This Natural and Effective Remedy for Relieving Constipation
Constipation can often improve with simple dietary and lifestyle measures. One practical approach is to increase fiber gradually while drinking enough fluid so stools become softer and easier to pass. Adults generally need about 22–34 grams of fiber per day, depending on age and sex. NIDDK+1
1. Try Fiber-Rich Foods
Good choices include:
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Oatmeal and whole-grain foods
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Lentils, chickpeas, and beans
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Pears, apples with the skin, berries, and oranges
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Vegetables such as broccoli, peas, and carrots
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Nuts and seeds
Increase fiber slowly because a sudden increase can cause gas and bloating. NIDDK
2. Consider Prunes or Kiwifruit
Prunes are traditionally used to help constipation, and recent dietary guidelines have evaluated both prunes and kiwifruit as options for chronic constipation. Evidence is not perfect, but these foods can be reasonable additions to a fiber-rich diet. PubMed Central (PMC)+1
3. Drink Enough Fluids
Fiber works better when you’re adequately hydrated. Water and other suitable fluids can help make stool softer and easier to pass. NIDDK
4. Move Your Body
Regular physical activity, including something as simple as walking, may help relieve and prevent constipation. NIA
5. Don’t Ignore the Urge
When you feel the need to have a bowel movement, try not to repeatedly postpone it. Establishing a regular bathroom routine—often after breakfast—can also help. NIDDK+1
6. Psyllium Is Another Evidence-Based Option
If dietary fiber isn’t enough, psyllium fiber is one of the better-supported fiber supplements for chronic constipation. It should be taken with adequate fluid. PubMed Central (PMC)
When Constipation Needs Medical Attention
Don’t rely on a home remedy if constipation is accompanied by blood in the stool or rectal bleeding, continual abdominal pain, unexplained weight loss, or significant changes in bowel habits. These symptoms warrant medical evaluation. NIDDK
Bottom Line
A simple natural approach is: gradually increase fiber + drink enough fluid + stay physically active + respond to the urge to use the bathroom. If constipation continues despite these measures, a healthcare professional can help determine the cause and recommend an appropriate treatment.
