If you’re looking for a natural way to relieve occasional constipation, the most evidence-supported options are simple:
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Drink enough water throughout the day.
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Increase fiber gradually—beans, lentils, vegetables, whole grains, fruits, and prunes are good choices.
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Prunes or prune juice can be particularly helpful because prunes contain both fiber and sorbitol, which can soften stools.
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Move regularly—a daily walk can stimulate bowel activity.
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Don’t ignore the urge to have a bowel movement, and give yourself enough time in the bathroom.
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Psyllium (ispaghula) husk is a fiber supplement that can help chronic constipation, but it must be taken with adequate fluid.
Avoid relying on “detox” teas or harsh herbal laxatives for regular use; some can cause dehydration or electrolyte problems.
Get medical advice promptly if
Constipation is accompanied by severe abdominal pain, vomiting, a swollen abdomen, blood in the stool, unexplained weight loss, or inability to pass gas, or if it is new and persistent.
If you tell me how many days you’ve been constipated and your age, I can suggest a suitable approach.
