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 in the morning
Exercise regularly
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 processed foods
Limit excessive dairy if it worsens symptoms
Use natural stool-softening foods like pears, apples, and kiwi
Manage stress
Get enough sleep
Consult a healthcare professional if constipation is severe, persistent, or accompanied by pain or bleeding