If you’re sitting there uncomfortable and waiting, there are several things you can do right now to help move things along. Some work within minutes, others within hours, and a few changes can prevent this from happening regularly. Here’s what actually works, starting with the fastest options.
Change Your Position on the Toilet
The single fastest thing you can do costs nothing: elevate your feet. When you sit on a standard toilet, the muscle that wraps around your rectum (like a sling) creates a bend that partially pinches things off. Lifting your knees above your hips straightens that bend from roughly 80-90 degrees to 100-110 degrees, which increases pressure in the rectum while relaxing the muscles around the exit. The result is smoother, less strained emptying.
A small step stool, a stack of books, or even an upside-down trash can under your feet will do the job. Lean slightly forward with your elbows on your knees. This mimics a squatting position, which is the posture humans used for most of history before sitting toilets existed. Many people notice an immediate difference the first time they try it.
Drink Coffee or a Warm Beverage
Coffee triggers contractions in the colon, and for some people the urge can hit in as little as four minutes. That speed isn’t because coffee travels to your colon that fast. It’s because drinking it sends a signal through your nervous system that tells the colon to start squeezing. If stool is already sitting in your colon ready to go, that signal can be all it takes.
If your colon is relatively empty, coffee won’t do much. But if you feel full or bloated and just can’t seem to get things moving, a cup of hot coffee (or even hot water with lemon) can provide that final push. The warmth itself helps too, as hot liquids stimulate the same reflex that makes many people need to go after eating breakfast.
Try Abdominal Massage
Massaging your abdomen in a specific pattern can physically help move stool through your colon. A meta-analysis of studies on adults with chronic constipation found that abdominal massage increased weekly bowel movements by about 1.6 per week compared to no massage.
Here’s the technique: lie on your back or sit comfortably. Using moderate pressure with your fingertips or palm, start at your lower right abdomen (near your hip bone), move upward toward your ribs, across your upper belly from right to left, then down the left side toward your left hip. This follows the natural path of your colon. Repeat this clockwise circular motion for five to ten minutes. You’re essentially helping push contents in the direction they need to travel.
Eat Foods That Work Fast
If you’re not in an urgent rush but want results within the next several hours, certain foods are reliably effective.
Prunes are the classic choice for good reason. A clinical trial published in the American Journal of Gastroenterology found that eating about 100 grams of dried prunes per day (roughly 10-12 prunes) significantly increased bowel movement frequency. Prunes work through a combination of fiber and a natural sugar alcohol called sorbitol that draws water into the colon, softening stool. They outperformed a common fiber supplement in the same trial.
Other quick-acting options include kiwifruit (two per day have shown strong results in studies), a handful of high-fiber berries, or a tablespoon of ground flaxseed stirred into water. Ripe pears and figs are also effective because they contain the same type of sugar alcohol found in prunes.
Use an Over-the-Counter Option
When natural methods aren’t enough, two categories of products are widely available at any pharmacy.
- Osmotic laxatives (like polyethylene glycol, sold as MiraLAX) work by pulling water into the colon to soften stool. They typically take one to three days to produce results, so they’re better for ongoing issues than immediate relief.
- Stimulant laxatives (like bisacodyl or senna) cause the muscles of your colon to contract more forcefully. These work within six to twelve hours, making them a reasonable choice when you want results by the next morning.
Stimulant laxatives are fine for occasional use but shouldn’t become a daily habit. Osmotic options are generally considered safe for longer stretches when needed.
Habits That Prevent This Problem
If you find yourself frequently stuck, a few daily habits make a significant difference. Current dietary guidelines recommend 14 grams of fiber per every 1,000 calories you eat, which works out to roughly 25-30 grams per day for most adults. The average American gets about half that. You don’t need to count grams precisely. Just adding a serving of beans, a piece of fruit, or a bowl of oatmeal to your daily routine can close the gap.
Water matters just as much as fiber. Fiber absorbs water to create soft, bulky stool that moves easily. Without enough fluid, extra fiber can actually make things worse. Aim for consistent water intake throughout the day rather than trying to chug a large amount all at once.
Physical activity stimulates the muscles of your colon. Even a 15-minute walk after a meal can speed up transit time noticeably. And try to respond to the urge when it comes. Repeatedly ignoring the signal, because you’re busy or not near a bathroom you like, trains your body to mute it over time.
Signs Something More Serious Is Going On
Occasional constipation is extremely common and usually harmless. But certain symptoms alongside constipation warrant a visit to your doctor: blood in your stool or on the toilet paper, unintended weight loss of 10 pounds or more, stools that have become noticeably thinner in shape, or constipation that started suddenly after years of regularity (especially if you’re over 50). Iron deficiency anemia alongside constipation is another red flag. These don’t necessarily mean something dangerous is happening, but they need evaluation to rule out conditions that benefit from early treatment.