Constipation affects many people at some point, causing discomfort, bloating, and an overall feeling of being “backed up.” While everyone’s digestive system is different, there are some tried-and-true tricks for relieving constipation quickly and effectively. Here’s a guide to help you get things moving again with simple dietary, lifestyle, and at-home remedies.

1. Increase Your Fiber Intake

Fiber is essential for healthy digestion and can be very effective for relieving constipation. It adds bulk to the stool, helping it move through the intestines more easily. There are two types of fiber to consider:

• Soluble Fiber: Found in foods like oats, beans, and apples, soluble fiber absorbs water and forms a gel-like consistency, which can soften stools.
• Insoluble Fiber: Found in whole grains, nuts, and vegetables, insoluble fiber adds bulk to the stool, helping it pass more quickly through the digestive tract.

Aiming for 25–30 grams of fiber daily is a good target for most adults. However, increase your fiber intake gradually to avoid gas and bloating, and pair it with adequate water intake to maximize its effectiveness.

2. Stay Hydrated

Dehydration is a common cause of constipation. When the body lacks water, it pulls water from the intestines, making stools hard and dry. Drinking enough water daily softens stools and helps them move smoothly through the digestive tract.

• Start with a glass of water first thing in the morning: A large glass of warm or room-temperature water can help stimulate bowel movements.
• Aim for 8–10 cups of water a day, adjusting based on activity level and climate. If plain water gets boring, consider adding slices of lemon or cucumber for a flavor boost.

3. Exercise Regularly

Physical activity stimulates the muscles in the intestines, which helps move stool through the digestive tract. While intense workouts are beneficial, even light activities like walking, yoga, or stretching can make a difference.

• Go for a post-meal walk: Walking after meals can kickstart digestion and encourage regular bowel movements.
• Try gentle abdominal exercises like twists or leg raises to encourage movement in the intestines.

4. Incorporate Probiotics

A healthy gut microbiome is essential for regular digestion, and probiotics—found in fermented foods or supplements—can improve gut health. Probiotics add beneficial bacteria to the digestive tract, which can help alleviate constipation over time.

• Foods high in probiotics include yogurt, kefir, sauerkraut, kimchi, and kombucha.
• If dietary sources aren’t enough, you can try a probiotic supplement with strains like Lactobacillus and Bifidobacterium, which are known to support digestion.

5. Try a Fiber Supplement

If getting enough fiber from food alone is challenging, a fiber supplement can help. Common options include psyllium husk, methylcellulose, and inulin, which are available in powder, capsule, or chewable form.

• Psyllium husk is particularly effective, as it absorbs water and forms a gel that softens stool.
• Start with a small dose and drink plenty of water to avoid bloating or discomfort.

6. Use a Stool Softener or Laxative (When Necessary)

If lifestyle changes alone aren’t enough, over-the-counter stool softeners or laxatives may be beneficial for occasional use:

• Stool Softeners: These help moisten stools, making them easier to pass.
• Osmotic Laxatives: Options like polyethylene glycol draw water into the intestines, which can help relieve constipation within 1–3 days.
• Stimulant Laxatives: Stimulants like senna or bisacodyl stimulate bowel contractions and work within a few hours.

Laxatives should only be used occasionally, as overuse can lead to dependency and affect natural bowel function. Consult a healthcare provider if you’re unsure which option is best for you.

7. Drink a Warm Beverage

A warm beverage, especially in the morning, can help stimulate the digestive system and encourage a bowel movement. Caffeinated coffee has a mild laxative effect, but decaf coffee, tea, or simply warm water with lemon can also be effective.

• Try a cup of warm water with lemon upon waking, which can stimulate digestion.
• Peppermint or ginger tea are also great choices, as they soothe the digestive system and encourage bowel movements.

8. Consider Magnesium Supplements

Magnesium is a mineral that helps relax muscles, including those in the digestive tract, and can have a mild laxative effect. Magnesium supplements, like magnesium citrate or magnesium oxide, can relieve constipation by drawing water into the intestines, softening stool.

• Start with a low dose and gradually increase if needed, as too much magnesium can cause diarrhea.
• Take magnesium at night if constipation is recurring, as it can help with bowel movements in the morning.

9. Create a Consistent Bathroom Routine

Consistency helps train the body, and a regular bathroom routine can encourage regularity:

• Go to the bathroom at the same time each day, ideally in the morning, when the body’s natural bowel movements are strongest.
• Don’t ignore the urge to go. Holding it in can lead to harder stools and more difficulty passing stool later.

10. Use the Squat Position

The squatting position can help align the intestines for easier stool passage. While most Western toilets don’t allow for a squatting posture, a footstool or a “squatty potty” can help simulate the effect:

• Place a stool under your feet while sitting on the toilet to raise your knees above hip level, which relaxes the muscles around the colon and promotes bowel movement.

11. Add Healthy Oils to Your Diet

Certain healthy oils, like olive oil and coconut oil, can act as natural lubricants in the digestive tract, making it easier to pass stool:

• Try a tablespoon of olive oil on an empty stomach in the morning. This can stimulate digestion and make stool softer.
• Adding healthy fats, such as avocados, nuts, and seeds, can also promote digestion and help with constipation.

12. Practice Deep Breathing and Relaxation Techniques

Stress can affect digestion, as the gut and brain are closely connected. Chronic stress can slow down bowel movements, so practicing relaxation techniques may help relieve constipation:

• Deep breathing exercises or meditation can reduce stress and encourage regular bowel movements.
• Gentle belly massage can also help stimulate the intestines and promote bowel movement.

When to Seek Medical Attention

While constipation is usually temporary, sometimes it can be a sign of an underlying health condition. Seek medical advice if:

• You have constipation that lasts longer than two weeks.
• There’s blood in your stool or severe abdominal pain.
• Constipation is accompanied by unexplained weight loss, fever, or fatigue.

These symptoms could indicate more serious issues, such as a bowel obstruction or gastrointestinal condition.

Final Thoughts

Constipation can be uncomfortable, but many at-home remedies and lifestyle adjustments can offer relief. By incorporating fiber-rich foods, staying hydrated, and keeping active, you can support regular bowel movements and prevent constipation. For persistent cases, supplements, stool softeners, or laxatives can provide additional help, but it’s always wise to use them sparingly and consult a healthcare provider for long-term solutions.

With a few simple tricks and some minor adjustments, you can keep your digestive system moving smoothly and feel more comfortable day to day.