Bowel & Gut
Constipation
Restore regular elimination with fiber, osmotic minerals, and gentle motility support.
Prevention
Key nutrients: Soluble + insoluble fiber, magnesium, water, prebiotics.
Eat regularly: Prunes, kiwi, pears, apples, chia and flax seeds, oats, beans, leafy greens, kefir.
Move daily and respond to the urge — habit matters more than any supplement.
01
Psyllium husk
FoodStrong evidence1–2 tbsp in plenty of water adds bulk and softens stool.
02
Magnesium citrate
MineralStrong evidence300–600 mg at night draws water into the bowel.
03
Prunes
FoodStrong evidence5–6 prunes daily; sorbitol + fiber match psyllium in trials.
04
Ground flaxseed
FoodModerate evidence1–2 tbsp daily with water adds fiber and lubrication.
05
Triphala
HerbTraditional use1–3 g Ayurvedic blend at bedtime tones the bowel without dependency.
A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.