06 — What I learned

Notes from my very long constipation rabbit hole.

Short, carefully sourced answers—with my experience kept separate from what the research can actually promise.

A short, non-alarmist checklist for common constipation triggers, what I try first, and when I stop troubleshooting at home.

A toilet stool helps me strain less, but the research is mixed. Here is what it can—and cannot—promise.

The low-drama way I increase fiber: one change at a time, enough fluid, and no rigid four-week formula.