Constipation: 3 Natural Remedies That May Help Relieve It, According to Dietitians
Constipation is common and can leave you feeling bloated, uncomfortable, and sluggish. It generally involves having fewer bowel movements than usual or passing stools that are hard, dry, or difficult to pass.
Fortunately, diet and daily habits can often make a meaningful difference. Here are three practical approaches that can help support regular bowel movements.
1. Increase Fiber Gradually
Fiber helps add bulk to stool and can make it easier to pass. Good sources include:
- Prunes and other fruits
- Pears, apples, and berries
- Vegetables
- Beans and lentils
- Oats and whole grains
- Chia and flaxseeds
If your current diet is low in fiber, increase it gradually rather than suddenly eating large quantities. A rapid increase can cause gas and bloating.
Try Prunes
Prunes are particularly popular for constipation because they provide both fiber and sorbitol, a naturally occurring sugar alcohol that can draw water into the bowel and help promote bowel movements.
2. Drink Enough Fluids
Adequate hydration helps keep stools softer, particularly when you’re increasing your fiber intake.
Water is the simplest choice. Instead of drinking a very large amount at once, drink fluids regularly throughout the day.
Your individual fluid needs vary depending on factors such as activity, climate, diet, and medical conditions.
3. Move Your Body Regularly
Physical activity can help stimulate normal bowel function.
You don’t necessarily need an intense workout. A daily walk, gentle stretching, or other moderate activity can be a useful addition to a constipation-friendly routine.
Even taking short movement breaks instead of sitting continuously may help.
A Simple Daily Routine
You could combine all three approaches:
Morning: Drink a glass of water and eat a fiber-rich breakfast.
During the day: Include vegetables, fruit, whole grains, beans, or lentils with meals.
After meals: Take a short walk if you’re able to.
Also, don’t repeatedly ignore the urge to have a bowel movement. Give yourself enough time to use the bathroom without rushing.
When Should You See a Doctor?
Most occasional constipation isn’t serious, but persistent or severe constipation deserves medical attention.
Contact a healthcare professional if constipation is accompanied by blood in the stool, unexplained weight loss, persistent abdominal pain, vomiting, fever, or a significant change in bowel habits.
Seek urgent medical care if you have severe abdominal pain, repeated vomiting, significant abdominal swelling, or cannot pass stool or gas.
The Bottom Line
The most useful natural approaches are usually simple: gradually increase fiber, drink adequate fluids, and stay physically active.
If constipation keeps returning despite these changes, don’t simply keep adding home remedies. A healthcare professional can help determine whether medications, dietary factors, or an underlying condition may be contributing.