Most constipation resolves within a few days using a combination of dietary changes, hydration, physical movement, and, when needed, an over-the-counter laxative. If you’re passing hard, pebble-like stools or haven’t had a bowel movement in three or more days, the strategies below can help get things moving, starting with what you can do right now.
Quick Fixes That Work Within Hours
If you need relief today, a few approaches can speed things along. Drinking a large glass of warm water first thing in the morning can stimulate the natural contractions your colon makes after waking. Coffee has a similar effect for many people, triggering movement in the colon within minutes. Physical activity, even a 10 to 15 minute walk, helps push stool through the intestines by engaging your abdominal muscles and increasing blood flow to the gut.
Magnesium citrate, available as a liquid at most pharmacies, works by pulling water into your intestines. That extra water softens the stool and increases pressure inside the colon, prompting the muscles to push things along. It typically produces results within 30 minutes to a few hours.
Change Your Position on the Toilet
A U-shaped muscle called the puborectalis wraps around your rectum and keeps your lower bowel kinked to hold stool in place. When you sit on a standard toilet, that kink stays partially in place, making it harder to pass stool. Raising your feet on a small stool or step (about 6 to 9 inches high) mimics a squatting position, which relaxes the puborectalis and straightens the colon. X-ray studies confirm the rectum straightens out more in a squat. If you’ve been straining on the toilet, this single change can make a noticeable difference.
Over-the-Counter Laxatives by Speed
Not all laxatives work on the same timeline. Choosing the right type depends on how quickly you need relief and whether this is a one-time problem or a recurring pattern.
- Saline osmotic laxatives (like magnesium-based products) pull water into the colon to soften stool. They’re among the fastest options, working in 30 minutes to 6 hours.
- Stimulant laxatives (like bisacodyl or senna) activate the nerves controlling your colon muscles, forcing them into motion. Expect results in 6 to 12 hours, so taking one before bed often produces a morning bowel movement. Gastroenterology guidelines recommend these for short-term use under 4 weeks or as occasional rescue therapy.
- Lubricant laxatives (like mineral oil) coat the inside of the colon so stool slides through more easily while retaining its moisture. They work in 6 to 8 hours.
- Bulk-forming laxatives (like psyllium) add soluble fiber to your stool, drawing water in and making it larger and softer. The increased size triggers your colon to contract. These are the slowest option, taking 12 hours to 3 days, but they’re the gentlest for ongoing use.
For chronic constipation, polyethylene glycol (sold as MiraLAX and similar brands) is the only over-the-counter option that received a strong recommendation for long-term use in the 2023 American College of Gastroenterology guidelines. It’s an osmotic laxative that pulls water into the colon and typically works within one to three days.
Eat More Fiber (but Do It Gradually)
Current dietary guidelines recommend 14 grams of fiber for every 1,000 calories you eat, which works out to roughly 25 to 35 grams per day for most adults. The average American gets about half that. Fiber adds bulk to stool and helps it hold water, making it softer and easier to pass.
Good sources include beans, lentils, oats, berries, broccoli, and whole grains. If you’re not used to eating much fiber, increase your intake gradually over a week or two. Adding too much at once can cause bloating and gas, which makes the discomfort worse before it gets better. And fiber only works well when you’re drinking enough water. Some fibers absorb water to do their job, so staying well hydrated prevents the fiber itself from making stool harder to pass.
Prunes, Kiwi, and Other Natural Options
Prunes are one of the most studied natural remedies for constipation, and they work through multiple mechanisms. They contain sorbitol, a sugar alcohol that pulls water into the intestines, plus a meaningful amount of fiber. In a clinical trial published in coordination with the New England Journal of Medicine, researchers compared green kiwifruit, prunes, and psyllium fiber in people who had three or fewer bowel movements per week. Participants eating about 12 prunes daily or 2 peeled kiwifruit daily for four weeks saw improvements in constipation. The kiwi group also experienced less bloating, which makes kiwifruit a good option if prunes feel too heavy on your stomach.
Other foods with mild laxative effects include figs, pears, flaxseed, and chia seeds (soaked in water). These all provide a combination of fiber and natural compounds that soften stool or stimulate the gut.
Do Probiotics Help?
Probiotics can modestly improve constipation, but they’re not a quick fix. A large meta-analysis published in BMJ Open found that probiotic products increased stool frequency by roughly one additional bowel movement per week compared to placebo. They also improved stool consistency and reduced overall symptom severity. Multi-strain products (combining several types of bacteria) appeared to work better than single-strain supplements. Synbiotics, which combine probiotics with prebiotics that feed the bacteria, performed better still.
If you want to try probiotics, give them at least two to four weeks. They’re better suited as a long-term strategy for people with recurring constipation rather than a solution for the blockage you’re dealing with right now.
Build Habits That Prevent It From Coming Back
Constipation often recurs because the conditions that caused it haven’t changed. A few daily habits make a significant difference over time.
Don’t ignore the urge to go. Repeatedly delaying bowel movements trains the rectum to hold stool longer, which allows more water to be absorbed and makes the stool harder. Try sitting on the toilet at the same time each day, ideally after a meal, when your colon’s natural contractions are strongest. This is called the gastrocolic reflex, and it’s most active in the morning after breakfast.
Regular exercise keeps the gut moving. Even moderate daily activity like walking or cycling reduces your risk of constipation. Stress and poor sleep also slow digestion, so managing those factors matters more than most people realize. And certain common medications, including antihistamines, iron supplements, calcium channel blockers, and some antidepressants, are well-known causes of constipation. If you started a new medication around the time your symptoms began, that connection is worth exploring with your prescriber.
Signs Something More Serious Is Going On
Most constipation is uncomfortable but harmless. However, certain symptoms alongside constipation warrant medical attention: blood in your stool, unintentional weight loss, severe abdominal pain, or a sudden onset of chronic constipation when you’ve always been regular. These can signal conditions that need evaluation beyond what lifestyle changes and laxatives can address.
If you’ve worked through over-the-counter options, increased your fiber and water intake, and still aren’t getting relief after several weeks, prescription medications are available. Gastroenterology guidelines strongly recommend several prescription options for people who don’t respond to the OTC approaches described above.