For most cases of constipation, the fix comes down to three things: more fiber, more water, and more movement. These changes work within a few days for the majority of people. When they don’t, over-the-counter laxatives can help in the short term, and simple techniques like changing your position on the toilet can make a surprising difference.
Start With Fiber (Both Kinds)
Fiber is the single most effective dietary tool for constipation, but not all fiber works the same way. Soluble fiber dissolves in water and forms a gel in your digestive tract. That gel adds bulk to your stool while also softening it, making it easier and more comfortable to pass. Good sources include oatmeal, apples, bananas, cooked vegetables, and whole grains.
Insoluble fiber is roughage: material your body can’t break down, so it passes through largely intact and helps push everything along. You’ll find it in leafy greens, nuts, popcorn, dried fruit, and the skins and seeds of fruits and vegetables. Some foods deliver both types at once. Potatoes and apples, for example, have soluble fiber inside and insoluble fiber in the skin.
The U.S. Dietary Guidelines recommend 14 grams of fiber per 1,000 calories you eat. For most adults, that works out to somewhere between 25 and 35 grams a day. Most Americans fall well short of that. If your current intake is low, increase it gradually over a week or two. Adding too much fiber too fast can cause bloating and gas, which defeats the purpose.
Water Makes Fiber Work
Fiber without enough fluid can actually make constipation worse. Soluble fiber needs water to form that stool-softening gel, and insoluble fiber needs water to move smoothly through your intestines. Think of it this way: fiber is a sponge, and without water to absorb, it just sits there.
Adult men generally need around 100 to 110 ounces of fluid per day (about 12 to 14 cups), while adult women need roughly 75 to 80 ounces (9 to 10 cups). These totals include water from food and other beverages, not just glasses of water. If you’re increasing your fiber intake, make a point of drinking more water alongside it.
Change Your Position on the Toilet
A U-shaped muscle called the puborectalis wraps around your rectum like a sling. When you’re sitting upright on a standard toilet, this muscle stays partially contracted, creating a kink in your lower bowel, similar to bending a garden hose. That kink forces you to strain harder to push stool out.
Raising your feet on a small stool (6 to 9 inches) while sitting on the toilet brings your knees closer to your chest, mimicking a squatting position. This relaxes the puborectalis muscle and straightens the pathway out of your colon. X-ray studies confirm that the rectum straightens significantly more in a squatting position. A cheap footstool in front of your toilet is one of the simplest, most underrated constipation fixes.
Try Abdominal Self-Massage
Massaging your abdomen can physically help move stool through your colon. The technique follows the path of your large intestine in a clockwise direction. Start at your lower right side near your hip bone, press firmly and slide your hand upward toward your ribs, then across your upper abdomen to the left, and finally down the left side toward your lower left hip. Use steady, deep pressure, as if you’re squeezing toothpaste through a tube. Two minutes of this, repeated once or twice, can stimulate the colon enough to get things moving.
Over-the-Counter Laxatives
When lifestyle changes aren’t enough, several types of laxatives are available without a prescription. They work differently and on different timelines, so picking the right one matters.
- Bulk-forming laxatives (like psyllium husk) work the same way dietary fiber does. They add soluble fiber to your stool, drawing in water to make it bigger and softer. They’re the gentlest option but also the slowest, taking anywhere from 12 hours to three days.
- Osmotic laxatives (like polyethylene glycol) pull water into your colon from surrounding tissues, softening stool so it passes more easily. Most take one to three days, though saline types can work in as little as 30 minutes.
- Stimulant laxatives (like senna or bisacodyl) activate the nerves controlling your colon muscles, forcing contractions that push stool along. They typically work within 6 to 12 hours.
- Lubricant laxatives coat the inside of your colon so stool stays moist and slides out more easily. Expect results in 6 to 8 hours.
For occasional constipation, osmotic laxatives are generally the safest starting point. Bulk-forming types are fine for longer use since they essentially mimic a high-fiber diet. Stimulant laxatives deserve more caution. Using them too often can make your bowel dependent on them, potentially to the point where you can’t have a bowel movement without one. Reserve stimulant laxatives for occasional use when gentler options haven’t worked.
Magnesium Citrate for Stubborn Cases
Magnesium citrate is an osmotic laxative you can buy in liquid form at most pharmacies. It works by drawing a large amount of water into the colon, and it tends to produce results faster than milder osmotic options. It’s useful when you’ve been constipated for several days and need more aggressive relief.
The downside is that it can cause abdominal cramping, diarrhea, nausea, and gas. It also affects your body’s electrolyte balance, so it’s not something to use regularly. People with kidney problems or existing electrolyte imbalances should avoid it entirely. For the average person dealing with a stubborn bout of constipation, it works well as a one-time reset, not a daily habit.
The Role of Physical Activity
You’ll often hear that exercise helps constipation, and there’s logic behind it: movement stimulates the muscles in your intestinal wall. Walking, in particular, seems to help many people get things moving. That said, the science is more nuanced than the advice suggests. One study of 23 healthy volunteers found that light aerobic exercise (walking on a treadmill for 60 minutes) actually slowed transit through the upper digestive tract compared to sitting still.
The practical takeaway is that regular physical activity supports overall digestive health and is worth doing for many reasons, but it’s not a reliable standalone fix for constipation. Pair it with the dietary changes above rather than relying on a walk alone to solve the problem.
Warning Signs That Need Attention
Most constipation resolves with the strategies above. But certain symptoms alongside constipation signal something more serious. Blood in your stool, unexplained weight loss, and vomiting paired with constipation all warrant a call to your doctor. If you haven’t had a bowel movement for a prolonged stretch and you’re also experiencing severe abdominal pain or major bloating, that combination can be a medical emergency, particularly if it could indicate an intestinal obstruction. In those cases, go to the emergency room rather than trying to manage it at home.