IBS with constipation (IBS-C) isn't just about going less often. It usually comes with hard stools, straining, bloating and abdominal pain, and a frustrating feeling that you never quite finish. Here are eight natural approaches that can help.
1. Choose the right kind of fiber
Not all fiber helps IBS. Soluble fiber (psyllium, oats, kiwi, chia) tends to soften stool gently. Bran and other insoluble fiber can make bloating and pain worse for some people. Increase fiber slowly over a few weeks.
2. Drink enough water
Fiber needs fluid to work. Aim for regular sips throughout the day, more if you exercise or it's hot.
3. Try kiwi fruit
Studies have found that eating two green kiwis a day can improve stool frequency and consistency in people with constipation, and kiwi is low-FODMAP.
4. Use abdominal massage
Abdominal massage has evidence for reducing constipation severity in adults. A 2026 review in American Family Physician found small trials showed meaningful improvements. Follow our step-by-step massage guide, or use a wearable massager like the IBS Belly Massager.
5. Create a toilet routine
The gut is most active after waking and after meals (the gastrocolic reflex). Give yourself 10 unhurried minutes after breakfast every day, even if you don't feel a strong urge.
6. Get your position right
Raising your feet on a small stool, so your knees are above your hips, straightens the rectum and makes passing stool easier with less straining.
7. Move every day
Walking, cycling and yoga stimulate gut movement. Even 20–30 minutes a day helps.
8. Calm your nervous system
Stress can slow the gut. Research on non-invasive vagus nerve stimulation in IBS-C has shown encouraging results for both constipation and pain (read what the research says). Daily slow breathing or a structured relaxation routine supports the "rest and digest" state your gut needs.
When to talk to your doctor
If natural approaches aren't enough, there are effective prescription options for IBS-C. See a doctor promptly if you have blood in your stool, unexplained weight loss, severe pain, or constipation that is new after age 50.
This article is for general information only and is not medical advice.
