Hydration
Fiber absorbs water. Without enough fluid, it can actually worsen constipation. Aim for 8-10 cups of water daily.
Movement
Gentle exercise—especially walking—stimulates intestinal contractions. A 20-minute walk after meals can make a significant difference.
Stress Management
The gut-brain connection is real. Stress slows digestion. Deep breathing, meditation, or simply taking time to eat without rushing all help.
Consistency
Eat these foods regularly, not just when you’re already uncomfortable. Prevention is always easier than treatment.
