How to quickly relieve constipation at home

If you’ve had fewer than three poos in the past 7 days, or if your poos are small, hard or difficult to pass without straining, you might have constipation. 

Another sign of constipation is feeling like you haven’t completely emptied your bowels after doing a poo.

There can be many reasons for constipation, but some of the most common causes include dehydration, stress and a diet with too little fibre.

Although it can be uncomfortable and frustrating, constipation is rarely a cause for concern.

Below, we explore some quick, effective ways to get things moving. We’ll also cover some lifestyle changes that can reduce the chances of constipation coming back. Finally, we’ll describe some signs that you may need to see a doctor.

14 ways to relieve constipation at home

Thankfully, several techniques and strategies should relieve your constipation quickly. 

1. Drink liquids

While this approach may sound too simple to work, dehydration is a common cause of constipation. If you haven’t drunk enough liquids, your poo can become dry and hard, making it difficult to pass. 

Drinking more hydrating fluids – like water, milk, diluted juice or decaf tea – might be enough to get your bowels moving again. So, give this a try first.

2. Eat more fibre

In the United Kingdom, most of us don’t get enough fibre, and this is another common cause of constipation. 

You’ll find fibre in all plants, including veggies, fruits, nuts, seeds, beans and whole grains.

Studies show that eating more fibre can help relieve constipation, even when it’s been a long-term issue.

So, try to add more plants to your diet. Foods that are particularly rich in fibre include:

• whole grains, like oats and corn
• whole-grain products, like rye bread
• fruits
• vegetables
• legumes, such as chickpeas, lentils and black beans
• nuts
• seeds
• herbs
• spices

For inspiration, try these high-fibre recipes or these breakfast ideas.

Note: If your usual diet is low in fibre, it’s a good idea to increase your intake gradually. This gives your gut time to adjust. 

3. Eat prunes

Prunes are rich in fibre, and they contain a sugar alcohol called sorbitol, which has an additional laxative effect.

Try eating 80 grams of whole prunes or having a small glass of prune juice every day for 4 weeks to see if it helps.

4. Try a fibre supplement

You can also get more fibre by taking a fibre supplement. Many of these products are on the market, but look for one that contains psyllium husks.

Psyllium is a soluble, viscous fibre that can help with poo frequency and consistency.

It’s important to build up your dosage gradually, so your gut has time to adapt.

Still, while fibre supplements can help, remember that they’re there to add to your diet, not to replace the fibre in plant-based foods.

Each supplement contains one type of fibre and no other nutrients, while plants contain many types of fibre, plus vitamins, minerals and helpful plant chemicals.

5. Try probiotics

Probiotics are live microorganisms that can provide health benefits when we consume them.

 There’s some evidence that certain probiotics may help ease constipation for some people.

For instance, a 2017 review of 21 studies concluded that probiotics containing Lactobacillus or Bifidobacterium were effective at relieving constipation.

It can take a few weeks before you might feel benefits from probiotics. While this approach isn’t a quick fix, it could help if you experience constipation regularly. 

When you’re trying a new probiotic, make sure you follow the manufacturer’s recommended dosage and other instructions. 

6. Cut back on foods that might make it worse

While high-fibre foods can ease constipation, other foods might worsen it for some people. 

So, try to have fewer foods that don’t contain fibre, such as: 

• foods high in fat, like pastries, pizza and chocolate
• foods high in sugar, like sweets, cakes and biscuits
• foods high in salt, like takeaways, fast foods, ready meals, crisps, soy sauce and processed meats, including ham, sausage, salami and bacon

7. Stay active

Moving your body helps poo travel along your gut. Try going for a short walk or doing a bit of yoga; it might get things started.

Gravity also helps poo move along. So, if you’ve been sitting or lying down, a little exercise might do the trick.

8. Try a cup of coffee

For many people, coffee wakes up the brain and bowels, triggering a trip to the bathroom. So, if you like coffee, give it a try. 

However, caffeine makes some people jittery or anxious. And for others, it can make gut symptoms worse, especially for people with irritable bowel syndrome (IBS). 

If this is true for you, either skip this tip or consider giving decaf a try. Research in animals suggests that other compounds in coffee, such as polyphenols, may prompt gut contractions.

9. Give yourself a massage

Gently massaging your abdomen (tummy) sometimes helps stool move through the intestines. Here’s how to do it:

1. Lie on your back and put gentle pressure on your tummy using both hands.
2. Begin on the lower right side of your abdomen. Slowly and gently, trace circles in a clockwise direction.
3. Next, gently push the inside of your right hip bone with your right hand.
4. Then, apply gentle pressure beneath your ribs, moving from your right to left side.
5. Switch to your left hand, and apply pressure to the inside of your left hip bone.
6. Using your fingertips, gently press into your abdomen and pull upwards.
7. Then repeat.

10. Squat while pooing

Next time you go for a poo, try resting your feet on a low footstool.

This puts you in a squatting position, which may help your poo move along, so you won’t have to strain.

11. Try other simple home remedies

If you’re still dealing with constipation, there are other approaches that may help.

While there’s less scientific evidence to back up these suggestions, they’re safe and worth a try:

• Drink warm water to help stimulate gut movements. One study found that drinking 500 milliliters of warm water (60°C) in the morning after a 10-hour overnight fast increased gut contractions, compared with cold water (2°C).
• Add lemon juice to water, as lemon juice can increase stomach emptying.
• Try olive oil, which may relieve constipation for some people. It’s also rich in gut-healthy polyphenols and ‘good’ fats.
• Have more omega-3s. These are essential fatty acids, and they might help relieve constipation. Some rich sources of omega-3s are chia seeds and flaxseeds (or linseeds). They’re thought to have lubricating effects, as they’re rich in types of fibre that hold lots of water. 

12. Drink fermented milk

Fermented milk products, like kefir, contain live microbes that can support gut health. And some experts suggest that these products may relieve constipation.

The authors of a review of research about kefir suggest that it might help treat constipation that isn’t severe. But they also call for more research.

13. Have other fermented foods

Evidence suggests that the bacteria involved in fermenting foods – called lactic acid bacteria – might help ease constipation.

Plus, many fermented foods are plant-based, so they contain fibre. Fermented foods are also delicious and offer additional health benefits, so they’re worth trying.

Some options include:

• sauerkraut
• kimchi
• certain cheeses, such as cheddar, mozzarella and Swiss
• kombucha
• tempeh
• miso

Learn more about the benefits of fermented foods and how to choose the best ones in this article.

14. Try a laxative

If the suggestions above haven’t helped, you might consider a laxative. 

Many are available over the counter at your local pharmacy, so speak with a pharmacist to find the best one for you.

Here are the different types:

• Bulk-forming laxatives: These increase the bulk of your poo, which helps stimulate your intestines to push it out.
• Poo-softener laxatives: These encourage water to enter your poo, making it easier to pass.
• Osmotic laxatives: These also soften your poo by pulling water into your intestines.
• Laxative stimulants: These cause the walls of your intestines to contract, which helps move poo along.

Laxatives may be pills, capsules or powders that you add to water and drink. Some laxatives are available as suppositories, liquids or gels that you apply directly up your bottom (rectum). 

Lifestyle changes to prevent constipation

Here are some strategies to reduce your chances of having constipation in the long run:

• Stay active: We’ve described why physical activity can ease constipation – but it can also reduce the likelihood of constipation returning. You don’t have to hit the gym every day, just have a walk more often or do some simple stretching exercises.  
• Eat more fiber: As we’ve mentioned, fibre is important for keeping your gut in good order, so try to eat more plants. This will reduce the risk of having constipation and improve your overall health.
• Drink more liquids: Being well-hydrated is important for many reasons. 
• Manage stress: Stress is a common cause of constipation. It’s important to find ways to manage your stress levels, and this might involve going for a walk, taking regular breaks from work, getting a massage or practicing yoga. If you’re struggling with stress, speak with your doctor.
• Don’t wait: Always go for a poo when your body tells you to. Holding it in increases the chance of constipation. At the same time, don't put pressure on yourself to go.
• Consider switching medications: Certain drugs can cause constipation. If you take medication regularly, speak with your doctor, who may prescribe a different drug. But don’t stop any prescribed treatments before you consult them.

When to speak with a doctor 

Constipation isn’t usually a cause for concern. However, speak with your doctor if:

• You’ve tried different approaches, and either they don’t help or constipation keeps returning.
• You also feel bloated a lot of the time.
• You’ve lost weight without trying.
• There’s blood in your poo.
• You have pain in your abdomen.
• Changes in your bowel habits have been sudden. 

Summary

Constipation is common, and it can be uncomfortable and unpleasant. A range of factors can cause it, including stress, dehydration and too little fibre in your diet. 

Thankfully, you can do many things at home to help get things moving.

A few examples include eating prunes, adding more fibre to your diet, going for walks and massaging your abdomen. You might also speak with your doctor or a pharmacist about trying a laxative. Different approaches will work better for different people. 

Constipation usually clears up on its own, but if it continues for a long period and nothing helps, speak with your doctor. 

To learn more about other gut health topics, visit Symprove’s Gut Hub. 

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