✅ Drink 6–8 glasses of water daily
Prevents hard stools
✅ Move your body every day
Walking stimulates peristalsis (intestinal contractions)
✅ Respond to bathroom urges
Train your bowels to go when needed
✅ Try the “toilet posture”: lean forward, feet on a stool
Aligns rectum for easier elimination
🧘♀️ The Squatty Potty® or similar devices mimic squatting — a natural position for bowel movements.
❌ Debunking the Myths
❌ “Olive oil acts like a laxative”
No strong evidence — may lubricate slightly, but won’t fix constipation
❌ “Coffee cures constipation”
Temporary effect from caffeine stimulating colon — not reliable long-term
❌ “More fiber always equals better poops”
False — too much too fast causes gas, bloating, and even worsening constipation
❌ “Everyone should eat prunes”
Not true — some find them overly stimulating or gassy
🚨 When to See a Doctor
See a healthcare provider if you have:
Constipation lasting more than 2 weeks
Blood in stool
Severe abdominal pain or bloating
Unexplained weight loss
History of bowel obstruction or diverticulitis
🩺 Don’t self-treat serious symptoms with food alone.
Final Thoughts
You don’t need aggressive cleanses or overnight fixes to feel better.
But you can nourish your gut with foods that work gently, consistently, and deliciously.
So next time you’re feeling backed up…
breathe.
Grab a kiwi.
Soak some chia.
Take a walk.
Because real digestion isn’t loud.
It’s quiet.
And sometimes,
it starts with one small change — and one full glass of water.
And that kind of rhythm?
It flows deeper than any remedy ever could.
