Most constipation resolves with a combination of dietary changes, more fluids, and regular movement. Fewer than three bowel movements per week is the standard threshold for constipation, but straining, hard stools, or feeling like you can’t fully empty are equally valid signs. The fixes below are ordered from simplest daily habits to over-the-counter options, so you can start with what’s easiest and escalate if needed.
Eat More Fiber (and the Right Kinds)
Fiber is the single most effective long-term fix for constipation. The recommended daily intake is 25 grams for women and 38 grams for men, and most people fall well short. Fiber works by holding water in the stool, which increases its bulk and softness so it moves through the colon more easily. There are two types worth knowing about: soluble fiber (found in oats, beans, apples, and flaxseed) dissolves in water and forms a gel that softens stool, while insoluble fiber (found in whole wheat, vegetables, and nuts) adds bulk and speeds transit.
If your current fiber intake is low, increase it gradually over one to two weeks. Adding too much too fast often causes bloating and gas, which can make you abandon the effort entirely. A simple starting point: add one extra serving of vegetables at lunch, switch to whole grain bread, and toss a tablespoon of ground flaxseed into a smoothie or yogurt. That alone can add 8 to 10 grams to your daily total.
Drink Enough Fluids
Water and fiber work as a team. When your body is under-hydrated, the colon pulls extra water out of stool to maintain your overall fluid balance. The result is dry, hard stool that’s difficult to pass. Adequate fluid intake keeps stool soft, supports the balance of electrolytes in your intestinal lining, and helps the muscles of your gut contract in the rhythmic waves that push things along.
There’s no magic number that works for everyone, but a reasonable target for most adults is around 8 cups (64 ounces) of water per day, with more if you exercise, live in a hot climate, or eat a high-fiber diet. Fiber without enough water can actually worsen constipation, so pair the two.
Move Your Body Regularly
Physical activity measurably speeds up how quickly food moves through your colon. One study tracking gut transit times found that for every additional hour of moderate-light physical activity per day (think brisk walking, cycling, or active housework), colonic transit time improved by roughly 25%. That’s a significant difference from something as simple as a daily walk. Interestingly, it was sustained lighter activity rather than intense exercise that showed the clearest benefit, so you don’t need to train hard. A 30- to 60-minute walk most days of the week is a solid starting point.
Try Prunes and Other Natural Laxative Foods
Prunes are genuinely effective, not just a folk remedy. They contain sorbitol, a natural sugar alcohol that draws water into the intestine much like an osmotic laxative does, plus a good amount of fiber. Even modest amounts (around 50 grams per day, or roughly five to six prunes) can increase weekly bowel movements. Kiwifruit is another well-studied option. Both work gently enough for daily use.
Coffee also stimulates colon contractions in many people, often within minutes. It’s not a substitute for the strategies above, but if you notice that coffee gets things moving, that’s a real physiological effect worth taking advantage of.
Adjust Your Toilet Posture
The angle of your body on the toilet matters more than most people realize. When you sit on a standard toilet, the muscle that wraps around your rectum (the puborectalis) creates a kink with an angle of about 80 to 90 degrees. When you raise your knees closer to your chest, mimicking a squat, that angle opens to 100 to 110 degrees. This straightens the pathway and reduces the straining needed to pass stool.
You don’t need a special device for this, though toilet stools designed for this purpose are widely available. A sturdy box, a stack of books, or a small step stool under your feet achieves the same thing. Lean slightly forward with your elbows on your knees, and let gravity help.
Consider Probiotics
Certain probiotic strains have shown real benefits for constipation, though results vary by strain. The two with the most evidence are Bifidobacterium lactis and Lactobacillus casei Shirota. B. lactis appears to increase how often you go, while L. casei Shirota has a broader effect: improving stool consistency and reducing straining, pain, bloating, and that frustrating sensation of incomplete emptying. Look for products that list specific strain names on the label, not just the species, since different strains of the same species can behave very differently.
Probiotics aren’t a quick fix. Most studies showing benefit ran for at least four weeks before significant changes appeared, so give them time.
Over-the-Counter Laxatives
When lifestyle changes aren’t enough, three main types of laxatives are available without a prescription, each working differently.
- Bulk-forming laxatives (psyllium, methylcellulose) work the same way dietary fiber does: they absorb water in the gut and increase stool bulk. These are the gentlest option and safe for long-term use. Take them with plenty of water.
- Osmotic laxatives (polyethylene glycol, lactulose, milk of magnesia) pull water into the bowel to soften stool. Polyethylene glycol, sold as MiraLAX and generics, is one of the most commonly recommended options for occasional constipation. These are generally safe for short- to medium-term use.
- Stimulant laxatives (senna, bisacodyl) directly trigger the muscles of the intestinal wall to contract and also reduce water absorption from the stool. They tend to work faster but are best reserved for occasional use rather than daily reliance.
Start with bulk-forming or osmotic options. If you find yourself needing stimulant laxatives regularly, that’s a sign the underlying cause needs more investigation.
When Constipation Signals Something Else
Occasional constipation after travel, a change in routine, or a new medication is common and rarely worrying. But certain symptoms alongside constipation point to something that needs medical attention: blood in the stool, unexplained weight loss, persistent abdominal pain, fever, nausea or vomiting, or rectal pain. A sudden, lasting change in bowel habits after age 50, especially if you’ve never had constipation before, also warrants evaluation.
Chronic constipation, defined as symptoms present for at least six months, sometimes involves pelvic floor dysfunction where the muscles that coordinate bowel movements aren’t working together properly. This is treatable with a specialized form of physical therapy called biofeedback, and it’s more common than most people expect, particularly after pregnancy or surgery.