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Natural, Evidence-Based Remedy for Constipation
One of the better-supported natural options is psyllium (ispaghula) husk, a soluble fiber that absorbs water and helps make stools softer and easier to
pass.
How to use it
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Start with about 1 teaspoon (3–5 g) once daily.
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Mix it thoroughly into a full glass of water and drink it promptly.
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Drink additional fluids during the day.
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If needed and tolerated, the amount can be gradually increased.
You can also try:
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Prunes or prune juice — naturally contain sorbitol, which can help bowel movements.
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More vegetables, fruits, beans, lentils, and whole grains.
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Regular walking or other physical activity.
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A consistent toilet routine, preferably responding promptly when you feel the urge.
When not to treat it yourself
Seek medical care if constipation is accompanied by severe or persistent abdominal pain, vomiting, significant abdominal swelling, blood in the stool, unexplained weight loss, or inability to pass gas. New or persistent constipation also deserves evaluation, particularly in an older adult.
And don’t take large amounts of fiber if you might have a bowel obstruction.
If you tell me how many days you’ve been constipated and your age, I can suggest a safe step-by-step approach.
