If you’re constipated, the fastest things you can do right now are drink a large glass of water, move your body for 10 to 15 minutes, and try a warm beverage like coffee or tea. These simple steps can often get things moving within an hour or two. For more stubborn constipation, over-the-counter laxatives, dietary changes, and a few positional tricks can help, and most people find relief within one to three days.
Constipation generally means you’re having fewer than three bowel movements a week, or that more than a quarter of your bathroom trips involve straining or hard, lumpy stools. It’s extremely common, and in most cases it resolves with a few targeted changes.
Quick Steps You Can Take Right Now
Start with water. Dehydration is one of the most common and overlooked causes of constipation. Your colon absorbs water from the food passing through it, and when you’re not drinking enough, it pulls out too much, leaving stool dry and hard. Aim to drink a full glass or two immediately, then keep sipping throughout the day.
A warm drink can speed things along. About 29% of coffee drinkers report feeling the urge to have a bowel movement after a cup of coffee. The warmth triggers what’s called the gastrocolic reflex, a natural wave of muscle contractions in your colon that moves stool toward the exit. Hot tea or even warm water with lemon can have a similar, though milder, effect.
Physical movement helps too. A brisk walk, light stretching, or gentle yoga stimulates the muscles in your intestines. Even 10 to 15 minutes can make a difference. If you’ve been sitting at a desk all day, this alone may be enough to get things going.
When you do sit on the toilet, positioning matters. Elevate your feet on a small stool or a stack of books so your knees are higher than your hips. This straightens the angle of your rectum and makes it easier to pass stool without excessive straining. Lean forward slightly and let your belly relax rather than bearing down hard.
High-Fiber Foods That Help
If constipation keeps coming back, your diet is the most important thing to change. Current dietary guidelines recommend about 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. Fiber adds bulk and draws water into your stool, making it softer and easier to pass.
The highest-fiber foods per serving are legumes and seeds. A cup of cooked split peas delivers 16 grams of fiber. Lentils provide 15.5 grams per cup, and black beans come in at 15 grams. If those aren’t staples in your diet, even adding a half-cup serving to a soup or salad makes a significant dent. An ounce of chia seeds (about two tablespoons) packs 10 grams; stir them into yogurt or oatmeal and they also absorb water, forming a gel that softens stool further.
Among fruits, raspberries stand out at 8 grams per cup. A medium pear has 5.5 grams, and a medium apple with the skin on has 4.5. For vegetables, cooked green peas top the list at 9 grams per cup, followed by broccoli and turnip greens at 5 grams each. Whole grains like whole-wheat pasta and barley each provide about 6 grams per cooked cup.
One important note: increase fiber gradually over a week or two. Adding too much at once can cause bloating and gas, which makes you feel worse before you feel better. And fiber only works if you’re drinking enough water alongside it.
Over-the-Counter Laxatives
When diet and lifestyle changes aren’t enough, several types of laxatives are available without a prescription. They work in different ways and on different timelines, so choosing the right one depends on how quickly you need relief and what feels most comfortable.
Bulk-forming laxatives (like Metamucil or Citrucel) work the same way dietary fiber does. They absorb water and make your stool larger and softer, which triggers your colon to push it along. These are the gentlest option, but they’re also the slowest, typically taking one to three days to produce a bowel movement. They’re a good choice if you want something you can take daily.
Osmotic laxatives (like MiraLAX or milk of magnesia) pull water into your colon from surrounding tissues. As water accumulates, it softens the stool. These generally work within one to three days and are widely recommended as a first-line option for occasional constipation.
Stimulant laxatives (like Dulcolax or senna) are stronger. They activate the nerves controlling your colon muscles, essentially forcing your intestines into motion. These tend to work faster, often within 6 to 12 hours, making them useful when you need more immediate relief. However, they can cause cramping and shouldn’t be used regularly for long periods.
Lubricant laxatives (mineral oil) coat the inside of your colon so stool slides through more easily. They also prevent the colon from absorbing water out of the stool, keeping it soft. These are best for short-term, occasional use.
If you’re unsure which to try first, osmotic laxatives are a reasonable starting point. They’re effective, relatively gentle, and well-tolerated by most people.
Probiotics and Gut-Friendly Supplements
Certain probiotics can help if constipation is a recurring problem for you. The strains with the strongest evidence are Bifidobacterium lactis and Lactobacillus casei Shirota. Research across multiple clinical trials shows that B. lactis increases how often you have bowel movements, while L. casei Shirota goes a step further, also improving stool consistency and reducing symptoms like straining, abdominal discomfort, and bloating.
You can find these strains in specific fermented dairy drinks and probiotic supplements. Look for the strain name on the label, not just the general species. Probiotics aren’t a quick fix; they typically need a few weeks of consistent use before you notice a difference. Among prebiotics (the fiber that feeds beneficial gut bacteria), inulin shows the most promise for constipation. It’s found naturally in chicory root, garlic, onions, and bananas, and is also sold as a powder supplement.
Habits That Prevent Constipation From Returning
Constipation often comes back if the underlying habits don’t change. A few daily practices make a big difference over time.
- Don’t ignore the urge. When you feel the need to go, go. Repeatedly delaying bowel movements trains your rectum to stop sending the signal, making constipation worse.
- Set a routine. Your colon is most active in the morning, especially after eating. Sitting on the toilet for a few minutes after breakfast, even if you don’t feel the urge right away, can help establish a regular pattern.
- Stay hydrated throughout the day. Water, herbal tea, and broth all count. Aim for at least six to eight cups daily, more if you’re active or eating a high-fiber diet.
- Move regularly. Sedentary lifestyles slow down the entire digestive tract. Even a daily 20-minute walk helps keep things on schedule.
- Review your medications. Some common medications, including certain antihistamines, antacids containing calcium or aluminum, iron supplements, and some blood pressure drugs, can cause constipation as a side effect. If you suspect a medication is the culprit, bring it up with your pharmacist or doctor.
Signs That Constipation Needs Medical Attention
Most constipation resolves on its own or with the measures above. But if it lasts longer than a week despite trying these strategies, it’s worth scheduling an appointment. Some symptoms signal something more urgent: blood in your stool, unexplained weight loss, vomiting, or severe abdominal pain paired with not having had a bowel movement for an extended period. Those warrant a same-day visit or a trip to the emergency room, as they can indicate a bowel obstruction or another condition that needs prompt evaluation.