Constipation affects roughly 10% of the global population, and fixing it usually comes down to a handful of changes you can start today. Most cases respond well to adjustments in fiber intake, hydration, movement, and body positioning, though over-the-counter options can help when lifestyle changes aren’t enough on their own.
Eat More of the Right Fiber
Fiber is the single most effective dietary tool for constipation, but not all fiber works the same way. Two types actually produce a laxative effect: coarse insoluble fiber (like wheat bran) physically stimulates the intestinal lining, triggering it to release water and mucus, while gel-forming soluble fiber (like psyllium) holds onto water and resists drying out as it moves through the colon. Both mechanisms soften stool and add bulk, making it easier to pass.
What catches many people off guard is that some popular “fiber” supplements don’t help constipation at all. Fibers that ferment quickly in the gut, like inulin and wheat dextrin, break down before they reach the end of the colon. Since they’re no longer present in the stool, they can’t hold water or add bulk. In some cases, fermentable fibers can actually make constipation worse. If you’ve been taking a fiber supplement without results, check what’s in it. Psyllium husk is one of the most consistently effective options.
Most adults fall well short of their daily fiber targets. Women under 30 need about 28 grams per day, while men in their 30s and 40s need around 34 grams. Some of the easiest foods to work into your routine: a cup of green peas delivers 9 grams, a cup of raspberries has 8 grams, and a cup of broccoli or a medium pear each provide about 5 grams. If your current intake is low, increase gradually over a week or two to avoid bloating and gas.
Drink Enough Water
Fiber only works when there’s enough water in your system. Both coarse insoluble fiber and gel-forming soluble fiber depend on water to soften stool. Without adequate hydration, adding more fiber can actually make things harder to pass. A general target of six to eight glasses per day is a reasonable starting point, though you may need more if you’re active, live in a hot climate, or are significantly increasing your fiber intake.
Use Your Body Position to Your Advantage
The standard toilet puts your body in a 90-degree seated position, which isn’t ideal for moving your bowels. A muscle called the puborectalis wraps around the rectum like a sling, creating a kink that helps with continence. When you sit upright, that kink stays partially in place. When you raise your knees above your hips, mimicking a squat, the muscle relaxes and the rectal canal straightens to about 100 to 110 degrees. This reduces the amount of straining needed and allows more complete evacuation.
You don’t need to hover over the toilet. A small footstool placed in front of the toilet, raising your feet six to eight inches, achieves a similar effect. Research comparing seated and squatting positions consistently finds that squatting requires less abdominal pressure and less effort to evacuate the bowel.
Move Your Body Regularly
Physical activity stimulates intestinal muscle contractions as a natural consequence of increased heart rate and breathing. Aerobic exercise is particularly effective. You don’t need intense workouts. A daily 20- to 30-minute walk, a bike ride, or a swim can meaningfully speed up the time it takes food to move through your digestive tract. If you’ve been sedentary, even light movement after meals can help get things going.
Over-the-Counter Laxatives
When fiber, water, and exercise aren’t resolving the problem, several categories of over-the-counter laxatives can help. They work through different mechanisms, so choosing the right type matters.
- Bulk-forming laxatives (psyllium, methylcellulose) work like dietary fiber, retaining fluid in the stool to increase bulk and softness. These are the gentlest option and safe for daily use, but they take a day or two to work.
- Osmotic laxatives (polyethylene glycol, milk of magnesia, lactulose) draw water into the bowel. Polyethylene glycol is one of the most commonly recommended options for occasional constipation and typically produces a bowel movement within one to three days.
- Stool softeners (docusate) lower the surface tension of stool so water and fats can penetrate it. These are mild and often used after surgery or childbirth, though evidence for their effectiveness is weaker than for osmotic or bulk-forming options.
- Stimulant laxatives (bisacodyl, senna) directly trigger contractions in the intestinal wall and reduce water absorption. They’re faster-acting, often working within 6 to 12 hours, but they’re best reserved for occasional use rather than a daily habit.
Magnesium as a Short-Term Fix
Magnesium citrate is a widely available osmotic laxative that works by pulling water into the intestines. It’s fast: relief typically comes within 30 minutes to 6 hours. It’s sold as a liquid solution or in tablet form and is useful as a short-term remedy when you need results quickly. Because of its potency, it’s not ideal for everyday use and can cause cramping or loose stools if the dose is too high.
Probiotics for Slower Transit
Certain probiotic strains can reduce the time it takes for food to travel through the digestive system. A meta-analysis of randomized controlled trials found that probiotic supplementation significantly decreased intestinal transit time compared to placebo. Not all strains performed equally. Bifidobacterium lactis HN019 and Bifidobacterium lactis DN-173 010 showed the largest effects, while other strains and combination products had small effects that weren’t statistically significant. If you’re going to try probiotics, look for products that contain those specific strains rather than a generic blend.
Build a Routine
Your colon is most active in the morning and after meals, driven by a reflex triggered when food enters the stomach. Taking advantage of this natural rhythm can make a real difference. Try sitting on the toilet for 5 to 10 minutes after breakfast each morning, even if you don’t feel an immediate urge. Over time, this trains your body to expect a bowel movement at that time. Ignoring the urge to go when it does arise, whether because of a busy schedule or an inconvenient setting, can worsen constipation over weeks and months as the rectum gradually adapts to holding more stool.
Warning Signs That Need Attention
Most constipation is functional, meaning there’s no serious underlying disease. But certain symptoms alongside constipation point to something that warrants medical evaluation: rectal bleeding or blood in the stool, black-colored stools, persistent stomach pain, unintentional weight loss, unusual changes in stool shape or color, or symptoms lasting longer than three weeks. Constipation that’s severe enough to interfere with your daily activities also deserves a professional assessment, as it may involve pelvic floor dysfunction or another treatable condition that won’t respond to fiber alone.