Constipation: 3 Natural Ways to Ease Bowel Movements, According to a Dietitian
Constipation is common and can happen when stools become hard, bowel movements become less frequent, or it becomes difficult to pass stool. Occasional constipation is often related to not getting enough fiber or fluids, being less physically active, changes in routine, or delaying the urge to use the bathroom.
Fortunately, several simple habits can help make bowel movements easier.
1. Eat More Fiber
Fiber helps add bulk to stool and can make it easier to move through the digestive system. Good sources include vegetables, fruits, beans, lentils, whole grains, oats, and nuts and seeds.
Increase fiber gradually rather than suddenly. A large increase all at once can cause gas, bloating, or abdominal discomfort.
Foods such as pears, apples, berries, kiwifruit, beans, oatmeal, and vegetables can be useful additions to a balanced diet.
2. Drink Enough Fluids
Fluids help keep stool softer. If you are not drinking enough, increasing your fluid intake may help, particularly when you are also increasing fiber.
Water is the simplest choice. Soups, milk, and many fruits and vegetables also contribute to daily fluid intake.
There is no need to force excessive amounts of water. Drink regularly throughout the day and pay attention to thirst and other signs that you may need more fluids.
3. Move Your Body and Don’t Ignore the Urge
Regular physical activity can encourage normal bowel movement. Walking, gentle stretching, and other age-appropriate activities can be helpful, especially if you spend much of the day sitting.
It is also useful to respond when you feel the urge to have a bowel movement. Repeatedly holding it in can make constipation more difficult to manage.
Some people find it helpful to sit on the toilet at a consistent time each day, particularly after a meal, when the digestive system naturally becomes more active.
When Constipation Needs Medical Attention
Constipation that continues despite simple lifestyle changes should be discussed with a healthcare professional. Seek prompt medical attention if constipation is accompanied by severe or persistent abdominal pain, repeated vomiting, significant abdominal swelling, blood in the stool, unexplained weight changes, or an inability to pass stool or gas.
The Bottom Line
The most helpful natural approaches are usually gradually increasing fiber, drinking adequate fluids, staying physically active, and responding to the body’s natural urge to have a bowel movement. These habits can support regular digestion without relying on a supposed “miracle” food or drink.
