Quick Constipation Relief: Practical Tips and Home Remedies

Constipation is generally defined as having fewer than three bowel movements a week, or stools that are hard and difficult to pass. It can lead to straining and spending a long time on the toilet.

The causes can differ, and constipation is often a sign of another issue rather than a condition on its own. Possible causes include:

• dehydration
• eating too little fiber
• stress
• other health problems

Keep reading to find out how to ease short-term and long-term constipation, and when it may be time to speak with a doctor.

This article is Day 4 of Healthline’s 10-Day “Gut Check” Holiday Digestion Challenge. Follow along to discover simple ways you can support your gut health during the holiday season.

Missed a day? Catch up with Day 3: Best Exercises and Stretches to Help Digestion, or continue on to Day 5: 5 Health Benefits of Probiotics.

How can I relieve constipation quickly?

If you’re constipated, these fast-acting treatments may help trigger a bowel movement within a few hours.

1. Take a stimulant laxative

Stimulant laxatives prompt the intestines to contract and can take about 6 to 12 hours to work. They are available over the counter at most pharmacies. Examples include:

• bisacodyl (Dulcolax, Ducodyl, Correctol)
• senna sennosides (Senokot)

The NIDDK recommends stimulant laxatives mainly for severe constipation that does not improve with other methods. They also advise avoiding laxatives until underlying causes have been ruled out.

2. Take an osmotic laxative

Osmotic laxatives work differently from stimulant laxatives. They draw fluid into the colon to help move stool along. Examples include:

• magnesium hydroxide (Phillips Milk of Magnesia)
• polyethylene glycol (PEG) (MiraLAX)
• magnesium citrate
• lactulose (Kristalose)

These laxatives usually work more slowly than stimulant options, and may take 2 to 3 days.

With a doctor’s prescription, stronger PEG products such as GoLYTELY and NuLYTELY are available.

3. Try a lubricant laxative

Lubricant laxatives, such as mineral oil, coat the intestinal walls and the stool. This helps stool keep water and move more easily through the colon and out of the body.

4. Use a stool softener

Dehydration can make stool hard. A stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak), can draw water from the intestines into the stool, making it easier to pass.

5. Try an enema

Enemas soften stool enough to help produce a bowel movement. They use liquid to help push stool out of the rectum.

Common types include:

• sodium phosphate (Fleet)
• soapsuds
• tap water enemas

6. Try a suppository

Rectal suppositories placed into the rectum can soften stool and encourage a bowel movement.

Common types include glycerin or bisacodyl suppositories.

7. Use a squat-like position on the toilet

Putting a small footstool in front of the toilet so your feet are elevated while you go can place your body in a more squatting position. That may help you pass stool with less straining.

8. Get some exercise

Gentle activity such as walking or yoga may help stimulate a bowel movement by increasing blood flow through the abdomen.

9. Try colonic massage

Massaging the colon by hand may help stimulate the bowels in people whose constipation is linked to slow movement of stool through the colon.

A 2021 study suggested that an automatic abdominal massage device helped shorten stool transit time in people with chronic constipation.

Other ways to relieve constipation

Other approaches that may help include the following:

1. Fiber supplements

If low fiber intake is contributing to constipation, fiber supplements may help trigger a bowel movement. They add bulk to stool, which helps move it through the intestines and out of the body.

Options include:

• calcium polycarbophil (FiberCon)
• psyllium (Metamucil, Konsyl)
• methylcellulose (Citrucel)

2. Eat foods that help relieve constipation

Foods high in fiber can support relief from constipation.

High fiber foods can include:

• oats
• whole grain bread or cereal
• whole wheat pasta
• fibrous fruits like apples and bananas
• fibrous vegetables like broccoli, carrots, and leafy greens
• brown rice
• beans and lentils
• split peas
• nuts, such as walnuts, pecans, and almonds

It is also wise to avoid foods that may make constipation worse, such as:

• low fiber snacks like chips
• meat
• prepared foods, such as boxed and frozen meals
• fast food
• processed foods, such as certain frozen meals, deli meats, and hot dogs

3. Drink a glass of water

You need enough fluids for regular bowel movements — at least 1.8 liters, or about seven to eight 8-ounce glasses of clear liquid a day. The right amount can depend on:

• size
• sex
• whether you are pregnant or nursing

If you are constipated and have not been drinking enough water, a large glass may help trigger a bowel movement.

4. Try natural remedies

Natural options such as probiotics may help treat and prevent constipation. Some studies have reported more frequent stools after using them. Although they are generally considered safe, doctors may advise against them for people who are immunocompromised.

Before using herbs or teas for constipation relief, it is also important to speak with a doctor. Research suggests that some herbal combinations, such as clover, fennel, and senna, may help, but they can interact with other medications.

Lifestyle changes that can help you poop

Some daily habits may help keep constipation from returning as often. To support regularity, try making these changes part of your routine:

• If possible, add more fiber to your diet: Include more fiber-rich foods. Depending on your age, you should aim for at least 22 to 34 grams of fiber each day. If you need a fiber supplement for chronic constipation, start with a low dose and increase it gradually. Too much fiber too quickly can cause bloating in some people.
• Exercise most days of the week if you can: Gentle activities such as walking, jogging, biking, or swimming may help circulation and support bowel health.
• Drink plenty of liquids every day, mostly water and other clear liquids: Aim for at least eight 8-ounce glasses of clear fluids daily.
• Manage your stress.
• Avoid holding in stool: Try to have bowel movements around the same time each day.

When to get help

If constipation lasts more than a week and does not improve with treatment, a doctor may help rule out serious causes and find a more effective approach. Medical care may also be needed if constipation comes with:

• dizziness
• fatigue
• cramping
• spasms

Frequently asked questions

Below are some common questions about easing constipation.

For the quickest relief, stimulant laxatives or saline/magnesium osmotic laxatives are usually the best options. Enemas can also speed things up, though there is no guarantee a bowel movement will happen within 30 minutes.

Eating fiber-rich foods like fruits, vegetables, and whole grains can support healthy digestion and regular bowel movements. Staying hydrated is just as important. Drinking enough water helps soften stool and makes it easier to pass.

Deep breathing may stimulate the vagus nerve, which helps regulate digestion and bowel movements. Using a squatting position on the toilet can also align the rectum for easier elimination.

Takeaway

Constipation occurs when you have fewer than three bowel movements a week, or when stools are difficult to pass without straining.

Home remedies may include increasing fiber intake, taking a laxative, using a suppository, or trying a stool softener. A squat position, light exercise, or colonic massage may also help.

Get immediate medical attention for constipation with severe abdominal pain, blood in the stool, or other concerning symptoms. Unexplained, long-lasting, or recurring constipation should be checked by a medical professional.