Several approaches reliably help with constipation, from dietary changes that work within days to over-the-counter remedies that can produce a bowel movement in hours. The right choice depends on whether you’re dealing with an occasional episode or an ongoing pattern. Constipation affects 9% to 20% of U.S. adults, so if you’re searching for relief, you’re far from alone.
Foods That Get Things Moving
Prunes are one of the most effective first-line options for mild to moderate constipation. In a clinical trial comparing dried prunes to psyllium (a common fiber supplement), prunes produced significantly more complete bowel movements per week and better stool consistency. Both were well tolerated, but prunes came out ahead on the measures that matter most. Eating five to six prunes a day is a reasonable starting point.
Fiber in general is the foundation of long-term regularity. Most adults fall well short of the recommended intake, which ranges from about 22 grams per day for women over 50 to 34 grams per day for men in their 20s. Good sources include beans, lentils, oats, berries, broccoli, and whole grains. If you’re adding fiber to your diet, increase gradually over a week or two. A sudden jump can cause bloating and gas, which discourages people from sticking with it.
Pairing fiber with adequate water matters. Extra fluid on its own hasn’t been shown to relieve constipation unless you’re actually dehydrated. But when combined with sufficient daily fiber, increased water intake does improve stool frequency. Think of fiber as a sponge: it needs water to bulk up and soften your stool.
Over-the-Counter Laxatives
When dietary changes aren’t enough or you need faster relief, two main categories of laxatives are available without a prescription.
Osmotic Laxatives
These work by drawing water into the intestine, softening the stool so it’s easier to pass. Polyethylene glycol (sold as MiraLAX and generic versions) is the most widely recommended. In a clinical study, a standard dose produced a bowel movement within about 15 hours, and all participants reported complete evacuation by their second bowel movement. It caused no cramping, diarrhea, or electrolyte changes, which makes it a good option for regular use when needed.
Magnesium citrate is another osmotic option that tends to work more aggressively. It’s typically used for short-term relief rather than daily maintenance. You drink the liquid form with a full glass of water, and it usually produces results within a few hours. Because of its strength, it’s best reserved for occasional use rather than a daily habit.
Stimulant Laxatives
Senna and bisacodyl (sold as Dulcolax and others) directly trigger muscle contractions in the intestinal wall to push stool through. Oral forms take 6 to 12 hours to work, so taking one at bedtime typically produces a morning bowel movement. Suppository forms act much faster, often within 10 to 15 minutes. The trade-off is that stimulant laxatives can cause abdominal cramps, which limits how often most people want to use them.
Probiotics for Gut Motility
Certain probiotic strains can speed up the time it takes food to move through your digestive system. One well-studied strain, Bifidobacterium lactis HN019, reduced whole-gut transit time by 33% at a high dose over just 14 days. In practical terms, participants went from an average transit time of 49 hours down to 21 hours. Even the lower dose group saw a 25% reduction. The placebo group had no change at all.
Probiotics won’t produce the same rapid relief as a laxative, but they can help reset your baseline over a couple of weeks. Look for products that list specific strains and colony counts on the label rather than generic “probiotic blend” formulations.
Movement and Body Position
Physical activity stimulates the natural contractions of your intestines. Even a daily 20- to 30-minute walk can make a noticeable difference, particularly if you’ve been sedentary. You don’t need intense exercise for this effect.
Toilet posture also plays a role. Sitting with your knees raised above your hips (using a small footstool) straightens the angle of the rectum and makes it easier to pass stool without straining. This mimics a squatting position and can be surprisingly effective for people who feel like stool is “stuck” even when it’s soft.
When the Problem Is Muscle Coordination
Some people strain constantly and still can’t fully evacuate, even when their stool isn’t hard. This pattern, called dyssynergic defecation, happens when the pelvic floor muscles tighten instead of relaxing during a bowel movement. It’s essentially a coordination problem, and no amount of fiber or laxatives will fix it.
Biofeedback therapy, a type of specialized physical therapy, retrains these muscles. A therapist uses sensors to show you in real time whether your muscles are contracting or relaxing, so you can learn the correct pattern. In one trial, 79% of patients who completed biofeedback reported satisfaction with their results, and they showed significant improvement in incomplete evacuation and the need for manual assistance. If you’ve tried everything else without success, this is worth discussing with a gastroenterologist.
A Practical Order of Operations
For occasional constipation, start with the simplest interventions: more fiber-rich foods (especially prunes), adequate water, and daily movement. Give these changes about a week before deciding they aren’t working.
If you need faster relief, an osmotic laxative like polyethylene glycol is gentle and effective within 24 hours. Save stimulant laxatives for when you need something stronger or more immediate. Probiotics are a good addition if constipation is a recurring pattern rather than a one-time event.
Certain symptoms warrant a medical evaluation: constipation lasting longer than three weeks, blood in your stool or on toilet tissue, black stools, persistent stomach pain, unusual changes in stool shape or color, or symptoms severe enough to interfere with daily life. These don’t necessarily mean something serious is wrong, but they do need a professional assessment to rule out underlying causes.