If you’re constipated, the fastest thing you can do right now is drink a full glass of water, move your body for 10 to 15 minutes, and try a different position on the toilet. Those three steps alone can get things moving for mild cases. For stubborn constipation, over-the-counter options and dietary changes are reliable next steps, and most people find relief within hours to a few days.
Constipation is typically defined as fewer than three bowel movements per week, or stools that are hard, lumpy, and difficult to pass. If that describes your last several days, here’s what actually works.
Change Your Position on the Toilet
The way you sit matters more than most people realize. When you sit on a standard toilet with your feet flat on the floor, there’s a natural bend between your rectum and anal canal that acts almost like a kink in a garden hose. Raising your knees above your hips straightens that angle from roughly 80 degrees to about 100 to 110 degrees, giving stool a clearer path out.
The simplest way to do this is to place a footstool, a stack of books, or a small step under your feet while you sit. One study found that using a footstool cut the average time on the toilet nearly in half (about 56 seconds versus 113 seconds without one) and significantly reduced straining. Leaning your upper body slightly forward while your feet are elevated can help even more, particularly for older adults. This isn’t a cure for chronic constipation on its own, but it makes every bathroom attempt more productive.
Drink More Water, Especially With Fiber
Stool consistency is surprisingly sensitive to hydration. A normal stool is about 74% water. Drop that by just 2 percentage points and it becomes noticeably harder to pass. So if you’re not drinking enough fluids, that alone can be the bottleneck.
Water intake matters most when you’re also eating fiber. In a clinical trial, patients who ate 25 grams of fiber daily and drank 2 liters of water had better bowel movement frequency and less laxative use than those who ate the same amount of fiber but drank water only when thirsty. The fiber absorbs water and adds bulk that pushes things along, but it needs the fluid to work. Without enough water, extra fiber can actually make constipation worse.
Eat More Fiber (but Increase Gradually)
Most adults should aim for 28 to 34 grams of fiber per day. The reality is that most Americans eat less than half that amount. Closing that gap is one of the most effective long-term fixes for constipation.
Good sources include beans, lentils, whole grains, berries, pears, broccoli, and sweet potatoes. If your current intake is low, add fiber slowly over a week or two. Jumping from 12 grams to 30 grams overnight often causes bloating and gas, which can make you feel worse before you feel better.
Prunes deserve a special mention. A randomized clinical trial found that eating dried plums (about 50 grams, or roughly 5 to 6 prunes, twice daily) improved both bowel movement frequency and stool consistency more effectively than psyllium, a common fiber supplement. The researchers concluded prunes should be considered a first-line option for mild to moderate constipation. They contain both fiber and a natural sugar alcohol called sorbitol that draws water into the intestine.
Try an Abdominal Massage
Gently massaging your abdomen can physically encourage your colon to move stool along. A meta-analysis of 13 studies found that abdominal massage increased the frequency of bowel movements, reduced straining and bloating, and improved stool consistency compared to no treatment. The pressure on your abdominal wall stimulates the intestinal muscles to contract, shortening the time stool sits in the colon and allowing it to retain more water.
The general technique follows the path of your colon: start on the lower right side of your abdomen, move up toward your ribs, across to the left, and then down. Use firm but comfortable circular pressure. You can do this lying on your back with your knees bent. Five to ten minutes is usually enough, and many people find it helpful to do this in the morning or about 20 minutes before attempting a bowel movement.
Over-the-Counter Laxatives
When lifestyle changes aren’t enough, several types of laxatives are available without a prescription. They work in different ways, and choosing the right one depends on how quickly you need relief.
- Osmotic laxatives (like polyethylene glycol 3350, sold as MiraLAX) draw water into the intestine to soften stool. The standard adult dose is 17 grams mixed into a glass of liquid, taken once daily. These are gentle and well tolerated, but they can take one to three days to work. Don’t use them for more than 7 consecutive days unless a doctor has advised otherwise.
- Fiber supplements (like psyllium or methylcellulose) work similarly to dietary fiber, absorbing water and adding bulk. They’re best for ongoing use rather than immediate relief. Always take them with plenty of water.
- Stimulant laxatives (like bisacodyl or senna) trigger the muscles in your intestinal wall to contract, physically pushing stool through. These work faster, often within 6 to 12 hours, but they can cause cramping. They’re meant for occasional use, not daily.
- Magnesium citrate is a saline laxative that pulls water into the bowel. It typically produces a bowel movement within 30 minutes to 6 hours. Take it with a full 8-ounce glass of water. It’s effective for short-term relief but can cause loose stools if overused.
For most people dealing with occasional constipation, an osmotic laxative or magnesium citrate is a reasonable first choice. Stimulant laxatives are best reserved for when gentler options haven’t worked.
Get Moving
Physical activity stimulates the muscles in your intestinal wall, helping move stool through your colon faster. You don’t need an intense workout. A 15 to 20 minute walk, some gentle yoga, or light stretching can be enough to make a difference. This is especially helpful in the morning, when your colon is naturally more active.
Signs That Need Medical Attention
Most constipation resolves with the strategies above. But certain symptoms suggest something more than a routine backup. Blood in your stool, unintentional weight loss, severe pain during bowel movements, or constipation that lasts longer than three weeks warrants a visit to your doctor. The same applies if constipation is new and unusual for you, with no obvious cause like a change in diet, travel, or a new medication.