How Can I Relieve Constipation Naturally and Improve My Urologic Health?
Are you asking, “What is the best natural remedy for constipation?” or “How can I avoid medications for hard stools while protecting my urinary and sexual health?” You’re not alone! Constipation affects nearly 16% of adults globally, and even higher rates in older adults and women (1). Not only is it uncomfortable, but studies confirm it can seriously worsen urinary symptoms like incontinence and retention (2).
Leading urologist and pelvic surgeon Dr. Rena Malik recommends a simple, 100% natural, evidence-based “bowel recipe” that she shares with thousands of her patients, designed to keep you regular and support your overall urologic and sexual wellness. In this guide, Dr. Malik walks you through why constipation matters, how fiber and hydration help, her top natural recipe for constipation relief, and what to watch for—plus tips to personalize your routine.
Why Does Constipation Affect Urinary and Sexual Health?
You might be wondering: why would a urologist be so concerned with your bowel habits? Here’s what current science says:
- Constipation is closely linked to urinary issues. Chronic constipation can lead to increased urinary incontinence (leakage) and retention (trouble emptying), because a full bowel puts pressure on the bladder and pelvic floor.
- Pelvic congestion impacts sexual function. Poor bowel regularity can worsen pelvic pain and discomfort, which in turn negatively affects sexual health and quality of life (3).
In short: regular, healthy bowel movements are a pillar of your overall pelvic and sexual health.
Dr. Rena Malik’s 100% Natural “Bowel Recipe” for Constipation
(As featured in her podcast: A 100% Natural recipe for constipation!？ Urologist recommends natural remedy for HARD POOP!)
Ingredients
- 1 cup apple sauce
- 1 cup coarse unprocessed bran
- ¾ cup prune juice
Instructions
- Mix all ingredients until you achieve a thick, pasty consistency.
- Start by taking 2 teaspoons every evening with a full glass of water.
- Adjust the dosage as needed—if you aren’t regular after a few days, you may increase the amount (while ensuring you’re drinking extra water).
Pro tip: Bloating or gas might occur in the first 1–2 weeks. This is usually temporary as your body adjusts to increased fiber intake.
How Much Fiber Do I Actually Need—And Am I Getting Enough?
Dr. Malik highlights a stunning statistic:
“The average recommended [fiber intake] is about 36 grams, and the average American takes in just 11 grams—a third of the recommended amount!”
Increasing fiber—both solubles (like applesauce and prunes) and insolubles (like bran)—adds bulk and softness to stool. Most people don’t come close to their daily needs, increasing the risk of constipation and downstream issues.
Easy Ways to Increase Fiber:
- Add more fruits (apples, berries) and vegetables
- Choose whole grains (oats, brown rice)
- Include beans, lentils, and nuts
Tip for 2025: Trending research spotlights “fiber diversity” — regularly rotating your fiber sources is linked to improved gut microbiome and long-term digestive health (4).
What to Expect—and When to Seek Medical Advice
Normal:
- Soft, formed bowel movements (not loose or runny, and not hard pellets)
- Minimal straining
Temporary effects:
- Some initial bloating or increased gas (should resolve in a week or two)
When to see your doctor or gastroenterologist:
- No improvement after consistent use
- Sudden changes in stool color, frequency, or consistency
- Blood in stool
Always put your health first—any concerning changes should prompt evaluation by a medical professional.
About Dr. Rena Malik
Dr. Rena Malik, MD, is a world-renowned, board-certified urologist, fellowship-trained in Urogynecology and Reconstructive Pelvic Surgery and a certified expert in sexual medicine. Named the 2023 American Urological Association Young Urologist of the Year, Dr. Malik is also a Menopause Society Certified Practitioner and the world’s most-followed urologist, with:
- 2.5 million+ social media followers
- 2 million YouTube subscribers
- Men’s Health Magazine “Top 10 Health Influencer” (2023)
She’s appeared on the Huberman Lab and Mel Robbins podcasts, serves as Online Content Editor for American Urological Association journals, and has published over 80 peer-reviewed articles. Her commitment: making evidence-based urologic and sexual health education accessible to all.
FAQ: Natural Constipation Relief for Urologic Health
Q: Can this recipe help if I’m taking medications that cause constipation?
A: It may help manage symptoms but speak with your provider if you’re on constipating medications (like opioids or anticholinergics).
Q: Is it safe for kids or older adults?
A: While made from food ingredients, always check with your doctor before starting any new regimen for children or seniors.
Q: What if I have IBS or other digestive issues?
A: Those with pre-existing GI conditions should consult with their gastroenterologist for a tailored approach.
Q: How soon should I expect results?
A: Many people notice improvement in 2–5 days, though this can vary.
Q: Are there other lifestyle changes that help?
A: Yes! Regular exercise, adequate hydration, and a balanced diet rich in plant foods are all vital.
Summary & Key Takeaways
- Dr. Rena Malik’s bowel recipe—apple sauce, bran, and prune juice—is a proven, medication-free approach for constipation relief.
- Addressing constipation can dramatically improve both urinary and sexual health.
- Most people need to increase their dietary fiber and water intake.
- Safe, natural solutions exist—but always consult a healthcare professional for sudden or severe symptoms.
Cited Sources
- American Gastroenterological Association Technical Review on Constipation
- Alleviating constipation in the elderly improves lower urinary tract symptoms.
- Pelvic-floor function, dysfunction, and treatment.
- The interplay between diet and the gut microbiome: implications for health and disease.
Remember: Investing a little time in your digestive health can pay big dividends for your bladder and sexual wellness—naturally, safely, and effectively.
