Daily Basics
Hydration: 2–3 L/day; add electrolytes on hot or active days
Fiber intake: build to 25–35 g/day (oats, beans, chia/psyllium) by +5 g every 3–4 days
Movement: a 10–20 minute walk after meals
Regular timing: sit on the toilet at the same time daily, unhurried
Step-up Options (as needed)
Psyllium or chia once daily; increase slowly
Magnesium (oxide or citrate) at night if approved
Osmotic laxative (e.g., PEG 3350) per label or clinician guidance
When to Contact Us
No bowel movement ≥3–4 days with pain/bloating, or new/worsening symptoms
Blood in stool, severe abdominal pain, fever - seek immediate medical care at the nearest urgent care or emergency department.
Custom plans (especially for IBS, kidney disease, or constipating medications) are available.