Dietary and other natural approaches discussed below should be used by people with constipation only when there is reason to believe no serious underlying condition exists. 1 Insoluble fiber from food acts like a sponge. Insoluble fiber comes mostly from vegetables , beans , brown rice, whole wheat, rye, and other whole grains . Switching from white bread and white rice to whole wheat bread and brown rice often helps relieve constipation. In addition, wheat bran can be added to the diet.
Doctors frequently suggest a quarter cup or more per day of wheat bran along with fluid.
An easy way to add wheat bran to the diet is to add it to breakfast cereal or to switch to high-bran cereals. Wheat bran often helps reduce constipation, although not all research shows it to be successful. 2 Higher amounts of wheat bran are sometimes more successful. Some doctors also recommend 15 ml per day of flaxseed oil to help relieve constipation, though there is little evidence to support this approach. A double-blind trial found that chronic constipation and problems associated with it can be triggered by intolerance to cow's milk in two thirds of constipated infants studied.