To improve bowel regularity, gradually add fiber-rich foods, drink enough fluids to support that fiber, move regularly, and make time for an unhurried toilet routine. These habits may help with occasional constipation, but they do not work for everyone; medicines and health conditions can also affect bowel movements.
What counts as constipation?
Constipation can mean fewer than three bowel movements a week, hard or dry stools, straining or pain, or feeling that you have not fully emptied your bowels. Your usual pattern matters too: a change from what is normal for you can be relevant even if you still go more often than three times a week. See NIDDK’s definition and facts about constipation and its overview of symptoms and causes.
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How can I treat constipation with food?
Increase fiber gradually
Adults generally need 22–34 grams of fiber per day, with the amount varying by age and sex. If you currently eat little fiber, increase it a little at a time so your body can adjust rather than making a sudden, large change. A clinician or dietitian can help tailor a target to your needs. This range is given in NIDDK’s eating and nutrition guidance for constipation, which references the U.S. Dietary Guidelines for Americans 2015–2020.
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- Whole grains: oatmeal, bran cereal, whole-wheat bread, and whole-wheat pasta.
- Beans and other legumes: lentils, beans, soybeans, and chickpeas.
- Fruit: berries, apples with their skin, oranges, and pears.
- Vegetables: carrots, broccoli, peas, and collard greens.
- Nuts: add them to meals or snacks if they suit your diet.
Fiber from varied foods is a practical starting point; the guidance does not establish one type of fiber or a particular supplement as best.
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How much should I drink?
Drink water and other liquids so fiber can work better. This is especially important as you increase fiber. There is no single daily fluid volume that suits everyone: needs depend on factors such as body size, health, activity, and location. Follow any fluid limits or advice given by your health professional rather than trying to treat constipation by continually drinking more.
Can walking help me become more regular?
Regular physical activity may help relieve constipation symptoms. A daily walk is a manageable option; the NHS also mentions a daily walk or run as a way to help bowel regularity. Neither source sets a constipation-specific exercise dose, so choose activity that is appropriate for your health and abilities. See NHS guidance on constipation and NIDDK’s treatment guidance.
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How can I build a toilet routine?
- Choose a regular time and place. Trying 15–45 minutes after breakfast may help because eating prompts movement in the colon.
- Go when you feel the urge. If possible, avoid repeatedly putting it off.
- Allow enough time and relax. An unhurried attempt is preferable to straining or rushing.
- Raise your knees. Resting your feet on a low stool can bring your knees above your hips, as NHS guidance suggests.
These steps are routine suggestions, not a guarantee of a bowel movement at a particular time.
What if these habits are not enough?
If constipation persists or keeps returning, speak with a health professional. A professional may recommend a short-term laxative and help select a suitable type; a fiber supplement is one possible option. Ask for advice before using one, particularly if you have a health condition or take other medicines. Do not stop a prescribed medicine on your own: some medicines can contribute to constipation, and a clinician can discuss options.
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When should I seek medical advice?
Contact a GP or other health professional if constipation is not improving, recurs, or comes with blood in your stool, unexplained weight loss, tiredness, a sudden change in bowel habits, or abdominal pain. Also ask whether a medicine could be contributing.
Seek prompt medical attention for rectal bleeding or blood in the stool, constant abdominal pain, inability to pass gas, vomiting, fever, lower back pain, or unintended weight loss. These symptoms should not be managed with lifestyle changes alone. See NIDDK’s symptom and cause guidance for further information.
Quick Recap
Best Value
- INTESTINAL HEALTH*/HELPS MAINTAIN REGULARITY*: Psyllium has the ability to swell up to 50 times its initial volume when added to liquid. This bulking action can play an important role in maintaining regularity and gastrointestinal health*
- NATURAL SOLUBLE FIBER: Surveys have shown that the fiber content of the American diet is typically about half of government recommended levels. NOW Psyllium Husk capsules can be a convenient way to increase the intake of dietary fiber*
- CERTIFICATIONS/CLASSIFICATIONS: Non-GMO Project Verified, Kosher, Vegan/Vegetarian, Soy Free, Made without Gluten, Corn Free, Keto Friendly
- GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation)
- Founded in 1968 by Elwood Richard, NOW is one of the largest independent, family- and employee-owned manufacturers of natural products
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- PLANT-BASED PREBIOTIC FIBER: Made with wheat dextrin, a plant-based fiber that nourishes your gut’s good bacteria and helps them grow (1)
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
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