.
If constipation is severe, persistent, recurrent, or accompanied by blood in the stool, vomiting, severe abdominal pain, unexplained weight loss, or inability to pass gas, seek medical advice rather than relying on a home remedy.
