Constipation is one of the most common digestive complaints — and one of the most fixable. Before reaching for harsh laxatives, there's a lot you can do naturally. Here's a practical guide that actually works, in roughly the order of impact.
1. Get the right kind of fibre (and enough of it)
Most adults fall well short of the recommended fibre intake. But quantity isn't the whole story — type matters. For constipation, a gentle bulk-forming fibre like psyllium husk is the gold standard: it softens stool and adds bulk without the harshness of bran. Whole foods help too — fruits, vegetables, legumes, and whole grains. A quality daily fibre supplement makes hitting your target far easier. Here's why psyllium is the fibre clinicians recommend most.
2. Drink more water
Fibre and water are a team. Add fibre without enough fluid and you can actually feel more backed up. Aim for steady hydration through the day, and always take a fibre supplement with a full glass of water.
3. Move your body
Physical activity stimulates the natural muscle contractions of the gut. Even a daily walk can make a meaningful difference to regularity.
4. Build a routine
Your gut loves rhythm. Try to eat, hydrate, and give yourself unhurried bathroom time at consistent points in the day. Taking your fibre at the same time each day — morning or evening — helps your body settle into a predictable pattern.
5. Try proven natural helpers
- Prunes and kiwifruit have good evidence for easing constipation.
- Warm liquids in the morning can help get things moving.
- Prebiotic fibres (like inulin and resistant starch) feed the beneficial bacteria that support a healthy, regular gut over time.
The simplest daily habit
If you want one change that does the heavy lifting, it's a consistent daily fibre routine you'll actually stick with. That's the whole idea behind Mr. Regular Original — organic psyllium and prebiotic inulin in a smooth vanilla powder, no grit. For added microbiome support, Mr. Regular +Prebiotic includes Solnul® resistant starch.
Frequently asked questions
How fast can I relieve constipation naturally?
Hydration and movement can help within a day, while a consistent fibre routine typically shows results within 3–7 days. Lasting change comes from daily habits, not one-off fixes.
What's the best drink for constipation?
Water is the foundation. Warm water, and fruit options like prune juice, can also help. Avoid relying on fizzy or caffeinated drinks alone.
When should I see a doctor?
If constipation is severe, lasts more than a couple of weeks, or comes with pain, blood, or unexplained weight loss, see your doctor.
References
- Lever E, Cole J, Scott SM, Emery PW, Whelan K. Systematic review: the effect of prunes on gastrointestinal function. Alimentary Pharmacology & Therapeutics. 2014;40(7):750–758. Read the study.
- Bayer SB, Frampton CM, Gearry RB, Barbara G. Kiwifruit and kiwifruit extracts for treatment of constipation: a systematic review and meta-analysis. 2022. Read the study.
- Health Canada. Fibre. Government of Canada. Read the guidance.
This article is for general education and isn't medical advice. Persistent or severe symptoms should be discussed with a healthcare professional.