The fastest natural constipation relief comes from warm water, prunes, and correcting your toilet position. For most adults, increasing fiber to 22–34 g/day, drinking 8–10 glasses of water daily, and walking 20–30 minutes resolves occasional constipation.
Key Takeaways:
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You're sitting on the toilet longer than usual, and your stomach feels tight, bloated, and uncomfortable. These are often signs of constipation.
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:
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Low daily fiber intake
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Insufficient water intake (chronic dehydration).
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A sedentary lifestyle, as low physical activity often slows gut motility.
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Medications such as opioids, antidepressants, and antacids containing calcium or aluminum.
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Chronic stress (cortisol) levels, which disrupt gut motility.
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Hormonal changes, including pregnancy, thyroid disorders, and menstrual cycles, can affect bowel habits.
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Chronic gut disorders like IBS or irritable bowel syndrome.
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.
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Drink More Water
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:
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Aim for at least 8–10 glasses (2–2.5 liters) of water daily.
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Add one extra glass of water for every additional 5 grams of fiber you eat.
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Warm or hot water in the morning may stimulate bowel movements more effectively than cold water.
Avoid alcohol or excessive caffeine, as they may dehydrate your body and affect nutrient absorption.
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Increase Your Fiber Intake
Fiber is the most well-established dietary intervention for constipation. Two types of fiber work in different ways. You need both:
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Soluble fiber (oats, apples, chia seeds, psyllium) absorbs water, forming a gel that softens stool.
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Insoluble fiber (wheat bran, whole grains, vegetable skins, nuts) adds bulk and speeds intestinal transit.
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:
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Increase fiber intake gradually. Add foods like prunes, garlic, beans, berries, etc.
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Adding too much too quickly causes bloating, gas, and cramping.
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Best to add one new high-fiber food per week.
Fiber also helps to balance the gut microbiome. Remember to drink plenty of water alongside your fiber intake for optimal absorption.
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Move Your Body
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:
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Try incorporating 20–30 minutes of brisk walking daily.
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Post-meal walks are particularly helpful. Research shows walking after eating stimulates the gastrocolic reflex.
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Yoga poses including twists and forward folds can physically massage the intestines and support movement.
Further, sedentary behavior, particularly long periods of sitting, is directly associated with slower gut transit and increased constipation risk.
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Try the Correct Toilet Position
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:
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Place a footstool, step, or even a stack under your feet while on the toilet.
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Aim to keep your knees higher than your hips.
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Lean forward slightly and rest your forearms on your thighs.
This is one of the most underestimated ways to relieve constipation. With the right position, you can significantly reduce straining and make evacuation easier.
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Drink Coffee (But Not Excessively)
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:
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Try adding 1-2 cups of caffeinated coffee daily.
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Morning is the best time to add meaningful support to your bowel movements.
Please note that coffee is also mildly diuretic. So balance it with water to avoid dehydration.
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Set a Regular Bathroom Routine
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:
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Try to go at the same time each day. Consistency trains the bowel
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Sitting on the toilet 15–20 minutes after your first meal of the day can train you to establish regular bowel habits.
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Don't rush or distract (yes, we are indirectly also saying not doomscroll while you poop).
Further, don't ignore the urge to go. Repeatedly suppressing the urge weakens the reflex over time.
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Consider Probiotics for Chronic Constipation
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:
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First, try adding probiotics with fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso.
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If your diet genuinely lacks probiotics, add probiotic supplementation and take it at the right time.
Probiotic strains including Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus have the strongest evidence for constipation relief.
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Balance Your Diet
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:
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Foods like prunes (dried plums) and psyllium husk can significantly improve stool frequency and consistency (Attaluri et al., 2011)5.
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Seeds like chia seeds and flaxseeds contain sufficient soluble and insoluble fiber. They also absorb water, form gel, and add bulk to stool.
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Processed food and excessive dairy products can worsen constipation, especially when you're already backed up.
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.
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Don't strain excessively. This may increase the risk of hemorrhoids and anal fissures.
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Don't rely on stimulant laxatives daily. They can cause laxative dependency.
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Don't drastically increase fiber without water. This makes constipation worse, not better.
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:
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Constipation lasting more than 3 weeks despite dietary changes
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Blood in your stool or on toilet paper
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Severe abdominal pain or cramping
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Unintentional weight loss alongside constipation
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Thin, pencil-like stools or unexplained diarrhea
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.
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OTC Laxatives for Constipation |
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Type |
How It Works |
Examples |
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Bulk-forming |
Adds fiber and water to stool |
Psyllium (Metamucil) |
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Osmotic |
Draws water into the colon |
Polyethylene glycol (MiraLax), magnesium citrate |
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Stool softeners |
Moistens stool with water and fats |
Docusate sodium (Colace) |
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Stimulant laxatives |
Stimulates intestinal contractions |
Senna, bisacodyl
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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.
References:
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Cui J, Xie F, Yue H, Xie C, Ma J, Han H, et al. Physical activity and constipation: a systematic review of cohort studies. J Glob Health. 2024;14:04197. doi:10.7189/jogh.14.04197. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11583288/
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Rahgoshay N, Rahdar M, Nikoo L, Daneshmandi H. Sitting vs. squatting: a scoping review of toilet postures and associated health outcomes. BMC Public Health. 2025;25:2192. doi:10.1186/s12889-025-23379-8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12219158/
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Brown SR, Cann PA, Read NW. Effect of coffee on distal colon function. Gut. 1990;31(4):450-453. doi:10.1136/gut.31.4.450. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC1378422/
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Miller LE, Ouwehand AC. Probiotic supplementation decreases intestinal transit time: meta-analysis of randomized controlled trials. World J Gastroenterol. 2013;19(29):4718-4725. doi:10.3748/wjg.v19.i29.4718. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3732843/
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Attaluri A, Donahoe R, Valestin J, Brown K, Rao SSC. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011;33(7):822-828. doi:10.1111/j.1365-2036.2011.04594.x. Available from: https://pubmed.ncbi.nlm.nih.gov/21323688/
Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any medical concerns or conditions.
