Constipation is more than simply “not going every day.” It commonly involves fewer than three bowel movements per week, hard or lumpy stools, difficult or painful bowel movements, or a feeling of incomplete evacuation.

For many people, constipation can be improved through practical changes in diet, hydration, physical activity, and bowel habits [1].

The below-mentioned strategies focus on foods, habits, and supplements that have been studied in clinical research.

1. Optimize Fiber-but Do It Smartly

Fiber is one of the best-supported dietary approaches for constipation, but increasing it too quickly can cause bloating, gas, and abdominal discomfort.

Fiber helps constipation through several mechanisms. Soluble fiber, such as psyllium, absorbs water and forms a gel that can soften stool. Insoluble fiber increases stool bulk and can help stimulate intestinal movement. The American Gastroenterological Association (AGA) and American College of Gastroenterology (ACG) guidelines suggest fibre supplementation for adults with chronic idiopathic constipation, particularly when dietary fiber intake is low [2].

For most adults, a practical target is approximately 22-34 g of total dietary fiber per day, depending on age and sex. Increase fiber gradually rather than suddenly.

Good food sources include:

• Oats and whole grains
• Lentils, chickpeas and beans
• Vegetables
• Apples, pears and berries
• Nuts and seeds
• Chia and ground flaxseed

Among fiber supplements, psyllium has particularly useful clinical evidence. A 2022 systematic review and meta-analysis of 16 randomized controlled trials involving 1,251 adults found that fiber supplementation improved stool frequency and consistency, with stronger effects observed with higher fiber doses and treatment lasting at least four weeks. Psyllium was one of the fibers with significant benefits.

Tip: When increasing fiber, increase fluids at the same time. Otherwise, adding large amounts of fiber may actually make stools harder to pass.

2. Hydrate Strategically

Water is important because it helps maintain stool softness and allows fiber to perform its water-holding function. However, drinking excessive amounts of water is not necessarily better for everyone.

The most relevant benefit appears to occur when a person has relatively low fluid intake or when additional fluid accompanies increased fiber intake. NIDDK recommends drinking plenty of liquids when increasing dietary fiber or taking fiber supplements.

One randomized clinical trial in adults with functional constipation found that increasing fluid intake to approximately 1.5-2.0 L/day enhanced the effect of a 25-g/day high-fiber diet, increasing stool frequency and reducing laxative use compared with unrestricted fluid intake [3].

Rather than following an arbitrary “drink X liters” rule, aim for adequate hydration throughout the day.

3. Use Specific “Bowel-Friendly” Foods Backed by Trials

Some foods have surprisingly strong evidence for improving bowel function.

Prunes

Prunes or dried plums contain dietary fiber and sorbitol, a poorly absorbed carbohydrate that can contribute to their laxative effect.

A randomized crossover trial compared 100 g/day of prunes with 22 g/day of psyllium in adults with constipation. After three weeks, prunes improved complete spontaneous bowel movement frequency and stool consistency. A systematic review of randomized trials similarly found that 100 g/day of prunes improved stool frequency and consistency [4].

A practical serving can be introduced gradually because 100 g is a relatively substantial amount and may cause gas or loose stools in some individuals.

Kiwifruit

Green kiwifruit provides fiber and naturally occurring compounds that may support intestinal function.

In an international multicenter randomized controlled trial, adults with functional constipation or constipation-predominant IBS consumed two green kiwifruits per day for four weeks. Kiwifruit improved complete spontaneous bowel movements and gastrointestinal comfort, supporting its use as a food-based strategy for constipation [5].

Flaxseeds

Ground flaxseed provides fiber and mucilage, a gel-forming substance that can increase stool bulk and help improve stool consistency.

Clinical trials have found benefits from flaxseed supplementation. One randomized study involving adults with functional constipation found that 50 g/day of flaxseed flour for four weeks significantly improved constipation scores, bowel frequency and quality of life. Another randomized trial found that both flaxseed and psyllium improved constipation symptoms compared with placebo [6].

For everyday use, however, it is reasonable to start with 1-2 tablespoons of ground flaxseed daily, accompanied by adequate fluids, rather than immediately using the higher research dose.

4. Move Your Body and Train Your Bowels

Physical activity

Physical activity may support bowel regularity by promoting gastrointestinal motility and reducing sedentary behavior.

A recently published systematic review involving more than 119,000 participants found that higher levels of physical activity were associated with a lower risk of constipation. The strongest associations were observed among people achieving moderate-to-high levels of activity [7].

You don’t necessarily need intense exercise. Try:

• 30 minutes of brisk walking
• Cycling
• Swimming
• Yoga
• Regular movement breaks during prolonged sitting

Try bowel training

The colon tends to become more active after meals, particularly in the morning. Therefore, establish a consistent toilet routine, such as sitting on the toilet 15-30 minutes after breakfast.

Avoid repeatedly ignoring the urge to defecate. Responding to the body’s natural signals can help establish a more regular bowel pattern. NIDDK also recommends bowel training as part of constipation management.

What about a footstool?

Raising the feet on a small stool so that the knees are higher than the hips may make the squatting position more comfortable for some people. However, the evidence is not definitive. A 2023 randomized study found that footstool use changed body posture but did not improve balloon-expulsion time or subjective ease of evacuation in people with constipation [8].

5. Consider Targeted Natural Supplements When Diet Isn’t Enough

If dietary measures are insufficient, certain supplements have clinical evidence behind them.

Psyllium

Psyllium is one of the best-supported natural fiber supplements for chronic constipation. It absorbs water, increases stool bulk and can improve stool frequency and consistency. The AGA/ACG guideline considers fiber supplementation, particularly psyllium, a reasonable first-line option.

Always take psyllium with sufficient liquid to reduce the risk of swallowing or intestinal obstruction.

Magnesium

Magnesium oxide has demonstrated efficacy as an osmotic treatment. It increases water availability in the intestinal tract, helping soften stool.

In a randomized, double-blind, placebo-controlled trial, magnesium oxide significantly improved spontaneous bowel movements, stool form, colonic transit time and constipation-related quality of life. The AGA/ACG guideline conditionally recommends magnesium oxide for chronic idiopathic constipation.

Magnesium supplements should be used cautiously, particularly by people with kidney disease, because impaired renal function can increase the risk of magnesium accumulation. They may also interact with certain medications. Discuss appropriate use with a healthcare professional if you take regular medicines [9].

Probiotics

Probiotics are promising, but their effects are strain-specific rather than universal.

For example, some studies of Lactobacillus reuteri DSM 17938 have reported improvements in constipation-related symptoms, including incomplete evacuation and abdominal discomfort. However, evidence for Bifidobacterium lactis HN019 is inconsistent. An earlier trial suggested possible benefits in a subgroup, whereas larger 2024 and 2025 randomized trials did not demonstrate superiority over placebo for complete spontaneous bowel movements [10, 11].

Therefore, probiotics should be viewed as a potential adjunct, not a guaranteed treatment.

When to See a Doctor

Occasional constipation is usually manageable, but persistent or unexplained constipation deserves medical evaluation.

Seek prompt medical attention if constipation occurs with:

• Blood in the stool or rectal bleeding
• Persistent or severe abdominal pain
• Vomiting
• Fever
• Inability to pass gas
• Unexplained weight loss
• Significant or progressive symptoms

You should also consult a healthcare professional if constipation does not improve with self-care or if you have a relevant family history of colorectal cancer.

Frequently Asked Questions

How long does it take for natural remedies to work?

It depends on the intervention and the individual. Hydration and dietary changes may help relatively quickly, while fiber supplementation and foods such as kiwifruit or prunes may require several days to weeks of consistent use. Clinical trials commonly evaluate these interventions over 3-4 weeks or longer.

Can children use these tips?

Many principles adequate fiber, fluids, physical activity and regular toilet habits can be appropriate for children, but treatment should be individualized. Supplements such as magnesium or concentrated fiber should be discussed with a pediatric healthcare professional, especially in young children.

Are prune juice and dried prunes equally effective?

Not necessarily. Dried prunes provide both fiber and sorbitol, whereas juice generally contains less fiber. Clinical evidence is particularly strong for whole dried prunes, so they should not automatically be considered interchangeable.

Is coffee helpful or harmful for constipation?

Coffee can stimulate colonic contractions in some people. Experimental studies have demonstrated increased colonic motor activity after both caffeinated and decaffeinated coffee, although responses vary considerably between individuals.

Conclusion

Managing constipation naturally does not have to mean relying on a single “miracle” remedy. The strongest practical approach is to increase fiber gradually, maintain adequate hydration, regularly eat fiber-rich foods and establish a consistent bowel routine.

When these measures aren’t enough, evidence-supported options such as psyllium or magnesium oxide may be considered. Probiotics can be useful for some people, but the benefits depend heavily on the specific strain.

References

1. NIDDK. Treatment for Constipation; Symptoms & Causes of Constipation. National Institute of Diabetes and Digestive and Kidney Diseases.
2. Chang L, et al. American Gastroenterological Association-American College of Gastroenterology Clinical Practice Guideline: Pharmacological Management of Chronic Idiopathic Constipation. American Journal of Gastroenterology. 2023;118(6):936-954.
3. Anti M, et al. Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation. Hepato-Gastroenterology.1998;45(21):727-732.
4. Attaluri A, et al. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology & Therapeutics. 2011;33(7):822-828.
5. Bayer SB, et al. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort. American Journal of Gastroenterology. 2023.
6. Hu Y, et al. Effects of flaxseed supplementation on functional constipation and quality of life: A randomized trial. 2020.
7. Physical activity and constipation: a systematic review and meta-analysis. 2024.
8. Effect of footstool use on defecatory posture and bowel evacuation in patients with constipation. 2023.
9. Mori S, et al. A Randomized Double-blind Placebo-controlled Trial on the Effect of Magnesium Oxide in Patients With Chronic Constipation. Journal of Neurogastroenterology and Motility. 2019;25(4):563-575.
10. Riezzo G, et al. Randomised double blind placebo controlled trial on Lactobacillus reuteri DSM 17938: improvement in symptoms and bowel habit in functional constipation. Beneficial Microbes. 2018;9(1):51-60.
11. Cheng J, et al. Eight-Week Supplementation With Bifidobacterium lactis HN019 and Functional Constipation: A Randomized Clinical Trial. JAMA Network Open. 2024;7(10):e2436888.

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