If you’re constipated, the fastest things you can do right now are drink a large glass of water, eat fiber-rich foods or prunes, and try a gentle abdominal massage. For quicker relief, an over-the-counter osmotic or stimulant laxative can help within hours. Most constipation resolves with simple changes, but knowing which approach to try first saves you time and discomfort.
Constipation generally means you’re straining through more than a quarter of your bowel movements, passing hard or lumpy stools, or going fewer than three times a week. If that sounds familiar, here’s what to do about it.
Start With Fiber and Fluids
Fiber is the single most effective long-term fix. Current dietary guidelines recommend 14 grams of fiber for every 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, oats, berries, broccoli, and whole grains. Increase your intake gradually over a week or two, because adding too much fiber at once can cause bloating and gas that makes you feel worse before you feel better.
Fluid matters too, but mainly when paired with adequate fiber. One study of people with functional constipation who were already eating about 25 grams of fiber a day found that drinking roughly 2 liters of fluid daily increased bowel movement frequency and reduced laxative use compared to drinking about 1 liter. Drinking more water on its own, without enough fiber, hasn’t been shown to make much difference. So think of water and fiber as a package deal.
Try Prunes or Prune Juice
Prunes are one of the most reliable natural remedies, and they work through a specific mechanism. They contain sorbitol, a sugar alcohol that your body absorbs slowly. Much of it reaches the bowel undigested, where it pulls water into the stool and gets fermented by gut bacteria. The result is softer, easier-to-pass stools.
As little as 2 ounces (about 54 grams) of prune juice daily has been shown to improve constipation symptoms over several weeks. Whole prunes may work even better. Research found that eating about two-thirds of a cup of prunes daily produced greater improvements in stool frequency and consistency than psyllium husk, one of the most commonly recommended fiber supplements. If you want something you can start today with ingredients from any grocery store, prunes are your best bet.
Abdominal Massage for Quick Relief
A simple self-massage can help move stool through your intestines. The technique follows the path of your large intestine in a clockwise direction. Using one or both hands with firm, steady pressure, start at your lower right groin and slide upward toward your ribcage. Then move across your abdomen from right to left, and finally down the left side toward your lower left groin. Think of it like squeezing toothpaste through a tube. Continue for about two minutes.
Research has shown this technique speeds up the time it takes for stool to move through the intestines. It’s free, has no side effects, and you can do it lying down or sitting. It works best when combined with the dietary changes above, but it’s worth trying on its own if you’re uncomfortable right now.
Over-the-Counter Laxatives
If dietary changes aren’t enough, several types of laxatives are available without a prescription. They work differently, and the right choice depends on how quickly you need relief and how long you’ve been constipated.
- Bulk-forming laxatives (like psyllium or methylcellulose) are essentially fiber supplements. They absorb water in your gut, making stool larger and softer, which triggers your colon to push it along. These are the gentlest option and safe for daily use, but they take a day or two to work and require drinking plenty of water.
- Osmotic laxatives (like polyethylene glycol, sold as MiraLAX) pull water into the colon from surrounding tissues, softening stool so it’s easier to pass. These are a good first-line choice for occasional constipation and are generally well tolerated.
- Stool softeners (like docusate) increase the amount of water and fat your stool absorbs. They’re mild and often recommended after surgery or childbirth, but they’re less effective than osmotic laxatives for typical constipation.
- Stimulant laxatives (like bisacodyl or senna) activate the nerves controlling your colon muscles, forcing contractions that move stool along. Taken by mouth, they typically work within 6 to 12 hours. Bisacodyl suppositories work much faster, usually within 15 minutes to an hour. These are effective but best reserved for short-term use rather than daily reliance.
If you need relief tonight, a stimulant laxative taken before bed will usually produce a bowel movement by morning. For ongoing issues, a bulk-forming or osmotic laxative is a better starting point because it works more gently and can be used longer.
Position and Timing
How you sit on the toilet matters more than most people realize. Raising your feet on a small stool or footrest so your knees are above your hips straightens the angle of your rectum, making it easier for stool to pass. This mimics a squatting position and reduces the need to strain. Leaning slightly forward with your elbows on your knees helps as well.
Timing also plays a role. Your colon is most active in the morning and after meals, when eating triggers a natural wave of contractions called the gastrocolic reflex. Sitting on the toilet for 5 to 10 minutes after breakfast, without straining, gives your body a chance to respond to that signal. Over time, this can help establish a more regular pattern.
What About Exercise?
You’ll often hear that exercise helps constipation, and there’s some logic to it. Moving your body can stimulate abdominal muscles and increase blood flow to the gut. However, the research is less clear-cut than you might expect. One controlled study found that a 60-minute walk on a treadmill actually slowed the transit time from mouth to the early intestine compared to sitting still. That said, regular physical activity supports overall digestive health, and sedentary people do tend to experience more constipation. Walking, yoga, or any moderate movement is worth incorporating, just don’t count on a single workout to solve an acute episode.
When Constipation Needs Medical Attention
Most constipation is uncomfortable but not dangerous. However, certain signs point to something that needs evaluation. If you haven’t had a bowel movement for a prolonged stretch and you’re also experiencing severe abdominal pain or significant bloating, that could indicate a bowel obstruction, which is a medical emergency.
Other warning signs include vomiting alongside constipation, blood in your stool, or unexplained weight loss. Any of these warrants prompt medical evaluation. Even without alarming symptoms, constipation that lasts longer than a week despite home treatment is worth discussing with a healthcare provider, who can check for underlying causes and consider prescription options if over-the-counter approaches aren’t working.