Constipation is common and can leave you feeling bloated, uncomfortable, and sluggish. It may happen when stools become hard or dry, bowel movements become less frequent, or you have to strain to pass stool.
Fortunately, simple changes involving food, fluids, and movement can often help.
Here are three evidence-based habits worth trying.
1. Increase Your Fiber Gradually
Fiber helps add bulk to stool and can make it easier to pass. Good sources include:
- Oats and whole grains
- Beans and lentils
- Apples, pears, berries, and oranges
- Vegetables
- Nuts and seeds
- Prunes or other dried fruit
Adults generally need a substantial amount of fiber each day, but suddenly adding large amounts can cause gas and bloating.
Instead, increase fiber gradually over several days and give your digestive system time to adjust.
Try This
Add oatmeal with fruit at breakfast, vegetables or beans at lunch, and a whole-grain food at dinner.
Ground flaxseed or chia seeds can also contribute fiber, but introduce them gradually and take them with adequate fluid.
2. Drink Enough Fluids
Fiber works best when you are adequately hydrated. When your body doesn’t get enough fluid, stools can become harder and more difficult to pass.
Water is an excellent choice. You can also get fluids from soups, milk, and water-rich fruits and vegetables.
There isn’t one exact amount of water that everyone must drink each day. Your needs vary according to your body size, activity level, climate, diet, and medical conditions.
If you’ve been told to restrict fluids because of a heart or kidney condition, follow your healthcare professional’s advice rather than increasing fluids on your own.
3. Move Your Body and Don’t Ignore the Urge
Physical activity can support normal bowel function.
You don’t necessarily need an intense workout. A daily walk, gentle cycling, swimming, or other regular movement may help stimulate digestion.
It’s also useful to respond when you feel the urge to have a bowel movement. Repeatedly delaying it can make your routine less predictable.
Try giving yourself enough time to use the bathroom without rushing. Some people find it easier to go after breakfast because eating can naturally stimulate the colon.
A Helpful Toilet Position
If possible, place your feet on a small footstool while sitting on the toilet. Raising your knees slightly above your hips can create a more comfortable position and may reduce straining.
What About “Natural” Laxatives?
Foods such as prunes and kiwi can be helpful for some people with constipation. However, “natural” doesn’t automatically mean risk-free.
Herbal laxatives and concentrated supplements can cause cramping, diarrhea, dehydration, or interactions with medications. They shouldn’t be used regularly without appropriate medical advice.
When Constipation Needs Medical Attention
Occasional constipation is usually not serious, but persistent or sudden changes shouldn’t automatically be blamed on diet.
Contact a healthcare professional if constipation:
- Keeps returning or lasts for an extended period
- Is accompanied by unexplained weight loss
- Causes persistent or significant abdominal pain
- Comes with vomiting or marked abdominal swelling
- Is associated with blood in the stool or black stools
- Begins suddenly with a major change in your normal bowel habits
Severe abdominal pain, repeated vomiting, or inability to pass stool and gas can require urgent medical assessment.
Bottom Line
For many people, constipation can improve with three simple habits: gradually increase fiber, stay adequately hydrated, and move regularly while responding to the body’s natural urge to go.
Give these changes time to work rather than expecting an instant result. If constipation persists or comes with concerning symptoms, speak with a healthcare professional rather than relying solely on home remedies.