If you’re looking for a natural way to relieve occasional constipation, a simple and generally safe approach is:
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Drink more water throughout the day.
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Increase fiber gradually with fruits, vegetables, oats, whole grains, beans, or 2–3 kiwis a day.
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Prunes/prune juice can be particularly helpful because they contain fiber and sorbitol, which can soften stools.
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Move regularly—even a 20–30 minute walk can stimulate bowel movements.
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Don’t ignore the urge to go, and give yourself enough time on the toilet.
A useful option is psyllium (ispaghula) husk, a natural soluble fiber. Start with a small amount and take it with plenty of water; increasing fiber too quickly without enough fluid can actually worsen constipation.
If constipation is sudden or severe, or you have significant abdominal pain, vomiting, a swollen abdomen, blood in the stool, or can’t pass gas, seek medical attention rather than trying a home remedy.
