And you’re not the only one. Constipation is one of the most common digestive discomforts, affecting around 15% of the population at a given time. The internet is full of "instant fixes" and "quick tricks" to relieve constipation. But not everything that promises actually delivers. Here's an honest breakdown of evidence-based ways to relieve constipation. 

What is Constipation? And What Causes It? 

Constipation is a condition defined as having fewer than three bowel movements per week. It also includes passing stools that are dry, hard, lumpy, or difficult to pass. Here are the common causes behind constipation: 

The good news is most constipation cases respond well to simple dietary and lifestyle changes. 

8 Easy Ways to Get Rid of Constipation 

Here are the 8 things you can do to get rid of constipation easily. 

Dehydration is one of the most common and most fixable causes of constipation. When your body doesn't have enough water, the large intestine absorbs extra fluid from your stool. This makes the stool hard, dry, and difficult to pass. 

What to do: 

Avoid alcohol or excessive caffeine, as they may dehydrate your body and affect nutrient absorption. 

Fiber is the most well-established dietary intervention for constipation. Two types of fiber work in different ways. You need both: 

The recommended daily fiber intake is 25 g/day for adult women and 38 g/day for adult men. Most people still get far less than this. 

What to do: 

Fiber also helps to balance the gut microbiome. Remember to drink plenty of water alongside your fiber intake for optimal absorption. 

Physical activity directly stimulates gut motility. It boosts the muscular contractions that move stool through the intestine. Research consistently shows that regular exercise reduces constipation and speeds intestinal transit time (Cui et al., 2024)1. However, this doesn't mean you need intense workouts. 

What to do: 

Further, sedentary behavior, particularly long periods of sitting, is directly associated with slower gut transit and increased constipation risk. 

The human body is anatomically designed to defecate in a squatting position, not seated on a Western toilet. When seated, the puborectalis muscle partially kinks the rectum, requiring more straining (Rahgoshay et al., 2025)2. Raising your feet changes the angle and relaxes this muscle. 

What to do: 

This is one of the most underestimated ways to relieve constipation. With the right position, you can significantly reduce straining and make evacuation easier. 

Caffeinated coffee is a well-established bowel stimulant. Studies show that coffee stimulates contractions in the colon, sometimes within minutes of drinking (Brown et al., 1990)3. This might be because caffeine and other compounds in coffee trigger gastric acid, along with enzymes that support digestion. 

What to do: 

Please note that coffee is also mildly diuretic. So balance it with water to avoid dehydration. 

Your body, even your bowel, loves to follow a natural routine. The gastrocolic reflex, a natural increase in bowel activity triggered by eating, is strongest in the morning after breakfast. Try to train your body around your biological clock. 

What to do: 

Further, don't ignore the urge to go. Repeatedly suppressing the urge weakens the reflex over time. 

If you're dealing with chronic constipation, probiotics may help. A review of clinical trials found that probiotic supplementation reduced intestinal transit time and improved stool consistency in people with chronic constipation (Miller & Ouwehand, 2013)4.  

What to do: 

Probiotic strains including Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus have the strongest evidence for constipation relief. 

Your diet plays an important role in your bowel movements. Some foods have been studied for their ability to relieve constipation. Other foods slow digestion and can worsen constipation. 

What to do: 

The infographic below compiles the foods you should eat vs. the foods you should avoid during constipation.

Things Not to Do When Constipated 

It's not just about what to do to relieve constipation, but also what you shouldn't do to avoid worsening it. 

When to See a Doctor 

Most people get relief from constipation with the above strategies and a balanced diet. However, see a healthcare provider if you experience: 

These symptoms may indicate underlying conditions including hypothyroidism, colorectal cancer, intestinal obstruction, or other conditions requiring medical assessment. 

For occasional constipation that hasn't responded to diet and lifestyle, you may consider over-the-counter laxatives. Here's how to choose the best OTC laxative for constipation relief. 

Note: If the condition persists for 3 weeks or longer, consider an expert. Further, avoid using OTC laxatives for long-term support. 

The Final Takeaway 

If you're still wondering how to get rid of constipation, the answer is simple. Observe your lifestyle, and address the root cause first. For most people, consistent diet and lifestyle changes resolve occasional constipation within a few days. 

Frequently Asked Questions (FAQs) 

Q1. How to get rid of constipation immediately? 

Stimulant laxatives are the fastest way to get rid of constipation. You may try DIY home methods, including drinking warm water or a caffeinated hot coffee. 

Q2. How long is too long to be constipated? 

Not having regular bowel movements for 3 consecutive days can trigger chronic constipation.  

Q3. Which foods help with constipation immediately? 

Foods like prunes, kiwi, apple, or pear juice may help relieve constipation quickly. Further, warm water with a pinch of lemon or caffeinated coffee can also help. 

Q4. What are the warning signs of constipation? 

The warning signs of constipation include persistent diarrhea, blood in stool, severe abdominal pain, and vomiting. 

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