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Oatmeal
Whole-grain bread
Beans and lentils
Apples and pears
Berries
Vegetables
Nuts and seeds
Flaxseed
NIDDK notes that adults generally need around 22 to 34 grams of fiber per day, depending on age and sex. However, increasing fiber too quickly can cause additional gas or bloating, so it is better to increase it gradually.
- Take a Gentle Walk
Movement can also support bowel regularity.
You do not need an intense workout. A comfortable walk after dinner may be enough to help you stay active and establish a
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healthier routine.
Regular physical activity is included among the lifestyle measures recommended for constipation.
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- Do Not Ignore the Urge
One surprisingly simple habit is to use the bathroom when your body signals that it is time.
- Do Not Ignore the Urge
Repeatedly ignoring the urge to have a bowel movement can contribute to constipation.
A regular bathroom routine can also help. NIDDK notes that trying to have a bowel movement at a consistent time, such as after breakfast, may help establish regularity.
What About a Warm Drink Before Bed?
A warm, non-alcoholic drink can be a comforting part of an evening routine, particularly if it helps you maintain adequate fluid intake.
However, it is important not to confuse comfort with a medical “detox.”
A simple option is:
Simple evening hydration drink
1 cup of warm water
Optional: a small amount of lemon for flavor
Drink slowly rather than consuming a large amount at once
This
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drink should be viewed as a hydration habit, not a treatment that physically washes kilograms of waste out of the colon.
If you have a medical condition that requires you to restrict fluids, follow your healthcare professional’s advice instead.
Foods That Can Support Regularity
If constipation is a recurring problem, your overall diet is usually more important than one special drink.
Try incorporating more naturally fiber-rich foods into your meals.
Fruits
Apples, pears, berries, oranges, and other fruits can contribute fiber to the diet. Some fruits also contain naturally occurring compounds such as sorbitol that may help make stools easier to pass.
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Vegetables
Vegetables such as broccoli, carrots, peas, and leafy greens can increase your daily fiber intake.
Whole Grains
Oats, whole-wheat bread, brown rice, and other whole grains can be useful alternatives to highly refined grains.
Beans and Lentils
Beans, chickpeas, lentils, and other legumes are naturally rich in
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