Most constipation responds well to simple, low-cost remedies you can start today. Increasing fiber intake, staying hydrated, and using the right over-the-counter product will resolve the problem for the majority of people. If those steps don’t work within a few weeks, prescription options and other strategies can help.
High-Fiber Foods: The First Step
Fiber is the single most effective dietary change for constipation. It works by drawing water into your stool, making it larger and softer, which signals your colon to push things along. 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. The average person falls well short of that.
Legumes pack the most fiber per serving. A cup of cooked split peas delivers 16 grams, lentils provide 15.5 grams, and black beans offer 15 grams. If you’re not a bean person, an ounce of chia seeds (about two tablespoons) gives you 10 grams. Among vegetables, green peas lead with 9 grams per cup, followed by broccoli and turnip greens at 5 grams each. Fruits like raspberries (8 grams per cup) and pears (5.5 grams each) are also strong choices. Whole grains help too: a cup of whole-wheat pasta or cooked barley adds 6 grams.
One important note: adding fiber too quickly can cause bloating and gas. Increase your intake gradually over a week or two, and drink more water alongside it, since fiber needs fluid to do its job.
How Much Water You Actually Need
The standard advice is 1.5 to 2 liters (roughly 6 to 8 glasses) of fluid per day. But the evidence on hydration and constipation is more nuanced than most people realize. Drinking extra water beyond your normal intake doesn’t appear to increase stool output on its own, unless you’re already dehydrated. Where hydration makes the biggest difference is when you pair it with adequate fiber. One study in people with functional constipation who were eating 25 grams of fiber daily found that drinking about 2 liters of fluid per day increased bowel movement frequency and reduced laxative use compared to drinking only 1 liter.
Very low fluid intake (around 500 milliliters a day, or about two glasses) does clearly slow things down. So the practical takeaway is: if you’re increasing your fiber, make sure you’re also drinking enough. Water, tea, coffee, and other non-alcoholic beverages all count.
Prunes: A Surprisingly Effective Remedy
Prunes aren’t just folk medicine. Research shows that eating about two-thirds of a cup (100 grams) of prunes daily produces greater improvements in stool frequency and consistency than psyllium husk, one of the most commonly recommended fiber supplements. If you prefer liquid, as little as 2 ounces of prune juice daily can relieve constipation symptoms over several weeks.
The secret ingredient is sorbitol, a sugar alcohol that your body absorbs slowly. Much of it reaches the large intestine undigested, where it pulls water into the colon and softens stool. The fermentation of sorbitol by gut bacteria also contributes to looser stools, though this same process can cause gas. Start with a small amount and work your way up to 4 ounces of juice or a handful of whole prunes to see how your body responds.
Over-the-Counter Laxatives
When dietary changes aren’t enough, several types of laxatives are available without a prescription. They work through different mechanisms, and choosing the right one depends on your situation.
Osmotic Laxatives
Polyethylene glycol (sold as MiraLAX and similar brands) is the only over-the-counter laxative that received a strong recommendation for chronic use in the joint guidelines from the American Gastroenterological Association and American College of Gastroenterology. It works by pulling water into your colon, softening stool so it passes more easily. It’s gentle, well tolerated, and typically produces results within one to three days.
Milk of magnesia (magnesium hydroxide) falls into the same category. It’s effective but should be used more cautiously if you have kidney problems, since your body may have difficulty clearing the extra magnesium.
Bulk-Forming Laxatives
These are essentially concentrated fiber supplements. Psyllium (Metamucil), methylcellulose (Citrucel), and polycarbophil (FiberCon) all work by absorbing water and expanding in your intestine, creating a larger, softer stool. They’re a good option if you struggle to get enough fiber from food alone. Clinical guidelines suggest psyllium specifically as a reasonable choice, though the evidence is rated lower than for polyethylene glycol.
Stimulant Laxatives
Bisacodyl (Dulcolax tablets) and senna (found in many herbal laxative teas) activate the nerves controlling your colon muscles, forcing contractions that move stool along. They work faster than osmotic or bulk-forming options, often within 6 to 12 hours. Guidelines give bisacodyl a strong recommendation for short-term use (under four weeks) or as a rescue option when gentler approaches haven’t worked. These aren’t ideal for daily long-term use.
Stool Softeners
Docusate (Colace) increases the water and fat absorbed by your stool, making it softer. It’s widely recommended, especially after surgery or during pregnancy, though it tends to be milder and less effective than osmotic laxatives for significant constipation.
Magnesium Supplements
Magnesium citrate is a popular option that doubles as both a mineral supplement and an osmotic laxative. It draws water into the intestines and can produce a bowel movement within hours. However, it’s meant for short-term use only, generally no more than one week unless a doctor advises otherwise. Side effects include loose or watery stools, and overdose symptoms can include dizziness, drowsiness, and slow heart rate. People with kidney disease or those on sodium- or magnesium-restricted diets should talk to their doctor before using it.
Probiotics
Certain probiotic strains may help with constipation, though the effects are more modest than what you’d get from fiber or laxatives. Clinical trials have found that multi-strain formulas containing specific strains of Bifidobacterium and Lactobacillus can improve stool consistency and increase the number of bowel movements per week. One trial showed that a Bifidobacterium bifidum strain significantly improved spontaneous bowel movements after 28 days. Probiotics are unlikely to solve constipation on their own, but they may be a useful addition to other strategies, especially if you suspect your gut bacteria could use support after antibiotics or a period of poor diet.
Prescription Treatments
If over-the-counter products haven’t helped after a reasonable trial, prescription medications are the next step. These fall into two main categories. The first group works by increasing fluid secretion in your intestines, which softens stool and reduces pain and bloating. The second group are prokinetics, which increase the frequency of contractions in your digestive tract to physically move things along.
Among prescription options, linaclotide, plecanatide, and prucalopride all received strong recommendations in clinical guidelines, based on moderate-quality evidence. These are specifically intended for people who’ve already tried over-the-counter approaches without success.
Warning Signs That Need Attention
Most constipation is uncomfortable but not dangerous. However, some symptoms signal something more serious. Blood in your stool, unexplained weight loss, vomiting alongside constipation, or severe abdominal pain with prolonged inability to have a bowel movement all warrant prompt medical evaluation. Severe bloating combined with a complete inability to pass stool or gas can indicate a bowel obstruction, which is a medical emergency.