How to Gently Stimulate Bowel Function Without Pills
Constipation is a delicate issue and a sign that your gut needs support. Most often, the cause is a lack of water, fiber, physical activity, or stress. Start simple: a glass of warm water in the morning helps "wake up" peristalsis. Fill your plate with vegetables, whole grains, and legumes – they work as a gentle "brush" for your intestines. Movement matters: 20–30 minutes of brisk walking a day already helps bowel activity.
Natural Remedies
Dried fruits are effective: soak 5–7 prunes or dried apricots overnight and eat them in the morning. A spoonful of ground flaxseeds with yogurt or kefir before bed also works well. Bran helps gently – start with 1 tsp and gradually increase to 1–2 tbsp, always with water. Herbal teas like chamomile, mint, or fennel relieve cramps and bloating.
A warm laxative kissel (a starchy drink) is effective and tasty — kids love it!
Use senna or buckthorn-based laxatives with caution and only for short periods to avoid cramps and dependency. Try to go to the toilet at the same time daily and don't ignore urges — regularity is key. See a doctor if there’s blood, sharp pain, weight loss, or constipation lasts for weeks.
