Adults commonly need roughly 22–34 grams of fiber per day, depending on age and sex.

Good sources include:

• Vegetables

• Fruits

• Beans

• Lentils

• Whole grains

• Nuts

• Seeds

Increase fiber gradually and drink adequate fluids unless you've been instructed to restrict fluids for a medical reason.

Stay physically active

Walking and regular movement can support normal bowel function.

Even a daily walk may be useful for people who have become sedentary.

Maintain a regular bathroom routine

Don't repeatedly ignore the urge to have a bowel movement.

Some people find it helpful to allow enough uninterrupted time after a meal, when the body's natural gastrocolic reflex can stimulate bowel activity.

Review medications

If constipation started after a medication or supplement was introduced, ask a healthcare professional whether it could be contributing.

What About Laxatives?

Laxatives can be useful for constipation, but they aren't all the same.

Common categories include bulk-forming agents, osmotic laxatives, stool softeners, and stimulant laxatives.

For occasional constipation, some over-the-counter products can be appropriate when used according to their instructions.