Struggling with constipation? Harvard-trained gastroenterologist shares 6 science-backed hacks for better bowel movements

Constipation can cause discomfort and bloating, leaving you with a heavy feeling that can disrupt daily life if not taken seriously. Irregular bowel movements are often linked to poor diet, inadequate water intake, and a sedentary lifestyle. But constipation can be reversed by making small, consistent choices that support digestive health and help with regular bowel movements. Recently, Harvard-trained gastroenterologist Dr Saurabh Sethi shared 6 science-backed hacks on Instagram for constipation relief.

Eating kiwi and prunes

As per Dr Sethi, kiwi and prunes ease bowel movements, reducing bloating. Prunes are rich in fibre and sorbitol, which draw water into the intestines, in turn, softening the stools. Eating 5-10 prunes every day can improve bowel regularity but you must include them in your diet gradually by adjusting portions.

Increase fibre slowly

Finally, Dr Saurabh Sethi recommends increasing fibre slowly as quick fibre intake can cause bloating and abdominal discomfort. The health expert urges everyone to eat fibre consistently and gradually by around 5 gm per week, and slowly increasing to 30 gm.

Hydrate when increasing fibre

Fibre adds bulk to stools, shares the gut doctor, but he adds that for fibre to work effectively, adequate fluid intake is essential. Drinking sufficient water throughout the day can soften stools, making them easier to pass. But the doctor advises that before increasing your fibre intake through fruits, vegetables, whole grains and legumes, you must raise your fluid intake too.

Walk every day

Regular workouts support intestinal movement, claims Dr Sethi. There’s no need for an intense workout, as even a 10-20-minute walk every day introduces more movement to your daily routine. As per the health expert, consistency is more important than pushing yourself through rigorous exercise.

Change your toilet position

The way you sit on the toilet can influence how easy or difficult it is for you to pass stools. The Harvard-trained gastroenterologist suggests placing your feet on a small footstool. This keeps your knees slightly higher than your hips, which in turn straightens the anorectal angle. This particular toilet position makes bowel movements easier without you needing to strain.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Don’t ignore the urge

Repeatedly delaying or ignoring bowel movements makes it harder to poop every day, causing constipation, warns Dr Sethi. Use the toilet when you feel the urge instead of stalling it. A consistent routine can only be achieved when you pay attention to your body and give it time.