Drink more water throughout the day
Eat more fiber-rich foods
Include fruits such as prunes, pears, apples, and berries
Eat vegetables, legumes, and whole grains
Add flaxseed or chia seeds to meals
Exercise regularly
Respond to the urge to have a bowel movement
Establish a regular bathroom routine
Limit processed foods
Reduce excessive dairy intake if it worsens symptoms
Try warm liquids in the morning
Use over-the-counter fiber supplements if needed
Use over-the-counter stool softeners or laxatives only as directed
Seek medical care if constipation is severe, persistent, or accompanied by pain, bleeding, or vomiting