A staged approach to constipation
From everyday habits through to fibre, and when it's worth asking about pelvic floor physiotherapy.
The basics first
Toileting habits matter more than people expect — a consistent time (often after breakfast), a relaxed posture, and not straining. Combined with steady hydration, this is usually where a staged plan starts.
Fibre, gradually
Soluble fibre (like psyllium) is usually introduced gradually rather than all at once, alongside enough fluid to go with it. Going slowly gives your gut time to adjust comfortably.
If it's not resolving
When constipation doesn't settle with everyday measures, some people benefit from an assessment for pelvic floor dysfunction and physiotherapy — a specific, well-supported next step your GP can refer you for. New constipation with pain, bleeding, or in someone over 50 without a recent check is worth discussing with your doctor rather than working through on your own.
Sources: AGA/ACG chronic idiopathic constipation guideline
Reviewed by Dr Sivasuthan, 8 July 2026
General gut-health education from your care team. It doesn't replace advice from your doctor or an Accredited Practising Dietitian — please talk to them about your own situation.