The Medical Advisor

Constipation affects millions worldwide, characterized by infrequent bowel movements, hard stools, or difficulty passing them. While lifestyle changes form the foundation of relief, prebiotic fibers like inulin—found naturally in foods such as onions, garlic, leeks, and Jerusalem artichokes—have gained attention for their potential to support gut health and regularity. Recent research also explores inulin's role in protecting against fatty liver disease, alongside emerging cautions about high-dose supplemental forms. Common inulin-rich foods: onions, garlic, leeks, and chicory root. Proven Natural Remedies for Constipation Relief Evidence-based approaches emphasize gradual changes to avoid bloating or discomfort: Stay Hydrated : Dehydration hardens stool. Aim for clear or pale yellow urine as a hydration marker, typically requiring 8–10 glasses of water daily. Adequate water intake is essential for softening stool and preventing constipation. Increase Fiber Intake Gradually : Targe...

Estimates suggest up to 20% of the general population experience chronic constipation, 1   characterized by hard, dry and difficult to pass stools, and/or having less than three bowel movements per week. Chronic constipation also accounts for at least 8 million annual doctor's visits in the U.S. 2 While temporary constipation can be the result of simply eating poorly for a day or two, chronic constipation has been linked to a number of other, more serious health problems, including diverticulitis, kidney disease, 3  colorectal and gastric cancer, 4  ulcerative colitis 5  and Parkinson's disease. 6 So, having regular bowel movements is not just a matter of comfort, it also has important health implications. Following are several of my top tips for getting and staying regular. Update: High fiber diet did not improve constipation ( British Dietetic Association 2025 ) 1. Stay Properly Hydrated Perhaps the most basic of all recommendations is to make sure you're...