If it’s been a few days since your last visit to the bathroom and you’re starting to feel bloated, uncomfortable, and sometimes even in pain – you are definitely not alone. Constipation is a very common condition, affecting about 20% of adults on a regular basis. It may be caused by a low-fiber diet, insufficient fluid intake, stress, lack of movement, changes in routine, or the use of certain medications.
The good news: In many cases, constipation – even stubborn constipation – can be relieved through simple changes in diet and daily habits. Dietitians specializing in digestive health point to several particularly effective foods and beverages that can help “get things moving.”
Dried prunes (or prune juice)
The cliché is true: Prunes really do help. They contain a winning combination of dietary fiber and sorbitol — a natural sugar that draws water into the intestines and acts as a mild laxative. Four prunes provide about 3 grams of fiber. The recommendation: About 4 prunes a day. However, for people sensitive to FODMAPs (such as those with IBS), they may cause gas and bloating.
Kiwi
Studies have found that kiwi is one of the most effective foods for constipation – sometimes even more effective than fiber supplements like psyllium. Two kiwis a day provide about 6 grams of fiber and increase stool bulk and water content, making bowel movements easier. An important advantage: Kiwi is low in FODMAPs and is therefore usually better tolerated than prunes.
Ground flaxseed
Flaxseed absorbs water, creates a gel-like texture in the intestines, and increases stool volume – which encourages bowel movement. Studies have shown that daily consumption of ground flaxseed significantly increased bowel movement frequency and reduced bloating. It can be added to yogurt, smoothies, porridge, or baked goods.
Coffee
It’s not just the caffeine – other compounds in coffee also stimulate the muscles of the colon. For many people, the urge to have a bowel movement arises just minutes after drinking it. Drinking coffee in the morning, with the first meal, is especially effective.
Warm water
A glass of warm water in the morning can stimulate bowel activity and improve the chances of a bowel movement. This is a simple, inexpensive solution with no side effects — and is also recommended for those who do not drink coffee.
Kefir and fermented foods
Kefir, probiotic yogurt, sauerkraut, kimchi, and kombucha contribute to balancing gut bacteria. Kefir in particular has been shown to reduce constipation, bloating, and abdominal pain after daily consumption for several weeks.
What else can help?
Light movement: A short walk after meals or gentle stretching encourages bowel activity.
Eating slowly: Thorough chewing “kick-starts” the digestive system and makes digestion easier overall.
Adequate hydration: Fiber without enough water can worsen constipation. It’s important to drink more when increasing fiber intake.
Abdominal massage: Gentle clockwise massage can help stimulate bowel movement.
The bottom line
Constipation may be embarrassing – but it is common, reversible, and in most cases can be treated naturally. A combination of fiber-rich foods, fluids, movement, and proper eating habits can restore normal digestive activity within a few days. And if there is no improvement, or if severe pain, blood in the stool, or unexplained weight loss occurs — it’s important to consult a doctor.