1. Eat More Fiber—The Most Effective Natural Remedy
If there is one natural remedy that consistently helps, it’s fiber.
The average person eats far less fiber than recommended.
There are two main types, and each works a little differently.
Soluble Fiber
Foods like:
- Oats
- Barley
- Apples
- Citrus fruits
- Beans and lentils
- Psyllium
Soluble fiber absorbs water and forms a soft gel that helps keep stools moist and easier to pass.
It’s especially helpful when constipation involves hard, dry stools.
Insoluble Fiber
Found in:
- Wheat bran
- Fruit skins
- Leafy green vegetables
- Nuts
- Whole grains
This type adds bulk to the stool and helps stimulate normal bowel movements.
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Some of the best high-fiber foods include:
- Lentils
- Chickpeas
- Spinach
- Green beans
- Pears
- Raspberries
- Ground chia seeds
- Ground flaxseed
One Common Mistake
Many people suddenly double their fiber intake and then give up because they feel bloated and gassy.
The solution is simple:
Increase fiber gradually over two or three weeks while drinking enough fluids.
Without enough water, fiber can actually make constipation worse.
2. Prunes Still Deserve Their Reputation
Prunes have earned their place as one of the best natural remedies for constipation.
They contain both fiber and sorbitol, a naturally occurring sugar alcohol that draws water into the intestines and helps soften stools.
Other fruits that may work in a similar way include:
- Kiwi
- Pears
- Figs
Whole fruit is generally more beneficial than juice because it contains more fiber.
