How to get immediate constipation relief at home

Constipation is an uncomfortable but common condition. You may strain while you poop, feel bloated, feel abdominal pain, and feel that your bowels haven’t completely emptied.

You can take some steps at home to help alleviate your symptoms, but sometimes, you may need to contact a doctor or another healthcare professional. They may then recommend medications to help. 

At-home remedies for constipation 

Constipation is the most common gastrointestinal complaint in the United States, with 2.5 million visits to the doctors’ offices each year due to constipation, according to the American College of Gastroenterology. 

Constipation happens when you have three or fewer bowel movements in a week. When you do have a bowel movement, the poop may be hard and lumpy. The causes of constipation vary but may include:

• not getting enough fluids and fiber
• medication side effects
• lack of physical activity

Some home remedies for constipation can provide relief and prevent constipation from happening again.

Drinking water

One of the most common causes of constipation is not getting enough water and fluids. Experts recommend that males consume around 13 glasses of water (each about 8 ounces in size), and females drink around 9 glasses of water every day.

Not drinking that amount of water may lead to constipation. If you have constipation, drinking water may hydrate you and help to trigger a bowel movement.

However, it is important to note that if you have heart or renal failure, the amount of water you drink should be under 13 glasses. You should speak with a doctor or another healthcare professional for guidance on your fluid intake.

Eating fiber

If your diet is low in fiber, you may be more prone to experiencing constipation. Fiber helps make your poop softer and heavier, making it easier to move.

To help relieve constipation, you can try eating foods that are high in fiber, like oats, lentils, leafy greens, apples, and whole grain cereal.

A 2012 research review indicates that eating fiber daily can improve bowel movement frequency.

However, remember that too much fiber can also lead to constipation, bloating, and gas. The Academy of Nutrition and Dietetics recommends that adults consume 25–38 grams (g) of fiber daily based on whether an individual is male or female. 

If your fiber consumption is low, you can also consider taking a fiber supplement. Some fiber supplements include:

• calcium polycarbophil (FiberCon)
• methylcellulose (Citrucel)
• psyllium (Metamucil, Konsyl)

Eating prunes

Prunes are an anecdotally well-known natural constipation remedy. Prunes are dried plums that have a high content of insoluble fiber. This type of fiber makes poop bulkier, which helps it move through the intestines. Prunes also contain sorbitol, which is a natural laxative.

A 2022 study indicated that eating prunes and drinking prune juice helped relieve symptoms of constipation, reduce hard and lumpy poop, and increase regular poop.

Practice regular physical activity (if you are able)

Regular physical activity is good for your overall health. However, limited physical activity, such as not exercising regularly, is a common cause of constipation.

Staying physically active can help relieve constipation quickly. You can get your bowels moving with low impact movements like yoga and walking. 

Taking a laxative

You can also consider taking an over-the-counter (OTC) laxative to relieve constipation. Laxatives work by softening your poop and stimulating your bowels so that they move the poop along.

Laxatives come in capsules, liquids, tablets, and suppositories.

Some OTC laxatives include:

• bisacodyl (Dulcolax)
• docusate (Colace, DulcoEase, Surfak)
• magnesium hydroxide (Milk of Magnesia)
• magnesium citrate (Citroma)

Taking probiotics

Probiotics may improve your gut microbiome. A 2022 study in mice found that probiotics helped move poop faster, add bulk to poop, and increase bowel movement frequency. However, experts have yet to confirm the same effects in humans.

You can get probiotics through foods like yogurt or supplements.

Avoiding some foods

If you have constipation, it may be best to avoid dairy, greasy and fatty foods, red meat, and alcohol. 

Advice for children

Children experience constipation when they have two or fewer bowel movements weekly. If they do poop, it may be hard and lumpy like pellets. Their stomachs may feel hard, and their appetite may decrease.

You can use home remedies to help relieve your child’s constipation, along with gentle stomach massages. But depending on their age and size, you may be unable to give them certain laxatives and supplements.

Speak with a pediatrician if your child’s constipation symptoms do not improve with at-home remedies.   

Advice for pregnant people

Constipation is common during pregnancy, particularly near the end of pregnancy. 

Experts recommend that pregnant people have at least 25 g of fiber daily. If you’re pregnant and have constipation, you can try eating foods high in fiber like apples, lentils, and whole wheat pasta. You can also drink water to encourage your bowels to move.

You may be able to use some OTC stool (poop) softeners but talk with a healthcare professional before taking any medications to ensure they are safe for you and your baby.

When to contact a doctor

Constipation is common, but it can become chronic. In the United States, chronic constipation affects 9–20% of adults. Even if it’s not chronic, constipation may merit a visit to the doctor if you experience the following symptoms:

• blood in your poop
• bleeding from your rectum
• vomiting
• fever
• persistent abdominal pain
• inability to pass gas
• lower back pain
• unintentional weight loss

Colorectal cancer screening

The American Society of Colon and Rectal Surgeons recommends that when you turn 45, you should have colorectal cancer screenings.

Symptoms of colorectal cancer can include constipation, feeling that your bowel is not completely empty, changes in bowel habits, and general stomach pain.

Early colorectal cancer detection can help ensure the best health outcome.

Prescription medications

Healthcare professionals may prescribe medications if your constipation is severe or chronic. These constipation prescription medications include:

• lactulose (Kristalose, Generlac, Enulose)
• linaclotide (Linzess)
• lubiprostone (Amitiza)
• methylnaltrexone (Relistor)
• naldemedine (Symproic)
• naloxegol (Movantik)
• plecanatide (Trulance)

If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.

Summary

Constipation can produce uncomfortable symptoms, such as abdominal pain, a sensation that your bowels are not completely emptied, and bloating.

There are at-home remedies that can help relieve some of these symptoms. These include drinking water, doing light exercises, eating fiber-rich foods, and taking probiotics.

You can also consider OTC medications like laxatives and poop softeners. If a healthcare professional considers your constipation serious, they may consider prescribing other medications.

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