A Natural, Evidence-Based Way to Relieve Constipation
If you’re looking for a simple natural remedy, increasing fiber gradually while drinking enough fluids is one of the best-supported approaches. Adults generally need about 22–34 grams of fiber per day, depending on age and sex.
Try this simple routine
- 🍐 Eat fiber-rich foods such as pears, apples with the skin, berries, vegetables, beans, oats and whole grains.
- 💧 Drink adequate water and other fluids, especially as you increase fiber.
- 🚶 Take a daily walk or get other regular physical activity.
- 🚽 Try sitting on the toilet at a regular time, such as 15–45 minutes after breakfast, and don’t ignore the urge to go.
- Increase fiber gradually rather than suddenly, which can otherwise cause bloating and gas.
Prunes or prune juice are another commonly used food-based option and may help some people.
⚠️ Don’t assume constipation is harmless
Seek medical attention promptly if constipation occurs with blood in the stool, rectal bleeding, constant abdominal pain, vomiting, fever, inability to pass gas, unexplained weight loss, or significant lower-back pain.
If constipation keeps returning despite these measures, it’s worth discussing it with a healthcare professional because medications and conditions such as hypothyroidism, diabetes, and certain intestinal disorders can cause constipation.
