If you’re looking for a natural, evidence-based way to relieve occasional constipation, try prunes (dried plums).
🍑 A simple approach
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Eat 4–6 prunes daily and drink a good amount of water.
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Prunes contain fiber and sorbitol, which can help draw water into the bowel and make stools easier to pass.
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Increase fiber gradually rather than suddenly, because a rapid increase can cause gas and bloating.
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Regular walking and adequate fluid intake can also help bowel movements.
Another well-supported option is psyllium (ispaghula) husk, which adds soluble fiber and can improve stool consistency when taken with plenty of water.
Avoid aggressive “detox” or colon-cleanse remedies. They can cause dehydration, electrolyte disturbances, and sometimes worsen bowel problems.
If constipation is new and persistent, or you have severe abdominal pain, vomiting, blood in the stool, unexplained weight loss, or can’t pass gas, seek medical care rather than treating it at home.
