Let’s be real: Constipation isn’t fun to talk about, but it’s something almost everyone deals with at some point. Whether it’s from stress, poor diet, travel, or medication, being “backed up” can throw off your whole day.

The good news? In 2025, more people are turning to simple, proven methods to keep things moving — no prescription required.

Here are five easy, natural tricks that may help prevent constipation and keep your digestion on track.

1. Start Your Morning With Warm Lemon Water

Hydration is key to healthy digestion, and warm water can stimulate your digestive system first thing in the morning. Add fresh lemon for a gentle detoxifying effect.

How to do it:

Squeeze half a lemon into 8–10 oz of warm (not hot) water

Drink it before coffee or breakfast

Wait 15–30 minutes before eating

Why it helps: The warm water can wake up your gut, while lemon juice may encourage bile production — both can gently help bowel movements get started.

2. Eat More Fiber (But Do It Smartly)

Fiber adds bulk to your stool and helps food pass through your digestive tract more efficiently. But too much too fast can backfire.

Start with:

Oats, flaxseed, chia seeds

Leafy greens and raw vegetables

Lentils, beans, and whole grains

Important: Always increase fiber gradually and drink extra water alongside it. Aim for 25–30g per day — but spread out throughout meals to avoid bloating.

3. Try the “Squat” Posture While On the Toilet

Believe it or not, the way you sit affects how easily you go. Most toilets place us in a position that closes off the rectum slightly — but squatting aligns the bowels more naturally.

Try this:

Use a small stool (like a Squatty Potty) under your feet

Lean forward slightly while keeping your spine straight

Relax and breathe deeply

Result: This posture can make elimination faster, easier, and more complete — no pushing required.

4. Get in a Morning Movement Routine

Even 5–10 minutes of movement in the morning can kickstart your digestive system.

Try:

Light stretching or yoga

A brisk walk around the block

Gentle core exercises like cat-cow or seated twists

Why it works: Physical activity stimulates the intestines, helping move waste through the colon. Regular movement is one of the most natural remedies for long-term gut health.

5. Add Magnesium-Rich Foods (Or Consider a Supplement)

Magnesium helps relax the muscles of the intestines, making it easier to pass stool. It also pulls water into the colon — softening things naturally.

Magnesium-rich foods include:

Spinach

Almonds

Pumpkin seeds

Dark chocolate (yes, really)

If you’re still struggling, some people find relief with a low-dose magnesium citrate supplement — but always check with a doctor first, especially if you’re on medications.

Bonus Tips for Daily Digestive Health

Don’t ignore the urge — delaying bathroom trips makes it worse

Cut back on processed foods that slow digestion

Stay consistent with your sleep and meal times

Try fermented foods like yogurt or kefir for gut health

Drink enough water — aim for at least half your body weight in ounces

When to See a Doctor

These tricks can help many people stay regular, but if you experience:

Fewer than 3 bowel movements per week

Severe bloating or pain

Blood in your stool

Sudden changes in habits

…it’s time to check in with a medical professional. Chronic constipation could be linked to underlying issues like thyroid dysfunction, IBS, or medication side effects.