Constipation: <3 bowel movements/week. Common causes: low fiber, dehydration, sedentary, low magnesium. Prunes, kiwi, and chia perform better than psyllium in some studies.
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| Kiwi | 2 kiwis/day increased bowel frequency 1.5x in RCT. Better than psyllium head-to-head. Actinidin enzyme + fiber + water. | 2 with breakfast |
| Prune | 50g (5-6) = 3g fiber + sorbitol + phenolic motility compounds. More effective than psyllium in chronic constipation (8-week RCT). | 5-6/day. Start with 2-3 if not used to fiber. |
| Chia Seeds | 34g fiber/100g (123% DV). Forms gel — absorbs 10x weight in water, lubricates transit. | 15-30g/day soaked overnight |
| Coffee | Stimulates gastrin + colonic motility. ~30% of people feel urge within 20 min. Decaf works too. | Morning |
💊 Helpful Supplements
⚡ Quick Fixes
- 500ml warm water upon waking
- Squatty Potty (straightens anorectal angle)
- Walk after meals (peristalsis)