Drink more water throughout the day
Increase fiber intake gradually
Eat fruits like prunes, pears, apples, and kiwi
Add vegetables, beans, lentils, and whole grains
Try flaxseed or chia seeds
Exercise regularly
Establish a consistent bathroom routine
Don’t ignore the urge to have a bowel movement
Limit processed foods and low-fiber foods
Try warm liquids in the morning
Consider probiotic foods like yogurt or kefir
Use a footstool to improve toilet posture
Reduce excessive dairy if it worsens symptoms
Manage stress
Review medications that may cause constipation with a healthcare professional