If you’re constipated right now, the fastest relief comes from a glycerin or bisacodyl suppository, which typically produces a bowel movement within 15 to 60 minutes. But you have several options depending on how quickly you need results and what you have on hand. Here’s what actually works, starting with the quickest fixes and moving into changes that prevent it from happening again.
Change Your Position First
Before reaching for anything in the medicine cabinet, try adjusting how you sit on the toilet. Your body has a muscle called the puborectalis that wraps around the rectum like a sling, creating a sharp bend that helps you hold stool in. When you sit on a standard toilet at a 90-degree angle, that muscle stays partially contracted, keeping the bend tight. Raising your knees above your hips, either with a footstool or by leaning forward, relaxes the muscle and straightens the pathway from about 90 degrees to roughly 126 degrees. That difference makes passing stool significantly easier.
A small stool or even a stack of books under your feet can mimic a squatting position. Combine this with slow, deep breathing and gentle bearing down rather than straining hard.
Drink Something Warm
A warm beverage, especially coffee, can jumpstart things. Coffee triggers the release of a hormone called gastrin from your stomach lining, which stimulates the muscles in your colon to start contracting. This effect is strongest in the morning, when your body’s natural reflex to move stool through the colon is already at its peak. Even warm water or tea can help: warm liquids cause smooth muscle relaxation throughout the digestive tract, reducing resistance and helping things move along.
Over-the-Counter Options by Speed
If positioning and warm drinks aren’t enough, laxatives are the next step. They fall into a few categories, and the main practical difference is how fast they work.
- Suppositories (15 to 60 minutes): These are inserted rectally and act directly where the blockage is. They’re the fastest option available without a prescription.
- Saline osmotic laxatives (30 minutes to 6 hours): Products like magnesium hydroxide (Milk of Magnesia) or magnesium citrate pull water into the colon, softening stool so it’s easier to pass. These are a good middle-ground option when you want relief within a few hours.
- Stimulant laxatives (6 to 12 hours): Bisacodyl and senna activate the nerves controlling your colon muscles, essentially forcing the colon into motion. Take these before bed if you want relief by morning.
- Standard osmotic laxatives (1 to 3 days): Polyethylene glycol (MiraLAX) works the same water-pulling way as saline types but acts more gradually. It’s gentler and well suited for mild or recurring constipation rather than acute “I need to go now” situations.
- Bulk-forming agents (12 to 72 hours): Products like psyllium (Metamucil) absorb water and add bulk to stool. They start producing some effect in 12 to 24 hours but can take up to 72 hours for their full benefit. These are better for long-term regularity than immediate relief.
For right-now relief, a suppository or saline laxative is your best bet. Stimulant laxatives are effective but shouldn’t be your everyday go-to. They’re fine for occasional use, but relying on them regularly can make your colon less responsive over time.
Try Prunes or Kiwifruit
If you’d rather avoid the pharmacy, prunes are one of the most effective natural options. They contain sorbitol, a sugar alcohol that draws water into the small intestine and promotes a laxative effect. About 100 grams of prunes (roughly 10 to 12 prunes) is the dose used in research. You can eat them whole, blend them into a smoothie, or drink prune juice, though whole prunes also provide fiber. The effect isn’t as fast as a suppository, but many people notice results within several hours to overnight.
Kiwifruit is another option with good evidence behind it. Two kiwifruits a day can improve stool frequency and consistency, partly through their fiber content and partly through an enzyme that helps with gut motility.
What Keeps You Regular Long-Term
Fiber Intake
Most people don’t eat enough fiber, and this is the single biggest dietary factor in constipation. The recommended daily intake is 25 grams for women 50 and under (21 grams over 50) and 38 grams for men 50 and under (30 grams over 50). The average American gets about 15 grams.
Insoluble fiber, found in whole grains, vegetables, and wheat bran, is the type that directly helps constipation. It doesn’t dissolve in water. Instead, it adds bulk to stool and helps push material through your digestive system. Soluble fiber, found in oats, beans, and fruits, dissolves into a gel-like substance and plays a bigger role in cholesterol and blood sugar regulation, though it still contributes to overall digestive health. You want both types, but if constipation is your problem, prioritize foods high in insoluble fiber.
Increase fiber gradually over a week or two. Adding too much too fast can cause bloating and gas, which makes you feel worse before you feel better.
Hydration
The advice to “drink more water” for constipation is everywhere, but the evidence is more nuanced than most people realize. Extra fluid above your normal intake doesn’t appear to increase stool output in people who are already adequately hydrated. However, if you’re dehydrated or your fluid intake is low, drinking more does make a meaningful difference. One study found that people eating 25 grams of fiber per day who increased their fluid intake to about 2 liters daily had more frequent bowel movements and used fewer laxatives compared to those drinking about 1 liter.
The practical takeaway: hydration matters most when you’re also eating enough fiber. Water is what fiber uses to do its job. Aim for roughly 1.5 to 2 liters (6 to 8 glasses) daily, and pay attention to signs of dehydration like dark urine or dry mouth.
Movement
Physical activity stimulates the muscles of your colon. Even a 20-to-30-minute walk can help. You don’t need intense exercise. Regular daily movement, especially after meals, supports the natural contractions that move stool through your system.
When Constipation Signals Something Else
Occasional constipation is common and usually harmless. But certain signs suggest something more serious is going on. Blood in your stool, unintentional weight loss of 10 pounds or more, or constipation that starts suddenly in someone over 50 all warrant prompt medical evaluation. These can be associated with conditions like colon cancer, inflammatory bowel disease, or other structural problems. Iron deficiency anemia alongside constipation is another red flag that needs investigation, not just a laxative.
Constipation lasting more than three weeks despite dietary changes and over-the-counter remedies also deserves a conversation with a healthcare provider. Chronic constipation sometimes involves pelvic floor dysfunction or slow colonic transit, both of which have targeted treatments that general advice won’t address.