Constipation: 3 Natural Ways to Help Make Bowel Movements Easier (According to Nutrition Principles)
Constipation is common and can often improve with changes to diet, fluids, and daily habits. While natural remedies may help many people, the best approach depends on the cause of constipation and your overall health.
1. Increase fiber gradually
Fiber adds bulk to stool and helps it move through the digestive system.
Good sources include:
- Fruits (such as prunes, pears, apples with skin)
- Vegetables
- Beans and lentils
- Whole grains
- Nuts and seeds
Tip: Increase fiber slowly and drink enough fluids, because adding a lot of fiber without adequate water can make constipation worse.
2. Drink enough fluids
Water helps keep stool softer and easier to pass.
- Aim for regular fluid intake throughout the day.
- Warm drinks may help stimulate bowel movements for some people.
(Your fluid needs may be different if you have heart or kidney conditions.)
3. Try gentle natural stool-supporting foods
Some foods may help promote regularity, such as:
- Prunes or prune juice (contain fiber and sorbitol, which can draw water into the stool)
- Ground flaxseed or chia seeds (provide fiber; take with enough water)
- Kiwi fruit (may help bowel regularity in some studies)
Other habits that can help:
- Walk or exercise regularly.
- Go to the bathroom when you feel the urge.
- Keep a consistent toilet routine, such as after meals.
When to seek medical advice:
Talk to a healthcare professional if constipation:
- Appears suddenly and is unusual for you
- Lasts more than a few weeks
- Comes with blood in the stool, unexplained weight loss, severe abdominal pain, vomiting, or fever
- Occurs with a major change in bowel habits, especially after age 50
Natural remedies can help with common constipation, but persistent symptoms may need evaluation to find the underlying cause.
