Constipation relief: five simple habits to improve digestion

Health experts advise that regular constipation can be eased by adopting a few daily habits. First, start the day with a glass of water on an empty stomach to promote intestinal motility and maintain adequate hydration throughout the day.

Second, increase dietary fiber intake to 20‑35 g per day from sources such as whole grains, fruits, vegetables, nuts and legumes, which adds bulk to stool and speeds its passage.

Third, support gut microbiota by consuming probiotic‑rich foods like yogurt and avoiding factors that disrupt the microbial balance.

Additional recommendations include staying physically active and managing stress, as both influence bowel function. These lifestyle changes are presented as sustainable alternatives to quick‑fix laxatives, aiming for long‑term digestive health.