Fiber is a part of food that your body can’t break down and digest on its own. Soluble fiber dissolves in water. It skips your small intestine and passes to your large intestine, where “good” bacteria break it down and help food move more smoothly through your bowel. You can find soluble fiber in food like carrots, oats, peas, and beans. Another good source is psyllium, a seed often found in laxatives. 

The other type of fiber is insoluble fiber. It doesn’t dissolve in water. Your body doesn’t break it down at all. The undigested food makes your stools bulkier. While this kind of fiber can help some kinds of gastric problems, it’s wise to limit it if you have IBS-C. It’s in foods like wheat bran, vegetables like broccoli and cauliflower, green beans, and potatoes. 

Studies show that staying well hydrated can help make you more regular and cut down the need for laxatives. Scientists aren’t sure how fluid intake affects IBS. But following guidelines is a good start to being hydrated. Try to drink at least 8 8-ounce glasses, or 2 liters, of water a day. Water keeps your GI tract lubricated and can help ease or prevent constipation. Also stock up on herbal teas and other caffeine-free drinks. 

Did you know your gut has its own nervous system? The enteric nervous system directs food digestion and waste elimination. The messages it sends to your central nervous system, and vice versa, can be affected by your stress levels. For example, if you’re anxious, your digestion can slow down and trigger IBS-C symptoms. Poor sleep, overwork, or too much caffeine or drug use can figure in, too. Plenty of rest and exercise can help.

The cute, fuzzy kiwi fruit packs both soluble and insoluble fiber. It also has antioxidants, phytonutrients, and enzymes that can improve your stool texture and help digestion. Eating two peeled kiwis a day also can lessen belly pain that can come with IBS-C, studies have shown.

Bowel retraining is a behavior modification program. Your doctor might suggest it to help make your bowel movement patterns more regular. The aim is to set a routine for going to the bathroom at the same time every day, often after a meal. You may learn techniques to help stimulate your bowels and also use meds or enemas when needed.

Hypnosis uses gradual relaxation, tranquil imagery, and gentle suggestion techniques to boost well-being and soothe symptoms such as constipation. The American College of Gastroenterology has approved hypnotherapy as one of the main psychological methods proven to be helpful. You’ll need to find a therapist who’s trained in hypnosis and understands your condition. Ask your doctor or search the directory of the American Society of Clinical Hypnosis. 

Ginger has long been used as a home remedy to treat gastrointestinal disorders, including IBS-C. No studies have been done, but ginger extract is thought to calm inflammation, strengthen your gastric lining, and jump-start bowel movements. As with any herbal remedy, check with your doctor before trying it.

There’s not much research on how alcohol affects IBS-C, but some people with the condition seem more sensitive to alcohol than others. If you don’t drink, don’t start. If you feel worse after drinking a certain kind or amount, it might be a good idea to look into ways to cut back. Check with your provider if you feel you need extra support.

Yoga can help many conditions, including IBS-C. For example, the bow pose stretches and strengthens your stomach muscles, which can help ward off constipation. Fish pose stretches your digestive system, which reduces blockage. You can sign up for a class to learn the basics or watch a video to practice on your own.