Drink more water throughout the day
Eat more fiber-rich foods
Include fruits like prunes, pears, apples, and berries
Add vegetables, beans, lentils, and whole grains to meals
Try psyllium or other fiber supplements
Move your body regularly with walking or light exercise
Go to the bathroom when you feel the urge
Use a footstool to raise your knees while sitting on the toilet
Limit foods that can worsen constipation, such as processed foods and excessive dairy
Try warm beverages in the morning
Consider an over-the-counter stool softener or laxative if needed
Avoid using laxatives too often without medical advice
See a doctor if constipation is severe, persistent, or comes with pain, vomiting, blood, or weight loss