Increasing total dietary fibre to 25–35g daily through vegetables, fruits, legumes, whole grains and nuts.

Psyllium husk supplement (5–10g with a full glass of water) taken daily as a bulk-forming laxative.

Drinking 1.5–2 litres of water daily, with a large glass of water first thing in the morning to stimulate bowel movement.

Daily moderate exercise — particularly walking — to stimulate intestinal motility and regulate bowel habits.

Using a footstool (20–25cm) to raise feet while sitting on the toilet, mimicking a squatting position.

Daily probiotic containing Bifidobacterium lactis or Lactobacillus casei strains to improve bowel regularity.