Home Remedies

Natural Remedies for Constipation

Try gentle exercise. Take a short walk each day. Gradually increase your walking time until you are walking for at least 20 minutes.

Make sure you drink enough fluids. Most adults should try to drink between 8 and 10 glasses of water or non-caffeinated beverages each day. Avoid alcoholic beverages and caffeine, which can increase dehydration. If you have heart failure or kidney failure, talk to your doctor about what amount of fluid is right for you.

Include fruits, vegetables, and fiber in your diet each day. Have a bran muffin or bran cereal for breakfast, and try eating a piece of fruit for a mid-afternoon snack.

Schedule time each day for a bowel movement (after breakfast, for example). Establishing a daily routine may help. Take your time. Do not be in a hurry.

Support your feet with a small step stool [about 6 in. (15 cm)] when you sit on the toilet. This will help flex your hips and place your pelvis in a more normal "squatting" position for having a bowel movement.

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