Constipation Relief: Natural Remedies, Fiber Foods & Digestive Health Guide

Constipation is one of the most common gastrointestinal complaints in the United States, affecting an estimated 10–15% of adults — a figure that rises to 20–40% among adults over age 65 (Gallegos-Orozco JF et al., Am J Gastroenterol, 2012, doi:10.1038/ajg.2011.349). Despite being so prevalent, it is widely undertreated and frequently misunderstood.

This comprehensive guide explains exactly what constipation is, what causes it, which foods and natural remedies have real clinical support, and how to choose the right supplement when diet alone is not enough. All major claims are linked to peer-reviewed sources.

What Is Constipation? (Rome IV Definition)
7 Common Causes of Constipation
Symptoms of Constipation
Complications of Untreated Constipation
Best High-Fiber Foods for Constipation Relief
Evidence-Based Natural Remedies
Supplements With Clinical Evidence
When to See a Doctor
Frequently Asked Questions

What Is Constipation? (Rome IV Definition)

Constipation occurs when stool moves too slowly through the colon. The large intestine continuously absorbs water from stool as it passes through. When transit is slow, the colon absorbs excess water, producing stool that is dry, hard, and difficult to pass.

The current clinical standard — the Rome IV criteria — defines functional constipation as having two or more of the following symptoms over at least 12 weeks in the past 6 months (Lacy BE et al., Gastroenterology, 2016, doi:10.1053/j.gastro.2016.02.031):

Straining during more than 25% of bowel movements
Hard or lumpy stools (Bristol Stool Scale types 1–2) in more than 25% of bowel movements
Sensation of incomplete evacuation in more than 25% of bowel movements
Sensation of anorectal obstruction or blockage in more than 25% of bowel movements
Need for manual maneuvers (e.g., finger evacuation) in more than 25% of bowel movements
Fewer than three spontaneous complete bowel movements per week

Loose stools are rarely present without the use of laxatives, which distinguishes constipation from IBS-D. Occasional constipation — for example, during travel or dietary changes — is common and usually self-resolving. Chronic constipation is defined as symptoms meeting the Rome IV criteria that have persisted for at least 3 months.

Note on “normal” frequency: Bowel habits vary widely. Some healthy adults move their bowels twice daily; others go three times per week. The Rome IV symptom checklist matters more than frequency alone.

7 Common Causes of Constipation

Most constipation involves multiple overlapping causes rather than a single trigger.

1. Low Dietary Fiber Intake

Dietary fiber is the cornerstone of gut transit. Insoluble fiber (wheat bran, vegetable skins) adds mechanical bulk to stool; soluble fiber (psyllium, oats, legumes) absorbs water to form a soft gel. Both types increase stool weight, improve consistency, and reduce transit time.

The average American consumes only 10–15 grams of fiber per day — far below the recommended 25 g (women) and 38 g (men) set by the Dietary Guidelines for Americans (Dahl WJ & Stewart ML, J Acad Nutr Diet, 2015, doi:10.1016/j.jand.2015.09.003). This chronic fiber gap is the single most correctable dietary driver of constipation in the American population.

For a detailed breakdown, see our guide on the best fiber foods and fiber therapy for gut health. If you are eating plenty of fiber but still struggling, read our article on why fiber isn’t working for your constipation — MCT oil and probiotics may fill the gap.

2. Inadequate Hydration

Fiber requires adequate water to exert its bulk-forming effect. Without sufficient fluids, soluble fiber can actually worsen constipation by creating a thick, immovable mass in the gut. The colon also absorbs more water from stool when overall fluid intake is low, hardening the stool further.

Important nuance: A 2013 NHANES study found that low liquid intake was a stronger independent predictor of constipation than low fiber intake in adjusted analyses, particularly in men (Markland AD et al., Am J Gastroenterol, 2013, doi:10.1038/ajg.2013.73). Hydration and fiber must work together.

3. Physical Inactivity

Exercise stimulates colonic motility — the peristaltic muscle contractions that propel stool through the large intestine. A 2019 systematic review and meta-analysis of randomized controlled trials published in the Scandinavian Journal of Gastroenterology concluded that exercise therapy significantly improved constipation symptoms, particularly stool frequency (Gao R et al., 2019, doi:10.1080/00365521.2019.1568544).

Even walking 30 minutes daily has measurable effects on colonic transit time. Sedentary older adults are at especially high risk — see our guide on immediate constipation relief for elderly at home.

4. Medications That Slow Gut Motility

Many commonly prescribed medications directly reduce intestinal muscle activity or dry the gut. The most significant include:

Opioid analgesics — opioid-induced constipation (OIC) affects up to 80% of patients on chronic opioid therapy; this is caused by mu-opioid receptor binding in the gut wall, which directly inhibits peristalsis
Iron supplements — elemental iron irritates the GI mucosa and hardens stool; see our guide to the best laxative for constipation from iron pills
Calcium channel blockers (amlodipine, nifedipine) — relax smooth muscle including intestinal wall muscle
Antacids containing aluminum or calcium carbonate — not magnesium-based antacids, which have the opposite effect
Tricyclic antidepressants (amitriptyline, nortriptyline) — strong anticholinergic activity slows gut motility
Anticholinergic medications (bladder medications, antihistamines, antipsychotics)
Certain anticonvulsants (gabapentin, pregabalin)

Never discontinue prescription medications without consulting your physician. If you suspect a medication is causing constipation, ask your doctor about alternatives or dose adjustments.

5. Ignoring or Suppressing the Urge to Defecate

Repeatedly delaying a trip to the bathroom in response to the defecation urge can, over time, reduce rectal sensitivity. The rectum adapts to holding larger volumes without signaling urgency, blunting the normal defecatory reflex. This is particularly common in people with demanding work schedules, public bathroom anxiety, or those who have experienced pain with defecation (such as from anal fissures).

6. Underlying Medical Conditions

Constipation is a recognized symptom of multiple systemic diseases:

Hypothyroidism — reduced thyroid hormone directly slows colonic transit; constipation often resolves when thyroid levels normalize with treatment
Diabetes mellitus — autonomic neuropathy affects enteric nerve signaling, slowing gut motility
Parkinson’s disease — constipation frequently precedes motor symptoms by years, reflecting early involvement of the enteric nervous system
Multiple sclerosis — spinal cord lesions disrupt signals to the colon and pelvic floor muscles
IBS-C (Constipation-predominant Irritable Bowel Syndrome) — heightened visceral sensitivity with slow transit; requires a specific management approach distinct from functional constipation
Pelvic floor dyssynergia (dyssynergic defecation) — a functional disorder in which the pelvic floor muscles paradoxically contract rather than relax during attempted defecation; it responds poorly to laxatives but well to biofeedback therapy
Colorectal structural issues — strictures, tumors, or rectocele can mechanically impede stool passage

7. Pregnancy and Postpartum Period

Constipation affects up to 40% of women during pregnancy, driven by elevated progesterone (which relaxes smooth muscle including the intestinal wall), mechanical pressure from the growing uterus on the colon, iron supplementation, and reduced physical activity. Postpartum constipation is compounded by pelvic floor trauma, pain-related avoidance of straining, and dehydration. Our guide on 7 safe and natural remedies for new mothers’ digestive health covers breastfeeding-safe options.

Symptoms of Constipation

Constipation produces a cluster of symptoms that vary in severity:

Fewer than three bowel movements per week
Stools that are hard, dry, or lumpy (Bristol Stool Scale types 1–2)
Significant straining or pain during defecation
A persistent sensation of incomplete evacuation after a bowel movement
Abdominal bloating, pressure, or cramping
Reduced appetite or early satiety
Nausea in severe cases

If you feel like stool is stuck and simply will not move despite straining, see our clinically referenced guide on what to do when stool is stuck and won’t come out.

Complications of Untreated Constipation

Chronic or severe constipation that goes unmanaged can lead to the following complications:

Hemorrhoids

Repeated straining dramatically increases intrarectal and intra-abdominal pressure, engorging the venous plexuses around the rectum and anus. Both internal hemorrhoids (above the dentate line, often painless but may bleed) and external hemorrhoids (below the dentate line, often painful) are strongly associated with chronic constipation and straining.

Anal Fissures

Hard, large stools physically tear the anoderm — the thin, sensitive tissue lining the anal canal — producing painful linear ulcers called anal fissures. These cause sharp pain during and after defecation and may bleed. Acute fissures often heal with stool softening; chronic fissures (persisting more than 8–12 weeks) may require topical nitroglycerin, calcium channel blockers, or botulinum toxin injections.

Fecal Impaction

Fecal impaction occurs when a hardened mass of stool becomes lodged in the rectum or sigmoid colon and cannot be passed voluntarily. It is most common in elderly, bedridden, or neurologically impaired individuals. Paradoxical diarrhea — liquid stool leaking around the impacted mass — is a well-documented but frequently misrecognized sign of fecal impaction. This is a medical emergency; management requires osmotic laxative doses, enemas, or manual disimpaction by a healthcare provider.

Rectal Prolapse

In rare and severe cases — particularly in elderly women with weakened pelvic floor musculature — chronic straining can cause the rectum to telescope through the anus. Rectal prolapse requires surgical repair and is far more common when underlying constipation is unmanaged.

Psychological Impact and Quality of Life

Chronic constipation is consistently associated with significant impairment of health-related quality of life, including increased rates of anxiety, depression, and social avoidance. These psychological effects are often underappreciated and undertreated in clinical settings. The gut-brain axis plays a bidirectional role: psychological stress can worsen constipation, and constipation can worsen psychological symptoms.

Best High-Fiber Foods for Constipation Relief

Diet is the most sustainable foundation of constipation management. The following foods have the strongest evidence base for improving bowel regularity.

Prunes (Dried Plums) — The Gold Standard

Prunes are the most extensively studied food for constipation and deserve their reputation. They contain:

Sorbitol — a poorly absorbed sugar alcohol that draws water osmotically into the colon
Chlorogenic acids and neochlorogenic acids — phenolic compounds that stimulate the secretion of cholecystokinin and may accelerate colonic transit independently of fiber
Dietary fiber — approximately 6.1 g per 100 g (about 7–8 prunes)

A landmark randomized controlled trial in Alimentary Pharmacology & Therapeutics (Attaluri A et al., 2011, doi:10.1111/j.1365-2036.2011.04594.x) found that prunes were superior to psyllium supplementation for improving stool frequency and consistency in adults with mild-to-moderate chronic constipation. Evidence-based dose: 50 g (about 7–8 prunes) twice daily.

Kiwifruit

Kiwifruit contains actinidin, a cysteine protease enzyme that accelerates gastric protein digestion and may enhance small intestinal transit. Two kiwifruits per day significantly increased the number of complete spontaneous bowel movements in adults with functional constipation in a well-designed trial published in The American Journal of Gastroenterology (Chey SW et al., 2021, doi:10.14309/ajg.0000000000001158). The effect was comparable to psyllium and superior for reducing bloating.

Chia Seeds

Chia seeds are approximately 34% fiber by weight, predominantly soluble. They absorb up to 12 times their weight in water, forming a viscous gel that lubricates the intestinal wall and maintains stool moisture. Dose: 1–2 tablespoons mixed into at least 8 oz of water or food. Eating chia seeds dry without adequate liquid can worsen constipation.

Ground Flaxseeds

Flaxseeds contain both soluble fiber (mucilage) and insoluble fiber, plus omega-3 fatty acids that may have anti-inflammatory effects in the gut. Ground flaxseed is required — whole seeds pass largely undigested. A clinical trial in Nutrition Research found that 10 g of flaxseed per day improved stool frequency and consistency in adults with constipation. Dose: 1–2 tablespoons of ground flaxseed daily.

Oats

Oats contain beta-glucan, a highly viscous soluble fiber that slows small intestinal transit, feeds beneficial gut bacteria, and reduces postprandial blood glucose. One cup of cooked oatmeal provides approximately 4 grams of fiber. Oats are particularly valuable for constipated individuals who also have elevated cholesterol, as beta-glucan carries an FDA-approved heart health claim.

Legumes (Lentils, Chickpeas, Black Beans, Kidney Beans)

Legumes are among the highest-fiber foods per serving available in any grocery store. One cup of cooked lentils delivers approximately 15.6 grams of fiber — more than half the daily target for women. Legumes also contain resistant starch, which acts as a prebiotic, feeding Bifidobacterium and other beneficial bacterial species that support gut motility.

Apples and Pears (with skin)

Both fruits are rich in pectin — a soluble fiber that feeds gut microbiota and increases stool bulk. Pears contain higher sorbitol levels than most fruits (approximately 1.4 g per medium pear), providing an additional osmotic laxative effect. Always eat the skin, which contains the bulk of the insoluble fiber.

Leafy Greens and Cruciferous Vegetables

Broccoli, Brussels sprouts, spinach, and kale provide insoluble fiber for mechanical bulk plus magnesium — a mineral that independently supports colonic smooth muscle function. Cruciferous vegetables also contain glucosinolates that may support the gut microbiome diversity.

Dried Figs

Dried figs are particularly high in fiber (approximately 9.8 g per 100 g) and contain ficin, a digestive enzyme that may facilitate gut motility. Community members in our Facebook constipation support group have reported consistent relief with 3–5 dried figs soaked overnight, and the clinical case for their fiber content is well supported.

Evidence-Based Natural Remedies for Constipation

1. Increase Dietary Fiber Gradually

Dramatically increasing fiber intake overnight is a common mistake. Too-rapid increases cause bloating, gas, and cramping as gut bacteria ferment the sudden influx of prebiotic substrates. Increase fiber by no more than 3–5 grams per week until you reach your daily target, and simultaneously increase fluid intake to support the additional fiber load.

2. Optimize Fluid Intake

A practical target for most adults is 6–8 cups (48–64 oz) of water daily, though individual needs vary based on body size, climate, and activity level. A glass of warm water first thing in the morning may trigger the gastrocolic reflex — a coordinated colonic motor response to gastric distension that promotes defecation. This reflex is strongest in the morning and for approximately 30 minutes after each meal.

3. Exercise Regularly

As noted in the Gao et al. (2019) meta-analysis of RCTs, exercise therapy significantly improves constipation symptoms. Recommended activities include:

Brisk walking — 30 minutes daily; the most accessible and well-studied option
Yoga — specific postures (seated twists, forward folds, wind-relieving pose) directly compress abdominal organs and may stimulate colonic motility
Swimming and cycling — also associated with improved gut transit in observational data

4. Establish a Consistent Toilet Routine

The gastrocolic reflex peaks 20–30 minutes after the first meal of the day. Sitting on the toilet at this time daily — even without urgency — conditions the bowel over time. Use a squatty potty or footstool to raise your knees above hip level, which straightens the anorectal angle and facilitates more complete, strain-free defecation. This simple positioning change is supported by multiple studies showing reduced straining and more complete evacuation.

5. Never Ignore the Urge

When the natural defecation urge arises, respond within a few minutes. Chronic postponement progressively dulls rectal sensation and weakens the defecation reflex — a physiological change that can take weeks or months of consistent, prompt responses to reverse.

6. Manage Stress

The gut-brain axis is bidirectional: psychological stress activates the sympathetic nervous system, diverting blood and neural resources away from the digestive tract and slowing motility. Chronic stress is an underappreciated driver of constipation, particularly in IBS-C. Mindfulness-based stress reduction, cognitive behavioral therapy, and gut-directed hypnotherapy have evidence for improving constipation in this context.

For a full comparison of natural approaches including gut microbiome strategies, see our in-depth article: Natural Constipation Relief: Why Gut Systems Beat Laxatives. For faster relief options, see our guide on fast constipation relief at home.

Supplements With Clinical Evidence for Constipation

When dietary and lifestyle changes alone are insufficient, the following supplements have demonstrated effectiveness in well-designed clinical trials. They are listed in order of evidence strength.

1. Psyllium Husk (e.g., Metamucil)

Psyllium is derived from the seed husks of Plantago ovata. It is a highly viscous soluble fiber that absorbs water in the gut lumen, forming a gel that increases stool bulk, softens consistency, and eases passage. Unlike insoluble fiber, psyllium’s gel also slows intestinal transit in those with diarrhea — making it useful across a wide range of stool consistency problems.

A comprehensive systematic review confirmed psyllium’s effectiveness for increasing stool frequency and improving stool consistency in chronic constipation (van der Schoot A et al., Am J Clin Nutr, 2022, doi:10.1093/ajcn/nqac184). Psyllium is also the only fiber supplement with an FDA-approved claim for reducing cardiovascular disease risk.

Dose: 5–10 g per day, taken with at least 240 mL (8 oz) of water. Insufficient water intake with psyllium can cause esophageal or intestinal blockage.

2. Polyethylene Glycol (PEG / MiraLAX)

PEG is an osmotic laxative — it is not absorbed and not fermented by gut bacteria, which makes it very well tolerated with minimal gas or cramping. It works purely by retaining water in the colon, softening stool. The American Gastroenterological Association identifies PEG as the preferred first-line pharmacological agent for chronic constipation in adults based on consistent evidence of superiority over lactulose and docusate sodium (Bharucha AE et al., Gastroenterology, 2013, doi:10.1053/j.gastro.2012.10.028).

PEG is also FDA-approved for short-term use in children over age 6. Our guide to the best OTC laxatives for constipation covers PEG alongside other options.

3. Magnesium Citrate and Magnesium Oxide

Magnesium salts function as osmotic laxatives: poorly absorbed magnesium ions draw water into the colonic lumen, increasing stool volume, softening consistency, and stimulating peristaltic contractions.

Comparing the two forms:

Magnesium citrate: Higher bioavailability (~25–30% absorbed) means less magnesium reaches the colon to exert an osmotic effect — making it a gentler laxative with faster onset, useful when milder action is preferred
Magnesium oxide: Lower bioavailability (~4% absorbed) means more magnesium reaches the colon, producing a stronger osmotic laxative effect — making it the stronger choice for established constipation

Safety warning: People with chronic kidney disease (CKD stage 3 or higher) cannot adequately excrete excess magnesium and face risk of hypermagnesemia — a potentially life-threatening complication. Always consult a physician before using magnesium supplements if you have kidney disease.

Compare top options in our detailed guide: 5 Best Magnesium Supplements for Constipation (2026 Review).

4. Probiotics

The gut microbiome influences colonic motility through several mechanisms: production of short-chain fatty acids (SCFAs) that stimulate colonic motor reflexes, regulation of serotonin (5-HT) signaling in the gut wall, and modulation of enteric nervous system activity.

Among probiotic strains, Bifidobacterium lactis (particularly strain DN-173 010 and BB-12) has the most consistent evidence for improving stool frequency in chronic constipation. Lactobacillus reuteri DSM 17938 has strong evidence specifically for infant and childhood constipation. Lactobacillus rhamnosus GG has evidence for diarrhea-related conditions but more mixed results for constipation specifically.

Probiotics require 4–8 weeks of consistent use to show meaningful effects and are more effective as part of a combined approach including dietary fiber. See our reviews: 9 Best Probiotic Supplements 2026 and gut microbiome rebalancing for chronic constipation.

5. Senna (Sennosides)

Senna is derived from the leaves of Senna alexandrina. Its active compounds — sennosides A and B — are converted by colonic bacteria into rheinanthrone, which stimulates mucosal secretion and directly activates the myenteric nerve plexus to trigger peristaltic contractions. Onset of action is typically 6–12 hours, making evening dosing ideal for morning bowel movements.

Critical caution: Chronic, uninterrupted use of stimulant laxatives (including senna) for more than 2 weeks without medical supervision is not recommended. Long-term daily use has been associated with melanosis coli (a harmless but visible brown pigmentation of the colon lining) and, in some individuals, reduced colonic responsiveness (the “cathartic colon” phenomenon, though its clinical significance remains debated). Senna is appropriate for short-term relief or intermittent use.

6. Docusate Sodium (Colace)

Docusate is classified as a stool softener (surfactant). It works by reducing the surface tension of stool, allowing water and intestinal lipids to penetrate the fecal mass and soften it. It is widely recommended after surgery, childbirth, or anorectal procedures where straining must be avoided.

Honest assessment: Multiple systematic reviews have found that docusate is significantly less effective than PEG or psyllium at producing bowel movements. A head-to-head RCT found docusate inferior to psyllium for stool frequency and consistency in chronic constipation. Docusate’s primary role is prevention of hard stools in high-risk situations, not treatment of established constipation.

Note on Vitamin C

High-dose supplemental Vitamin C (typically above 1,000–2,000 mg/day) has a known osmotic laxative effect: unabsorbed ascorbate reaches the colon and draws water into the lumen. This effect is dose-dependent and occurs specifically when the intestinal absorption capacity for ascorbate is exceeded. At standard dietary doses (75–90 mg/day), no laxative effect occurs. Vitamin C is not recommended as a primary treatment for constipation due to the high doses required and the risk of GI irritation, kidney stones, and other adverse effects at those dose levels.

When to See a Doctor

The vast majority of constipation cases resolve with dietary and lifestyle changes within 1–2 weeks. However, seek prompt medical evaluation if you notice any of the following red flag symptoms:

Blood in or on the stool — bright red (likely lower GI origin) or dark/tarry black (possible upper GI bleeding; seek urgent care)
Severe, worsening, or new abdominal pain
Unintentional weight loss without dietary change
New onset of constipation in adults over age 50 without an obvious explanation
Pencil-thin or ribbon-like stools persisting over several weeks (may suggest partial obstruction)
Constipation alternating with unexplained diarrhea
Symptoms persisting beyond 3 weeks despite dietary and lifestyle changes
Personal or family history of colorectal cancer or inflammatory bowel disease with any new bowel changes

These features can indicate colorectal malignancy, hypothyroidism, inflammatory bowel disease, or other conditions requiring professional evaluation — not just lifestyle modification.

Frequently Asked Questions

How many bowel movements per week is considered constipation?

The clinical threshold is fewer than three spontaneous complete bowel movements per week, as defined by the Rome IV criteria. However, the Rome IV definition also weighs symptoms like straining, stool hardness, and incomplete evacuation heavily — so it is entirely possible to have four bowel movements per week and still meet criteria for constipation if other symptoms are prominent.

What is the fastest natural remedy for constipation?

For food-based remedies, prunes have the strongest clinical evidence and typically show effects within 1–3 days of daily consumption at the studied dose of 50 g twice daily. Warm water immediately upon waking can stimulate the gastrocolic reflex within 30 minutes. For same-day relief, magnesium citrate solution typically works within 1–4 hours; PEG (MiraLAX) within 1–3 days of daily use.

How much fiber do adults need per day?

The Dietary Guidelines for Americans recommend 25 g/day for women and 38 g/day for men under age 50 (or approximately 14 g per 1,000 calories consumed). These recommendations drop slightly for adults over 50. Most Americans consume 10–15 g daily. Increase intake gradually — no more than 3–5 g per week — to minimize gas and bloating, and ensure you drink adequate water alongside every increase.

When should you see a doctor for constipation?

See a physician if you have blood in the stool, severe abdominal pain, unexplained weight loss, pencil-thin stools, or constipation that persists beyond three weeks despite consistent dietary changes. New-onset constipation in adults over 50 who are up to date on colorectal cancer screening should still be discussed with a doctor.

Can magnesium supplements relieve constipation?

Yes — magnesium citrate and magnesium oxide both relieve constipation through osmotic action, drawing water into the colon. Magnesium oxide has the stronger laxative effect because less of it is absorbed, leaving more to act in the colon. Magnesium citrate acts faster and more gently. Avoid in chronic kidney disease without physician approval.

Is it safe to use senna long-term for constipation?

No — senna is safe and effective for short-term use (up to 1–2 weeks) but should not be used daily for months without medical supervision. For chronic constipation, osmotic laxatives (PEG, magnesium) and fiber supplements are preferred long-term options because they do not stimulate the gut in ways that may diminish colonic nerve responsiveness over time.

Conclusion

Constipation is common, manageable, and — for most people — resolvable without prescription medications or harsh laxatives. The evidence consistently supports a stepwise approach:

Increase dietary fiber gradually to 25–38 g/day through whole foods
Drink at least 6–8 cups of fluid daily, especially water
Exercise for at least 30 minutes most days
Establish a consistent morning toilet routine and respond promptly to urges
Add evidence-based supplements (psyllium, PEG, or magnesium) when diet alone is insufficient
Seek medical evaluation for red flag symptoms or constipation lasting more than three weeks

Explore more evidence-based resources from our team:

Clinical References

Gallegos-Orozco JF, Foxx-Orenstein AE, Sterler SM, Stoa JM. Chronic constipation in the elderly. Am J Gastroenterol. 2012;107(1):18–25. doi:10.1038/ajg.2011.349
Lacy BE, Mearin F, Chang L, et al. Bowel Disorders. Gastroenterology. 2016;150(6):1393–1407. doi:10.1053/j.gastro.2016.02.031 [Rome IV criteria]
Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015;115(11):1861–1870. doi:10.1016/j.jand.2015.09.003
Markland AD, Palsson O, Goode PS, et al. Association of low dietary intake of fiber and liquids with constipation. Am J Gastroenterol. 2013;108(5):796–803. doi:10.1038/ajg.2013.73
Gao R, Tao Y, Zhou C, et al. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scand J Gastroenterol. 2019;54(2):169–177. doi:10.1080/00365521.2019.1568544
Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011;33(7):822–828. doi:10.1111/j.1365-2036.2011.04594.x
Chey SW, Chey WD, Jackson K, Eswaran S. Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients with Chronic Constipation. Am J Gastroenterol. 2021;116(6):1294–1303. doi:10.14309/ajg.0000000000001158
van der Schoot A, Drysdale C, Whelan K, Dimidi E. The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of RCTs. Am J Clin Nutr. 2022;116(4):953–969. doi:10.1093/ajcn/nqac184
Bharucha AE, Dorn SD, Lembo A, Pressman A. American Gastroenterological Association Medical Position Statement on Constipation. Gastroenterology. 2013;144(1):211–217. doi:10.1053/j.gastro.2012.10.029