Constipation Relief: Home Remedies and Methods to Try

Constipation—defined as fewer than three bowel movements per week or hard, difficult-to-pass stools—commonly arises from dehydration, low dietary fiber, stress, or underlying health conditions. Initial management includes increased fluids, dietary fiber, regular physical activity and bowel habits; over-the-counter or prescription laxatives may be used when necessary. Persistent or severe symptoms should prompt medical evaluation.

1. Take a fiber supplement

Bulk-forming fiber supplements increase stool bulk and can help restore regular bowel movements when low dietary fiber is the underlying cause. Common options include calcium polycarbophil, psyllium, and methylcellulose.

2. Eat foods for constipation relief

Increasing intake of high‑fiber foods can help relieve constipation. Favor oats, whole‑grain breads and cereals, whole‑wheat pasta, fibrous fruits (apples, bananas), vegetables (broccoli, carrots, leafy greens), brown rice, legumes (beans, lentils, split peas), and nuts. By contrast, low‑fiber snacks, many processed or prepared foods, fast food, and diets high in meat often contribute to or worsen constipation.

3. Drink a glass of water

Adequate hydration supports regular bowel function. A general guideline is about 1.8 liters (roughly 7–8 eight‑ounce glasses) of clear fluids per day, although individual needs vary with body size, sex, and pregnancy or lactation. When dehydration contributes to constipation, drinking a large glass of water can sometimes prompt a bowel movement.

4. Take a laxative stimulant

Stimulant laxatives trigger intestinal contractions to produce a bowel movement, with onset typically within 6–12 hours; common examples are bisacodyl and senna. Clinical guidance recommends reserving these agents for more severe constipation that has not responded to other measures and avoiding laxative use until underlying causes have been evaluated.

5. Take an osmotic laxative

Osmotic laxatives work by drawing water into the colon to soften stool and facilitate bowel movements. Common agents include magnesium hydroxide, magnesium citrate, lactulose, and polyethylene glycol (PEG). They generally act more slowly than stimulant laxatives, often requiring 48–72 hours to produce a response, and higher‑strength PEG formulations are available by prescription for certain indications.

6. Try a lubricant laxative

Lubricant laxatives coat the stool, reducing friction and facilitating its passage through the rectum and lower colon.

7. Use a stool softener

Stool softeners work by increasing water content in hardened stool to soften and moisten it, thereby easing bowel movements. Common examples are docusate sodium and docusate calcium.

8. Try an enema

Enemas instill fluid into the rectum to soften stool and promote bowel evacuation. Common preparations include sodium phosphate, soapsuds, and plain tap water.

9. Try a suppository

Rectal suppositories—commonly glycerin or bisacodyl—are administered into the rectum to soften stool and prompt a bowel movement.

10. Get in a squat position to poop

Adopting a squatting posture—for example, elevating the feet on a small stool while seated—helps straighten the rectum, which can facilitate bowel movements and reduce straining.

11. Get some exercise

Light physical activity, such as walking or yoga, can increase abdominal circulation and stimulate intestinal motility, helping to promote bowel movements.

12. Try colonic massage

Abdominal (colonic) massage can help stimulate bowel activity in individuals with slow-transit constipation. Some studies indicate that mechanical abdominal massage devices may shorten colonic transit time in people with chronic constipation.

13. Try natural remedies

Some herbal combinations may help relieve constipation—research has suggested mixtures containing herbs such as fennel and senna can be beneficial—but herbal products can interact with prescription and over-the-counter medications, so consult your healthcare provider before trying them.

14. Constipation in children

Children with fewer than two bowel movements per week may be constipated; about 3% of children worldwide have functional constipation without an identifiable cause. Management focuses on adequate fluid intake, regular physical activity, and daily scheduled toilet sittings of 5–10 minutes (preferably after meals). Seek medical evaluation if constipation is accompanied by diarrhea, abdominal distension, fever, poor appetite, weight loss, or if it occurs in very young infants.

15. Constipation during pregnancy

The American College of Obstetricians and Gynecologists advises pregnant people to consume at least 25 grams of dietary fiber daily and to increase fluid intake. If constipation persists despite these measures, short-term use of stool softeners may be appropriate; discuss safe options with your healthcare provider.

16. Prescription and other medical treatments

Occasional constipation is often managed with over‑the‑counter laxatives or stool softeners, while persistent or chronic constipation may require prescription agents—linaclotide, plecanatide, lubiprostone, or prucalopride—to improve motility or soften stools. Other interventions can include biofeedback for pelvic floor dysfunction or surgery for identified structural abnormalities. Because long‑term safety data for some prescription options continue to evolve, care should be directed by a healthcare professional.

17. Lifestyle changes to prevent constipation

Long-term prevention centers on consistent habits: eat 22–34 g of fiber per day (age-dependent), engage in regular physical activity most days, maintain adequate hydration (about eight 8‑oz glasses, ≈2 L, daily), manage stress, respond promptly to the urge to defecate, and aim for a regular daily bowel routine.

18. When to see a doctor

If constipation persists for more than a week despite treatment, or if you cannot have a bowel movement without using laxatives, seek medical evaluation to exclude underlying causes. Also consult a healthcare professional promptly if constipation is accompanied by dizziness, fatigue, cramping, or muscle spasms.

19. Quick tips: 30-minute relief and natural approaches

For quicker relief, try warm liquids (water or herbal tea), gentle abdominal massage, or light activity such as walking, which can help stimulate a bowel movement. For longer-term improvement, prioritize fiber‑rich foods and adequate hydration to soften stool and support regular bowel habits.