Constipation: 3 Natural Remedies That May Help You Go More Easily
Constipation is often related to inadequate fiber, insufficient fluid intake, inactivity, or changes in routine. Rather than “cleansing” the intestines, the goal is to soften stool and support normal bowel movement.
1. Prunes or prune juice
Prunes contain fiber and sorbitol, a naturally occurring sugar alcohol that can help draw water into the bowel.
-
Try 4–6 prunes daily.
-
Alternatively, have a small serving of prune juice.
-
Increase gradually if you experience bloating or gas.
2. Kiwi
Kiwi provides fiber and has been studied for its ability to improve stool frequency and consistency in people with constipation.
-
Try 1–2 kiwis per day as part of your normal diet.
3. Psyllium (ispaghula) fiber
Psyllium absorbs water and increases stool bulk, making bowel movements easier for many people.
-
Start gradually according to the product directions.
-
Drink plenty of fluid when taking it.
-
Separate it from certain medications if your pharmacist or doctor recommends doing so.
Helpful habits
Regular walking, drinking enough fluids, eating vegetables, whole grains and legumes, and going to the toilet when you feel the urge can all support regularity.
Avoid aggressive “colon cleanses” and detox teas. They can cause diarrhea, dehydration, and electrolyte disturbances.
When constipation needs medical attention
Seek medical care for constipation accompanied by blood in the stool, vomiting, severe or persistent abdominal pain, marked abdominal swelling, unexplained weight loss, or inability to pass gas. Persistent or newly worsening constipation should also be evaluated, particularly in older adults.
Bottom line: Prunes, kiwi, and psyllium are reasonable evidence-based options for occasional constipation, but persistent constipation deserves attention to its underlying cause.
