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What counts as constipation?
Constipation is not defined by how often you go alone. Symptoms can include fewer than three bowel movements a week, hard or lumpy stools, painful or difficult passage, or a feeling that you have not fully emptied your bowels. A bowel movement every day is not necessary; a change from your usual pattern can matter too. NIDDK explains the symptoms and causes of constipation, and MedlinePlus notes that daily bowel movements are not required.
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How to add fiber through food
NIDDK gives a general adult range of 22–34 grams of fiber per day, depending on age and sex. This range is cited from the U.S. Dietary Guidelines for Americans, 2015–2020, 9th edition, published in December 2020; it is not an individualized prescription. Ask a health professional or dietitian what amount is appropriate for you, particularly if you have a health condition or are unsure how to change your diet.
Increase fiber a little at a time so your body can adjust, rather than making a sudden large change. Flexible options include:
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- Whole grains: oatmeal, whole-wheat bread or pasta, and bran cereal.
- Beans and other legumes: lentils, black or kidney beans, soybeans, and chickpeas.
- Fruit: berries, apples with the skin, oranges, and pears.
- Vegetables: carrots, broccoli, peas, and collard greens.
- Nuts: almonds, peanuts, and pecans.
Foods such as chips, fast food, meat, some prepared meals, and processed foods contain little or no fiber, according to NIDDK. That is not a blanket list of foods everyone must avoid; the practical aim is to make room for more fiber-rich choices.
What and how much to drink
Water and other suitable liquids help fiber work better and can soften stool. NIDDK also lists naturally sweetened fruit or vegetable juice and clear soups as options. There is no single daily fluid amount that fits everyone: needs depend on factors including body size, health, activity, and where you live. Ask a health professional for advice if a condition or treatment affects how much you should drink. Extra fluid by itself is not a guaranteed solution.
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Can movement help?
Regular physical activity may help relieve constipation symptoms, but NIDDK does not specify a constipation-specific exercise type or amount. Choose movement that suits your ability and follow any medical advice about activity. Do not treat a particular workout or step count as a proven constipation prescription.
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Make time for a comfortable bathroom routine
A regular opportunity to use the bathroom may help. NIDDK gives 15–45 minutes after breakfast as an example of when to try, not a rule that works for everyone.
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- Allow enough time rather than rushing.
- Respond when you feel the urge to go.
- Try to relax; a footstool is an optional comfort aid, not a required treatment.
When to ask about medicines or supplements
If food, fluids, movement, and routine are not enough, a health professional can advise whether a short-term laxative or another approach is suitable. NIDDK lists fiber supplements, osmotic agents, stool softeners, lubricants, and stimulants among possible options; it says a professional should help choose the type. Stimulants should be used only if constipation is severe or other treatments have not worked. Do not start, stop, or change medicines on your own.
Medicines and supplements can sometimes contribute to constipation. If you suspect one is involved, discuss it with a health professional rather than changing your treatment yourself. NIDDK’s constipation treatment guidance covers self-care and treatment options.
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When to seek medical care
Seek medical attention right away if constipation occurs with any of these symptoms:
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- Constant abdominal pain
- Inability to pass gas
- Vomiting or fever
- Lower back pain
- Unexplained weight loss
Contact a doctor if symptoms do not go away with self-care, or if you have a family history of colon or rectal cancer. These measures are general adult guidance; children, pregnancy, chronic symptoms, and health conditions affecting fluid intake need individualized advice. See NIDDK’s symptom guidance for the warning signs.
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- 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
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.
