If you’re constipated right now and need to go, start with your position on the toilet: lean forward, raise your feet on a stool or stack of books so your knees are above your hips, and aim for about a 60-degree hip angle. This straightens the natural bend in your rectum and lets stool pass with far less straining. From there, you have several options depending on whether you need relief in the next few minutes, the next few hours, or you’re trying to prevent this from happening again.
Fix Your Position First
Your rectum has a natural kink in it when you sit upright on a standard toilet. That kink acts like a bent pipe, making it harder for stool to move through. When you raise your knees above your hips (a partial squat), that bend straightens into a more direct route out of your body. Your rectal muscles relax into a neutral position, and you need significantly less effort to push.
You don’t need a branded toilet stool for this. A step stool, a stack of old magazines, an upside-down shoebox, or even two yoga blocks will work. Place your feet up, lean your torso slightly forward, and let gravity help. Avoid holding your breath and bearing down hard, which can cause hemorrhoids over time. Instead, use gentle, steady pressure while breathing normally. Some people find it helps to press their forearms against their thighs and round their back slightly.
Try an Abdominal Massage
A simple self-massage can physically help move stool through your colon. The technique follows the path of your large intestine in three strokes, sometimes called the I-L-U method. Use flat fingers with firm but comfortable pressure, like you’re kneading bread dough:
- I stroke: Start just below your left ribcage and stroke straight down the left side of your abdomen to your left hip bone.
- L stroke: Start at your right upper abdomen, stroke across the top of your belly (below the ribs) to the left side, then down to the left hip. You’re tracing an “L.”
- U stroke: Start at your lower right abdomen near the hip bone, stroke up the right side, across the top, then down the left side. This traces the full path of your colon.
Repeat each stroke five to ten times. You can do this lying down with your knees bent or even while sitting on the toilet. It works best as a way to nudge things along rather than as a standalone fix for severe constipation.
Drinks and Foods That Work Quickly
Coffee is one of the fastest natural options. It triggers contractions in your colon, and if stool is already sitting in your lower intestine ready to move, you can feel the urge within minutes of your first sips. The effect varies widely from person to person, and it doesn’t work for everyone, but it’s worth trying if you’re a coffee drinker.
Prune juice is another reliable choice. Prunes contain sorbitol, a sugar alcohol that pulls water into the gut and softens stool. For adults, four to eight ounces of prune juice or about six whole prunes is a reasonable starting dose. The effect typically takes a few hours rather than minutes, so this is more of a same-day solution than an immediate one. Warm prune juice tends to work faster than cold.
Warm water on its own can also help stimulate your digestive tract, especially first thing in the morning. A large glass of warm water with or without lemon, followed by movement, is a low-risk starting point.
Get Moving
Physical activity speeds up how quickly stool moves through your colon. Research has found that even light-intensity activity, like a brisk walk, can make colonic transit time about 25% faster. You don’t need a hard workout. A 15 to 20 minute walk, some gentle yoga, or even just pacing around your home can stimulate the contractions your colon needs to push things forward. This pairs well with the warm drink strategy: have your coffee or warm water, then go for a walk.
Over-the-Counter Options
If positioning, massage, and food aren’t enough, several types of laxatives are available without a prescription. They work in different ways and on different timelines.
Bulk-forming laxatives add soluble fiber to your stool, making it larger. The increased size stimulates your colon to contract and push things out. These are the gentlest option but also the slowest, often taking 12 to 72 hours. They work best for mild constipation or as a daily preventive measure, not for “I need to go right now” situations. You need to drink plenty of water with them or they can make things worse.
Osmotic laxatives pull water from your body into your colon, softening the stool so it’s easier to pass. These typically take anywhere from a few hours to a day. They’re a good middle-ground option for moderate constipation.
Stimulant laxatives directly trigger the muscles in your intestinal wall to contract. They tend to work within 6 to 12 hours, which is why many people take them before bed and have a bowel movement in the morning. These are effective but aren’t meant for daily long-term use.
Glycerin suppositories are the fastest over-the-counter option. Inserted rectally, they draw water into the lower bowel and lubricate the stool. You should expect a bowel movement within an hour. These are meant for occasional use only, not as a regular habit. If you find yourself needing one for more than a week, it’s time to look into what’s causing the constipation.
Preventing It From Coming Back
Most constipation comes down to three things: not enough fiber, not enough water, or not enough movement. Current dietary guidelines recommend 14 grams of fiber per 1,000 calories you eat, which works out to roughly 25 to 30 grams a day for most adults. Most people fall well short of that. Good sources include beans, lentils, berries, pears, oats, broccoli, and whole grains. Increasing fiber too quickly can cause bloating and gas, so add it gradually over a week or two.
Hydration matters more when you’re eating fiber. Fiber absorbs water to bulk up your stool and keep it soft. Without adequate fluid, extra fiber can actually harden things and make constipation worse. There’s no magic number for water intake, but if your urine is pale yellow, you’re generally in good shape.
Routine also plays a role. Your colon is most active in the morning and after meals. Giving yourself unhurried time on the toilet after breakfast, even if you don’t feel an urgent need, can help train your body into a regular pattern. Ignoring the urge to go when it does hit, because you’re busy or in a public restroom, trains your rectum to stop sending the signal as strongly over time.
Signs Something More Serious Is Going On
Occasional constipation is extremely common and usually harmless. But certain patterns deserve a closer look. Blood in your stool, unexplained weight loss, persistent fatigue alongside constipation, or sudden changes in your bowel habits that don’t resolve within a few weeks all warrant a conversation with your doctor. The same goes for constipation that doesn’t improve with the measures above, or that keeps recurring despite good fiber and fluid intake. Some medications, particularly opioid painkillers, are well-known causes of constipation and may need a specific treatment approach.