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Prunes (dried plums): Rich in fiber and sorbitol, which help draw water into the intestines and soften stools. Try 4–6 prunes a day.
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Chia seeds or flaxseeds: Provide fiber that helps stools retain water and move more easily. Start with 1 teaspoon daily, increase gradually, and take with plenty of water.
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Warm water and fiber-rich foods: Drink enough water and eat foods such as oats, pears, kiwi, vegetables, and whole grains to support regular bowel movements.
Additional tips
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Walk for 10–20 minutes daily.
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Don’t ignore the urge to use the toilet.
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Increase fiber gradually to avoid bloating.
When to seek medical care: Get urgent medical attention if constipation comes with severe abdominal pain, vomiting, marked abdominal swelling, or inability to pass gas. If it persists or is accompanied by blood in the stool or unexplained weight loss, consult a healthcare professional.
These remedies can help with occasional constipation, but the best choice depends on its cause and how long it has lasted.
