Don’t ignore the urge to have a bowel movement or delay a trip to the bathroom.

To avoid bloating and gas, gradually increase your fiber intake to 20 to 25 grams a day by consuming fresh fruits and vegetables, prune juice, whole-wheat grains, unprocessed bran, and legumes. You can also try a fiber supplement, such as psyllium.

Aim for at least eight cups of water a day. A warm, preferably caffeinated, beverage in the morning can help promote a bowel movement.

Activities such as walking or riding a bike for as little as 15 to 30 minutes daily can help.

Optimal times are first thing in the morning when the bowel is more active and 30 minutes after meals, which can trigger gastrocolic reflex—a response to food entering the stomach, which increases movement in the intestines.

Many over-the-counter laxatives can treat the problem, but most are recommended for short-term use only. Suppositories and enemas generally aren’t meant for everyday constipation. Research is limited on the effectiveness of stool softeners.

Your doctor may prescribe linaclotide (Linzess) or lubiprostone (Amitiza) for constipation that doesn’t respond to other treatments. Movantik (naloxegol) may be an option to combat opioid-induced constipation.