If you’re looking for the evidence behind that claim, three simple, generally safe approaches recommended by dietitians for ordinary constipation are:
- Increase fiber gradually 🥝
Fruits such as kiwi, pears, and prunes, vegetables, beans, oats, and whole grains can help. Adults generally need around 22–34 g of fiber per day, depending on age and sex. Increase it gradually to reduce bloating. - Drink enough fluid 💧
Fiber works better when you’re adequately hydrated. Water is usually sufficient; your individual needs vary with your diet, activity, weather, and medical conditions. - Move and establish a bathroom routine 🚶
Regular walking or other physical activity can stimulate bowel function. Try sitting on the toilet at a consistent time—often after breakfast or another meal—and don’t routinely ignore the urge to go. A small footstool can also put your body in a more natural squatting position.
What about prunes?
Prunes (dried plums) have particularly good evidence for constipation because they provide both fiber and sorbitol, a naturally occurring sugar alcohol that draws water into the bowel. Start with a modest amount because too many can cause gas or diarrhea.
When “natural remedies” aren’t enough
See a healthcare professional if constipation is persistent/recurrent or you have blood in the stool, unexplained weight loss, vomiting, significant abdominal pain/swelling, fever, or inability to pass gas or stool. These can indicate something more serious.
Also, if you’re taking medications such as opioids, iron supplements, or certain antacids, they may be contributing to constipation.
If you tell me how many days you’ve been constipated and what you’ve already tried, I can suggest a practical 24–48-hour plan.
