Drink more water throughout the day
Increase fiber intake with fruits, vegetables, whole grains, and legumes
Eat prunes or drink prune juice
Try warm liquids, especially in the morning
Exercise regularly, such as walking or stretching
Establish a regular bathroom routine
Do not ignore the urge to have a bowel movement
Add chia seeds or flaxseeds to meals
Include probiotic foods like yogurt, kefir, sauerkraut, or kimchi
Reduce intake of highly processed foods
Limit excessive dairy if it worsens symptoms
Try abdominal massage
Use a footstool to support a squatting position on the toilet
Manage stress with relaxation techniques
Get enough sleep
Seek medical advice if constipation is severe, persistent, or accompanied by pain, vomiting, or blood in the stool