If you’re struggling to go, you have several options that range from quick physical tricks to dietary changes that prevent the problem from recurring. Most people deal with constipation at some point, and the fix is usually straightforward.
Quick Physical Techniques
The fastest thing you can try right now costs nothing and requires no supplies. Sit on the toilet with your feet elevated on a low stool or a stack of books so your knees are above your hips. This position straightens the natural bend in your rectum, making it significantly easier for stool to pass. Lean forward slightly and let your belly relax rather than straining.
Abdominal self-massage also works. Place your hands on your lower right abdomen, press firmly but gently, and move upward along the right side, across the top of your belly, then down the left side, following the path your colon actually takes. A systematic review of clinical trials found that 15 minutes of daily abdominal massage produced a statistically significant improvement in bowel movement frequency. You don’t need to wait for a clinical setting to try this. Do it while sitting on the toilet or lying on your back.
Deep breathing can help too. When you take slow, full breaths into your belly, it creates gentle pressure changes in your abdomen that encourage things to move. Pair this with the elevated-feet position for the best effect.
Drinks That Get Things Moving
Coffee is one of the most reliable natural triggers. It boosts two hormones, gastrin and cholecystokinin, that activate what’s called the gastrocolic reflex. This is your body’s built-in signal for the colon to contract and push waste toward the exit. The effect can kick in within minutes of your first cup, and it works with both caffeinated and decaf coffee, though caffeine adds an extra push.
Warm water on its own can also stimulate the digestive tract, especially first thing in the morning when your gut is waking up. Hydration matters more than most people realize. In a clinical trial of 117 adults with chronic constipation, the group drinking about 2 liters of water per day had noticeably more frequent bowel movements and used fewer laxatives than the group drinking about half that amount. Both groups were eating the same amount of fiber. If you’re not drinking enough water, even a high-fiber diet won’t work as well as it should.
Prune juice is another classic for a reason. Prunes contain sorbitol, a natural sugar alcohol that draws water into the intestines and softens stool. A small glass (about 4 to 8 ounces) can produce results within a few hours.
Over-the-Counter Laxatives
If natural methods aren’t cutting it, laxatives are available without a prescription and fall into two main categories that work very differently.
Osmotic laxatives (like polyethylene glycol, sold as MiraLAX) pull water into your intestines to soften the stool. They’re gentle but slow. You typically mix a dose into a glass of water and wait one to three days for results. These are generally considered the safest option for occasional use.
Stimulant laxatives (like bisacodyl or senna) work faster. They trigger contractions in the bowel walls that physically push stool along. These typically produce a bowel movement within 6 to 12 hours. They’re effective for short-term relief, but using them regularly can make your bowels dependent on them over time. Save these for when you really need them, not as a daily habit.
Glycerin suppositories are another option when the stool is right there but won’t come out. They lubricate the rectum and stimulate a local reflex. Most people get results within 15 to 60 minutes.
Fiber: The Long-Term Fix
If constipation keeps coming back, your diet is the most likely culprit. Current dietary guidelines recommend 14 grams of fiber for every 1,000 calories you eat. For most adults, that works out to somewhere between 25 and 35 grams per day. The average American gets roughly half that.
Two types of fiber play different roles. Insoluble fiber, found in whole wheat, vegetables, and nuts, adds bulk to your stool and helps it move through the digestive tract. Think of it as the physical mass that gives your intestines something to push against. Soluble fiber, found in oats, beans, apples, and flaxseed, dissolves in water and forms a gel-like material that softens everything and keeps it sliding along smoothly. You need both types working together.
The key mistake people make is adding a lot of fiber all at once. This almost always causes bloating, gas, and cramping. Instead, increase your intake gradually over two to three weeks. Add one new high-fiber food every few days: a handful of berries at breakfast, a serving of beans at lunch, some raw carrots as a snack. And increase your water intake alongside the fiber, because fiber absorbs water. Without enough fluid, extra fiber can actually make constipation worse.
Building a Routine Your Gut Can Follow
Your colon has its own rhythm, and it responds well to consistency. The strongest natural urge to go usually happens in the morning, about 20 to 30 minutes after eating breakfast. This is the gastrocolic reflex at work again: food entering the stomach signals the colon to make room. If you skip breakfast or ignore that urge because you’re rushing out the door, the signal fades and the stool sits longer, losing water and getting harder.
Try giving yourself 10 unhurried minutes on the toilet after your morning meal. Even if nothing happens at first, you’re training your body to expect this window. Regular physical activity helps too. Walking, jogging, or any movement that engages your core increases the natural contractions of your intestines. Even a 20-minute walk can make a noticeable difference, especially if you’ve been sitting most of the day.
When Constipation Signals Something Serious
Occasional constipation is normal and usually harmless. But certain symptoms alongside it warrant a trip to the emergency room: severe abdominal pain combined with prolonged inability to have a bowel movement, vomiting, blood in your stool, or unexplained weight loss. These can indicate a bowel obstruction or another condition that needs immediate attention. If you’ve gone more than a week without a bowel movement despite trying the methods above, that’s also worth a medical evaluation to rule out an underlying cause.