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If you've quietly decided that constipation is just "your normal," please don't. Before any remedy, it's worth understanding why it's happening — because the right fix depends on the cause, and often you can sort it out at the root.
First, rule out the things that need a doctor
If you've had constipation for a long time — perhaps since childhood — and nothing you try seems to work, don't normalise it: see a doctor. A gastroenterologist can run the tests you need and, if there's an underlying problem, treat it properly. Any diet and supplement support then works alongside that care, not instead of it. Please also see a GP promptly for new, persistent changes in your bowel habits.
Is it situational?
Sometimes it flares only around travel, stress, or before an exam or big meeting. Look there first. Travelling and holding on because you'd rather not use unfamiliar toilets — and drinking less as a result? Reaching for more bread and less veg when you're anxious? Those are easy to adjust. If the basics are fine, short courses of a probiotic and magnesium around those stressful stretches can help both your stress levels and your digestion.
The foundations most people already know
Before the extras, the basics really do matter: enough fluid through the day; a source of fibre at every meal; unhurried, screen-free time on the toilet (a small footstool to raise your knees can help); cutting back on white-flour baked goods; and gentle daily movement — even a 20–30 minute walk. Fermented foods like kefir and yoghurt belong here too. If you've genuinely done all this and still struggle, that's when the following can make the difference — used alongside these basics, not instead of them.
The extras that tend to work
- Two kiwifruit a day. One of the best-evidenced foods for constipation. Try one on an empty stomach in the morning with a large glass of water.
- Ground flaxseed or chia. A dessertspoon of ground flaxseed, or a chia "fresca" (chia soaked in water), adds gentle, water-holding fibre. Always take these with plenty of fluid.
- Psyllium husk. A well-studied soluble fibre — stir a spoonful into water or yoghurt, again with plenty of fluid.
- Prunes. A simple, effective swap if kiwi stops doing the trick.
- A high-fibre breakfast bowl. Combine oats, oat bran, chia, a little wheatgerm, a date, a dried apricot, pumpkin seeds, a walnut and a spoon of psyllium; top with probiotic yoghurt or kefir (or a plant-based milk) and a little tahini.
- Probiotics. Different strains do different jobs, so if you're choosing one for constipation, look for strains studied specifically for it — and give it time.
I've offered several options on purpose, because I can't see how stubborn your constipation is. You might need only one, or a couple used consistently over a few weeks. Try them, notice what helps — and if the problem is long-standing or comes with any worrying symptoms, let a doctor lead the way.
This article is for general information and isn't a substitute for individualised advice from your own doctor or dietitian.
Merve Tığlı, Dietitian
Sources: British Dietetic Association — Guidelines for the Dietary Management of Chronic Constipation in Adults (2025); NHS — Constipation; kiwifruit and psyllium constipation research (Proceedings of the Nutrition Society review).