Several options can help you poop, ranging from foods you already have in your kitchen to over-the-counter products at any pharmacy. What works best depends on how quickly you need relief and whether this is a one-time problem or something that keeps coming back. Here’s what actually works, how fast each option kicks in, and how to choose between them.
Foods That Get Things Moving
Before reaching for a product off the shelf, simple dietary changes can often do the job. Adults need between 22 and 34 grams of fiber per day (depending on age and sex), and most people fall well short of that. Bumping up your fiber intake is one of the most reliable ways to get regular.
Prunes and prune juice are the classic home remedy for a reason. They contain sorbitol (a natural sugar alcohol), pectin fiber, and plant compounds called polyphenols, all of which help move stool through your colon. In a study highlighted by Harvard Health, participants who drank about one cup of 100% prune juice daily for eight weeks saw meaningful improvement in their constipation. Even a handful of whole prunes (about five or six) can work within a few hours for mild cases.
Other high-fiber foods worth adding to your plate: beans, lentils, oats, chia seeds, berries, pears, and broccoli. Psyllium husk, a soluble fiber supplement you can stir into water, is specifically called out in gastroenterology guidelines as a reasonable option for ongoing constipation. Just increase fiber gradually over a week or two. Adding too much at once can cause bloating and gas, which is the opposite of comfortable.
Water matters here too. Fiber works by absorbing water and bulking up your stool, so eating more fiber without drinking enough fluids can actually make things worse.
Over-the-Counter Laxatives
If dietary changes aren’t enough or you need faster relief, pharmacy laxatives come in several types. Each works differently, and the right choice depends on your timeline and situation.
Osmotic Laxatives
These pull water into your colon from surrounding tissues, softening stool so it passes more easily. The most common one is polyethylene glycol 3350 (sold as MiraLAX and store-brand versions). It’s a powder you dissolve in any drink.
Osmotic laxatives typically take one to three days to work. That makes them a poor choice if you need relief tonight, but they’re the gentlest option for regular use. The American College of Gastroenterology gives polyethylene glycol 3350 its only strong recommendation for chronic, ongoing use among over-the-counter options. Magnesium-based laxatives (like milk of magnesia) also fall in this category, though they tend to work faster and can cause more cramping.
Stimulant Laxatives
These activate the nerves controlling your colon muscles, physically forcing your colon to contract and push stool along. Bisacodyl (sold as Dulcolax) and senna are the two most common stimulant laxatives. They typically work within 6 to 12 hours, so taking one before bed often produces a morning bowel movement.
Stimulant laxatives are more powerful but not meant for daily long-term use. Clinical guidelines recommend them for short-term stretches of less than four weeks, or as occasional “rescue therapy” when gentler methods fail. They can cause cramping, and your body may start to rely on them if used too frequently.
Stool Softeners
Docusate sodium (Colace) adds moisture to stool so it’s easier to pass. These are the mildest pharmacy option, which also means they’re the least effective for real constipation. They work best as a preventive measure (for example, after surgery or when starting a medication known to cause constipation) rather than as a solution once you’re already backed up.
Suppositories and Enemas
When you need the fastest possible relief, rectal options work within minutes to an hour. Glycerin suppositories lubricate and gently stimulate the rectum, while saline enemas flush water directly into the lower colon. These bypass the waiting game entirely but are best reserved for occasional use when nothing else has worked.
How to Choose Based on Your Timeline
If you need to go in the next hour or two, a glycerin suppository or saline enema is your fastest option. If you can wait until tomorrow morning, a stimulant laxative taken at bedtime will likely do the job. If you’re looking for something gentle to use over the next few days and beyond, an osmotic laxative or fiber supplement is the better fit.
For most people dealing with occasional constipation, a reasonable approach is to start with more water, fiber-rich foods, and a cup of prune juice. If that doesn’t produce results within a day or two, try an osmotic laxative. Save stimulant laxatives for when you really need them, and use suppositories or enemas as a last resort.
When Constipation Keeps Coming Back
Occasional constipation is extremely common and usually harmless. Chronic constipation is defined as having symptoms for three months or longer, and it calls for a different strategy. If over-the-counter options stop working, prescription medications exist that your doctor can try. These are typically reserved for after you’ve given OTC treatments a fair shot.
Lifestyle factors play a bigger role than most people realize. Regular physical activity stimulates gut motility. Ignoring the urge to go (because you’re busy or in a public place) trains your colon to be less responsive over time. Coffee triggers colon contractions in many people and can be a reliable morning tool. Even your posture on the toilet matters: leaning forward with your knees above your hips (using a small footstool) straightens the angle of your rectum and makes passing stool easier.
Signs Something More Serious Is Going On
Most constipation resolves on its own or with the options above. But certain symptoms alongside constipation warrant a call to your doctor: bleeding from the rectum or blood in your stool, black-colored stools, unexplained weight loss, stomach pain that won’t go away, or unusual changes in the shape or color of your stool. Constipation that lasts longer than three weeks or interferes with your daily life also deserves medical attention rather than continued self-treatment.