Most constipation responds well to a combination of dietary changes, more water, and movement. If you’re dealing with it right now, the fastest relief usually comes from an over-the-counter laxative or a natural option like prunes. For longer-term prevention, building fiber into your diet, staying hydrated, and adjusting how you sit on the toilet can make a real difference.
Start With Fiber, but Build Up Slowly
Fiber is the foundation of constipation prevention. Current U.S. dietary guidelines recommend 14 grams of fiber for every 1,000 calories you eat, which works out to roughly 25 grams a day for most women and 35 grams for most men. Most Americans fall well short of that.
The two types of fiber work differently. Insoluble fiber, found in whole wheat, vegetables, and nuts, adds bulk to stool and helps it move through the intestines faster. Soluble fiber, found in oats, beans, and fruits, absorbs water and forms a gel-like consistency that softens stool and makes it easier to pass. You want both, and the easiest way to get them is by eating a variety of whole grains, fruits, vegetables, and legumes rather than relying on a supplement alone.
One important note: if you suddenly jump from 10 grams a day to 30, you’ll likely end up bloated and gassy. Increase your intake by about 5 grams every few days, and drink extra water as you go. Fiber without adequate fluid can actually make constipation worse.
Drink More Water Than You Think You Need
Your colon’s job is to absorb water from digested food, and when you’re dehydrated, it absorbs more aggressively, leaving stool dry and hard. Research published in iScience found that even moderate water restriction (25% below normal intake) reduced stool output, while cutting water intake by half doubled the time it took food to travel through the entire digestive tract. Stool water content dropped significantly at both levels of restriction.
There’s no single magic number for daily water intake, but aiming for eight 8-ounce glasses is a reasonable starting point. If you’re active, live in a hot climate, or are increasing your fiber intake, you’ll need more. A simple check: your urine should be pale yellow most of the day.
Prunes Work Better Than You’d Expect
Prunes are one of the most effective natural remedies for constipation, and there’s solid clinical evidence behind them. A randomized trial comparing dried plums to psyllium (a common fiber supplement) found that prunes produced significantly more complete bowel movements per week and better stool consistency. The researchers concluded that dried plums should be considered a first-line treatment for mild to moderate constipation.
Prunes contain sorbitol, a sugar alcohol that draws water into the intestines in a way similar to osmotic laxatives. They also provide fiber. Eating about five to six prunes a day (or drinking a small glass of prune juice) is typically enough to notice a difference within a day or two. Other foods with a mild laxative effect include kiwifruit, figs, and ground flaxseed.
Move Your Body to Move Your Bowels
Physical activity stimulates the muscles lining your intestines, helping push stool along. Moderate exercise improves gut motility through changes in nerve signaling and increased activity of the vagus nerve, which connects your brain to your digestive tract. Health guidelines recommend at least 150 minutes of moderate exercise per week (about 20 minutes a day), and even a brisk walk after meals can help.
You don’t need intense workouts. Walking, cycling, swimming, and yoga all count. The key is consistency. People who are sedentary for long stretches are significantly more likely to experience chronic constipation.
Change How You Sit on the Toilet
The standard sitting position on a Western toilet isn’t ideal for your anatomy. A muscle called the puborectalis wraps around your rectum like a sling, creating a bend that helps you stay continent. When you sit at a standard 90-degree angle, that bend stays partially in place, requiring more straining to evacuate.
Research measuring the angle of the rectal canal found that squatting opens it to about 126 degrees, compared to only 100 degrees during normal sitting. That straighter path means less effort. You don’t need to squat on your toilet. A small footstool (about 7 to 9 inches tall) placed under your feet mimics the position by bringing your knees above your hips. Leaning slightly forward with your elbows on your thighs helps as well.
Over-the-Counter Laxatives for Faster Relief
When dietary changes aren’t enough or you need relief now, several types of laxatives are available without a prescription. They work through different mechanisms, so choosing the right one depends on your situation.
- Bulk-forming laxatives (like psyllium) work similarly to dietary fiber. They retain fluid in the stool, increasing its weight and softness. These are the gentlest option but take 12 to 72 hours to work.
- Osmotic laxatives draw water into the bowel from surrounding tissue, softening stool and stimulating movement. They typically work within 12 to 48 hours.
- Stool softeners lower the surface tension of stool, allowing water and fats to penetrate it. They’re often recommended after surgery or childbirth and take one to three days to work.
- Stimulant laxatives directly trigger the nerves in your intestinal wall, increasing both secretions and muscle contractions. They’re the most powerful over-the-counter option and usually work within 6 to 12 hours, but they’re best for occasional use rather than daily reliance.
Magnesium citrate is a popular osmotic option that comes in liquid form. It’s widely available and effective for occasional constipation. For any laxative, drink a full glass of water when you take it.
What Probiotics Can and Can’t Do
Probiotics are frequently marketed for constipation, but the evidence is mixed. One of the most studied strains, Bifidobacterium lactis HN019, was shown in shorter trials to reduce the time food takes to pass through the colon. However, a more rigorous multi-center, triple-blind, placebo-controlled trial found that HN019 was not superior to a placebo for improving bowel movement frequency in people with functional constipation.
That doesn’t mean probiotics are useless for gut health broadly, but they shouldn’t be your primary strategy for constipation relief. If you want to try them, fermented foods like yogurt, kefir, and sauerkraut are a low-risk way to introduce beneficial bacteria.
Signs That Need Medical Attention
Most constipation is temporary and manageable at home, but certain symptoms signal something more serious. According to the National Institute of Diabetes and Digestive and Kidney Diseases, you should see a doctor promptly if constipation is accompanied by rectal bleeding, blood in your stool, constant abdominal pain, inability to pass gas, vomiting, fever, lower back pain, or unexplained weight loss. These can indicate a bowel obstruction, inflammatory condition, or other issue that requires evaluation beyond lifestyle changes.