To support more regular bowel movements, gradually add fiber-rich foods, drink enough fluids for your needs, move regularly, and make time for an unhurried toilet routine. These habits may help with occasional constipation, but they are not a guaranteed fix: medicines and underlying health conditions can affect bowel habits, and some symptoms need medical attention.
What counts as constipation?
Constipation can mean having fewer than three bowel movements a week, passing hard or dry stools, straining or feeling pain, or feeling that you have not emptied completely. Your usual pattern matters too: a change from what is normal for you can be worth discussing with a health professional. NIDDK’s definition and facts and its symptoms and causes guidance explain these signs.
How much fiber should you aim for?
NIDDK gives a general target of 22–34 grams of fiber per day for adults, with the amount varying by age and sex. Treat this as a broad guide rather than a personalized prescription; a clinician or dietitian can help you choose an appropriate amount. NIDDK’s page, last reviewed in May 2018, refers to the U.S. Dietary Guidelines for Americans 2015–2020 (9th edition, published December 2020). Read NIDDK’s guidance on eating and nutrition for constipation.
Build fiber into meals gradually
Add fiber a little at a time so your body can adjust. Useful sources include:
#1 Best Overall
- Read Before You Buy — No Video Output: These adapters support charging and USB 2.0 data transfer, but cannot transmit video signals. Except for standard USB webcams (which use USB data only), they are not compatible with HDMI/DisplayPort cables, video-capable USB-C hubs, or docking stations with video output.
- Convert USB-A Ports to USB-C: Designed to connect USB-C earphones, cables, flash drives, card readers, and other USB-C accessories to standard USB-A ports. Plug-and-play with no drivers or software required.
- Aluminum Alloy Housing: Built with a sturdy aluminum alloy shell that aids in heat dissipation and protects against daily wear and scratches. Designed to maintain a stable and secure connection.
- Compact & Travel-Friendly: The ultra-compact design allows the adapter to stay plugged into your device without blocking adjacent ports or adding bulk, reducing wear and tear on your original USB ports.
- 12-Month Warranty: Backed by a 12-month manufacturer warranty for peace of mind. Designed to meet strict quality control standards for reliable everyday performance.
- Whole grains: whole-wheat bread or pasta, oatmeal, and bran cereal.
- Beans and other legumes: lentils, beans, soybeans, and chickpeas.
- Fruit: berries, apples with their skin, oranges, and pears.
- Vegetables: carrots, broccoli, peas, and collard greens.
- Nuts.
For instance, you could add a serving of beans to a meal or choose oatmeal for breakfast, then increase portions or add another fiber-rich food gradually. Avoid making a large, sudden change when you are not used to eating much fiber.
Why fluids matter when you increase fiber
Water and other liquids help fiber work better. Pay attention to fluids as you add fiber, but do not assume that drinking increasingly large amounts will cure constipation. There is no single fluid target in this guidance: needs vary with factors such as body size, health, activity, and location. If a health professional has given you fluid restrictions or specific advice, follow that guidance. NIDDK discusses fluids alongside fiber in its nutrition guidance and treatment guidance.
Rank #2
- 5-in-1 USB-C Hub: Experience comprehensive connectivity featuring a Power Delivery input, two USB-A 2.0 ports, a USB-A 3.0 port, and an HDMI port. (Note: The USB-C power delivery input port is only for connecting an external wall charger to power your laptop and cannot power peripheral devices.)
- 90W Pass-Through Charging: Achieve optimal charging with 90W pass-through power to your laptop, supported by a total input of 100W, with the hub reserving 10W for operational efficiency. (Note: Wall charger not included.)
- Quick Data Transfers: Accelerate your productivity with rapid data transfers using a high-speed 5Gbps USB 3.0 port and two 480Mbps USB 2.0 ports.
- 4K HDMI Display: Enhance your visual experience with a hub capable of delivering 4K resolution at 30Hz in both mirror and extend modes. Please note that this hub is compatible with MacBook (macOS 12 and newer), Windows 10 and 11, ChromeOS, and laptops equipped with DP Alt Mode and Power Delivery. Note: This device is not compatible with Linux.
- What You Get: Anker USB-C Hub (5-in-1, 4K HDMI), welcome guide, 18-month warranty, and our friendly customer service.
Can walking help you become more regular?
Regular physical activity may help relieve constipation symptoms. A daily walk is one practical option; the NHS also mentions a daily run. These are examples of useful habits, not a proven constipation-specific exercise dose or a promise that activity will resolve symptoms. Choose activity that fits your ability and circumstances. NIDDK’s treatment guidance and the NHS adult constipation guidance cover activity and bowel regularity.
How to make a toilet routine easier
A regular, relaxed routine can make it easier to respond to your body’s signals. Try these steps:
Free tools Windows power users keep installed
One-click scans. No signup required.
Rank #3
- Sleek 7-in-1 USB-C Hub: Features an HDMI port, two USB-A 3.0 ports, and a USB-C data port, each providing 5Gbps transfer speeds. It also includes a USB-C PD input port for charging up to 100W and dual SD and TF card slots, all in a compact design.
- Flawless 4K@60Hz Video with HDMI: Delivers exceptional clarity and smoothness with its 4K@60Hz HDMI port, making it ideal for high-definition presentations and entertainment. (Note: Only the HDMI port supports video projection; the USB-C port is for data transfer only.)
- Double Up on Efficiency: The two USB-A 3.0 ports and a USB-C port support a fast 5Gbps data rate, significantly boosting your transfer speeds and improving productivity.
- Fast and Reliable 85W Charging: Offers high-capacity, speedy charging for laptops up to 85W, so you spend less time tethered to an outlet and more time being productive.
- What You Get: Anker USB-C Hub (7-in-1), welcome guide, 18-month warranty, and our friendly customer service.
- Choose a regular time and place. NIDDK says trying 15–45 minutes after breakfast may help because eating prompts movement in the colon.
- Go when you feel the urge. Avoid putting it off if you can.
- Allow enough time and relax. Rushing or straining is not the aim.
- Raise your feet on a low stool if helpful. The NHS suggests positioning the knees above the hips.
These routine suggestions appear in NIDDK’s treatment guidance and the NHS guidance. A footstool is optional; the suggestion is about posture, not a particular product.
When should you seek medical advice?
Arrange medical advice if constipation is not improving, keeps returning, or comes with blood in your stool, unexplained weight loss, tiredness, a sudden change in bowel habits, abdominal pain, or a possible medicine effect. Constipation can be related to medicines or an underlying medical condition. Do not stop a prescribed medicine on your own; ask the prescriber or another health professional whether it could be contributing and what to do. The NHS guidance lists reasons to contact a GP, and NIDDK describes possible symptoms and causes.
Rank #4
- Dual Converters, Infinite Potential：Includes 2× USB C male to USB A female adapters and 2× USB A male to USB C female adapters. Perfect for a wide range of uses—tablets with Bluetooth keyboards, expand USB ports on macbook, and more. Two different converters for all your daily needs
- Next-Level 10Gbps & 3A Charging: No more slow 480Mbps, this usb to usb c adapter has a transfer speed of up to 10Gbps, allowing you to do more transferring in less time. This usb adapter fits both USB A and USB C charger, supporting up to 3A fast charging
- Upgraded Exquisite Craftsmanship: With an aluminum alloy housing and metal connector, the usbc to usb adapter is extremely durable and sturdy. Rigorously tested to withstand more than 10,000 times of plugging and unplugging, ensuring long-lasting performance
- Broad Compatible: The usb c to usb adapter widely supports all USB C/ USB A devices like laptops, tablets, cellphones, car chargers, and phone chargers. Such as compatible with MacBook Pro/Air 2023/2022, Thunderbolt 4/3 Devices,Apple MagSafe Watch 9/8/7/SE/Ultra, iPad Pro 2022/2021, Samsung Galaxy S23/S20/S10, and iPhone 17/16/15 Pro. Plug and play
- Please Note: To reach 10Gbps speed, keep the cable under 3.3 ft. For USB A Male to USB C adapters, try flipping the USB C connector. USB C Male to USB A adapters support bidirectional 10Gbps transfer within 3.3 ft
Seek prompt medical attention for rectal bleeding or blood in stool, constant abdominal pain, inability to pass gas, vomiting, fever, lower back pain, or unintended weight loss. Do not rely on self-care alone when these warning signs are present; see NIDDK’s symptoms and causes guidance.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What if food, fluids, movement, and routine are not enough?
A health professional can help assess persistent symptoms and decide whether further treatment is appropriate. NIDDK says a health professional may recommend a short-term laxative and determine which type is suitable. A fiber supplement is one possible option, but the guidance does not establish a preferred brand. Ask for advice before starting an over-the-counter treatment, especially if you have other health conditions or take medicines. See NIDDK’s treatment guidance.
Quick Recap
Best Value
- 5-in-1 Connectivity: Equipped with a 4K HDMI port, a 5 Gbps USB-C data port, two 5 Gbps USB-A ports, and a USB C 100W PD-IN port. Note: The USB C 100W PD-IN port supports only charging and does not support data transfer devices such as headphones or speakers.
- Powerful Pass-Through Charging: Supports up to 85W pass-through charging so you can power up your laptop while you use the hub. Note: Pass-through charging requires a charger (not included). Note: To achieve full power for iPad, we recommend using a 45W wall charger.
- Transfer Files in Seconds: Move files to and from your laptop at speeds of up to 5 Gbps via the USB-C and USB-A data ports. Note: The USB C 5Gbps Data port does not support video output.
- HD Display: Connect to the HDMI port to stream or mirror content to an external monitor in resolutions of up to 4K@30Hz. Note: The USB-C ports do not support video output.
- What You Get: Anker 332 USB-C Hub (5-in-1), welcome guide, our worry-free 18-month warranty, and friendly customer service.
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
