Can’t Go? 9 Ways to Relieve Constipation and Get Your Digestive System Moving Again

Few things can make you feel as uncomfortable, sluggish and frustrated as constipation. Whether you’re struggling to pass hard stools, spending too much time in the bathroom or feeling bloated throughout the day, finding relief can become a priority. The good news is that several simple changes and treatments may help get things moving again.

We’ve all experienced those days when our digestive system doesn’t seem to cooperate. You sit down, wait, strain and wonder why something that should happen naturally has suddenly become so difficult.

Constipation is common, but that doesn’t make it pleasant. It can leave you feeling bloated, uncomfortable and sometimes even affect your appetite and mood.

The condition generally involves having fewer than three bowel movements a week, passing hard or dry stools, straining or feeling as though you haven’t completely emptied your bowels.

For some people, constipation is temporary. It may follow a change in diet, travel, dehydration or a period of stress. For others, it can become an ongoing problem that deserves medical attention.

The important thing is understanding what may be causing it and knowing which remedies are safe to try.

What Causes Constipation?

Constipation isn’t always caused by one thing. Your digestive system depends on several factors working together, including adequate fluids, dietary fiber, physical activity and normal intestinal muscle movement.

When something disrupts that process, stools may move too slowly through the colon. As they remain there longer, more water is absorbed, making them harder and more difficult to pass.

Common causes include:

• Not drinking enough water: Dehydration can contribute to hard, dry stools.
• Eating too little fiber: Fiber helps add bulk to stool and supports regular bowel movements.
• Lack of physical activity: Spending long periods sitting may contribute to constipation.
• Stress and changes in routine: Stress, travel and changes in daily habits can affect bowel patterns.
• Ignoring the urge to go: Repeatedly delaying a bowel movement can make constipation worse.
• Certain medications: Some pain medicines, iron supplements, antacids containing calcium or aluminum and other medications can cause constipation.
• Underlying health conditions: Diabetes, thyroid disorders, neurological conditions and certain digestive problems may contribute.

Sometimes constipation is a sign that something else is happening in the body. If it becomes frequent or persistent, it is worth looking beyond the symptoms.

9 Ways to Relieve Constipation

If you’re uncomfortable and looking for relief, several approaches may help. The right option depends on how severe your symptoms are, how long you’ve been constipated and whether you have other medical conditions.

1. Drink More Water

One of the simplest places to start is hydration.

Water helps your body maintain normal digestive function. When you aren’t drinking enough fluids, stools can become harder and more difficult to pass.

Try drinking a glass of water and maintaining regular fluid intake throughout the day. Warm water or a warm beverage in the morning may also encourage some people to have a bowel movement.

Your fluid needs depend on your activity level, climate, age and health. People with heart or kidney conditions may have specific fluid restrictions, so they should follow their healthcare professional’s advice.

Remember, drinking more water alone may not solve constipation if dehydration isn’t the underlying cause.

2. Add More Fiber to Your Diet

Fiber is one of the most important nutrients for maintaining regular bowel movements.

It helps add bulk to stool and, depending on the type of fiber, helps retain water so stool can pass more easily.

Good sources include:

• Oatmeal and whole-grain cereals
• Apples, pears and berries
• Broccoli and leafy green vegetables
• Beans and lentils
• Split peas
• Whole-grain bread and pasta
• Almonds, walnuts and other nuts

Adults generally need around 22 to 34 grams of fiber daily, depending on age and sex.

However, don’t suddenly load up on fiber. Increasing it too quickly can cause gas, bloating and abdominal discomfort. Add fiber gradually and drink enough fluids to help it work effectively.

3. Consider a Fiber Supplement

If you’re not getting enough fiber from food, a supplement may help.

Common options include:

• Psyllium: A soluble fiber that absorbs water and helps form softer, bulkier stools.
• Methylcellulose: A fiber supplement that helps increase stool bulk.
• Calcium polycarbophil: Another bulk-forming fiber that helps retain water in the stool.

These supplements are not instant solutions. They generally work over several days and should be taken with the amount of liquid specified on the product label.

People who have difficulty swallowing, suspected bowel obstruction or significant abdominal pain should seek medical advice before using fiber supplements.

4. Try an Osmotic Laxative

Sometimes dietary changes aren’t enough, and an over-the-counter laxative may be appropriate.

Osmotic laxatives work by drawing water into the colon, helping soften stool and make it easier to pass.

Common examples include:

• Polyethylene glycol (PEG), sold under brands such as MiraLAX.
• Magnesium hydroxide, commonly known as Milk of Magnesia.
• Lactulose, which is available by prescription in many places.

These products do not all work at the same speed. Polyethylene glycol may take one to three days to produce a bowel movement.

Magnesium-based laxatives require particular caution in people with kidney disease because magnesium can build up in the body.

Follow the product instructions and ask a pharmacist or healthcare professional which option is appropriate.

5. Understand When Stimulant Laxatives May Help

Stimulant laxatives encourage the muscles in the intestines to contract, helping move stool through the digestive tract.

Common examples include:

• Bisacodyl
• Senna

Some stimulant laxatives can work within several hours, although the timing depends on the product and how it is taken.

They may be useful for short-term relief when other approaches haven’t worked, but they can cause abdominal cramping and diarrhea.

Frequent or prolonged use without medical guidance is not recommended. If you find yourself relying on laxatives regularly, speak with a healthcare professional about the underlying cause.

6. Use a Toilet Footstool

Sometimes the way you sit on the toilet can make a difference.

Placing a small footstool in front of the toilet allows you to raise your knees above your hips. This creates a more squat-like position that may make it easier to pass stool.

Try leaning slightly forward, keeping your feet supported and relaxing your abdominal muscles.

Avoid excessive straining. Sitting and pushing forcefully for long periods can contribute to hemorrhoids and other problems.

A simple change in bathroom posture may help make bowel movements more comfortable.

7. Take a Walk or Try Gentle Exercise

Your digestive system benefits from movement.

Physical activity supports normal muscle function and may help encourage intestinal movement. You don’t necessarily need an intense workout to see a benefit.

Try:

• A 10- to 20-minute walk.
• Gentle yoga or stretching.
• Light cycling.
• Swimming.
• Regular movement breaks if you sit for long periods.

A short walk after a meal may be a good place to start.

Exercise is not an immediate cure, but making movement part of your routine can help support regular bowel habits over time.

8. Ask About Suppositories or Enemas

When stool is sitting in the rectum and difficult to pass, a healthcare professional or pharmacist may recommend a rectal treatment.

Glycerin suppositories help draw water into the stool and can stimulate a bowel movement.

Bisacodyl suppositories stimulate the rectum and may help produce a bowel movement relatively quickly.

Enemas introduce liquid into the rectum to soften stool and help empty the lower bowel.

However, these treatments aren’t appropriate for every situation. Sodium phosphate enemas, in particular, can cause serious electrolyte disturbances and kidney or heart complications, especially in older adults and people with kidney disease, dehydration or certain medical conditions.

Don’t repeatedly use enemas or suppositories without medical advice. Severe abdominal pain, vomiting or an inability to pass gas may indicate a more serious problem and requires urgent evaluation rather than an attempt to treat it at home.

9. Try Gentle Abdominal Massage

Some people find that gentle abdominal massage helps with constipation.

The idea is to encourage movement through the large intestine by following the general path of the colon.

A gentle massage may involve moving your hand in a clockwise direction around your abdomen, using light pressure.

It should never be painful or forceful. Avoid abdominal massage if you have unexplained severe pain, a suspected bowel obstruction, recent abdominal surgery or another condition for which a healthcare professional has advised against it.

Evidence for abdominal massage is still developing, but it may be a helpful complementary approach for some people.

Foods That May Help Get Things Moving

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Your everyday food choices can make a significant difference in bowel regularity.

If constipation is related to low fiber intake, adding more fiber-rich foods may help.

Some particularly useful options include:

Prunes: Prunes contain fiber and sorbitol, a naturally occurring sugar alcohol that draws water into the bowel. They are a popular food-based option for constipation relief.

Pears: Pears contain fiber and sorbitol, making them another useful fruit to include.

Kiwi: Kiwi provides fiber and has been studied for its potential to improve bowel regularity.

Oats: Oats contain soluble fiber that helps support stool consistency.

Beans and lentils: These provide substantial fiber and can help support regular digestion.

Chia seeds: When mixed with liquid, chia seeds form a gel and provide fiber that can contribute to softer, bulkier stools.

Leafy greens: Spinach, kale and other vegetables provide fiber and nutrients that support a balanced diet.

Introduce these foods gradually, especially if your current diet is low in fiber.

Can Coffee Help You Poop?

For some people, yes.

Coffee can stimulate activity in the digestive tract and may trigger the urge to have a bowel movement. This response is not limited to caffeine, as some people experience it with decaffeinated coffee as well.

However, coffee is not a reliable constipation treatment for everyone.

If it causes stomach discomfort, worsens acid reflux or interferes with sleep, it may not be the best option. Drinking coffee should not replace adequate hydration.

What About Probiotics and Fermented Foods?

Your gut contains a large community of microorganisms that play a role in digestion and other aspects of health.

Some research suggests that certain probiotics may help improve bowel movement frequency or stool consistency in some people. However, results vary depending on the strains used and the individual.

Foods such as yogurt, kefir, sauerkraut and kimchi may contain live microorganisms when they are properly prepared and have not been heat-treated.

They can be part of a balanced eating pattern, but they should not be viewed as a guaranteed or immediate constipation remedy.

If you are interested in learning more about fermented foods, consider how they may fit into an overall gut-friendly diet that also includes plenty of fiber.

Daily Habits That Can Help Prevent Constipation

Getting relief is important, but preventing constipation from returning is just as valuable.

A few everyday habits can help support a healthier digestive routine.

Eat fiber consistently. Include vegetables, fruits, whole grains, beans, nuts and seeds in your meals.

Stay hydrated. Drink fluids regularly throughout the day, unless you have been advised to restrict them.

Move your body. Regular walking and physical activity can help support normal bowel function.

Don’t ignore the urge. When your body signals that it is time to go, try not to delay.

Create a bathroom routine. Some people find it helpful to sit on the toilet at a consistent time each day, particularly after breakfast when the digestive system is naturally more active.

Manage stress. Stress can affect digestive function. Relaxation, adequate sleep, exercise and breathing techniques may help.

Review your medications. If constipation began after starting a medication or supplement, ask your healthcare professional whether it could be contributing. Never stop a prescribed medication without guidance.

When Is Constipation a Sign of Something More Serious?

Occasional constipation is common, but certain symptoms should never be ignored.

Seek urgent medical attention if constipation is accompanied by:

• Severe or persistent abdominal pain.
• Vomiting.
• Significant abdominal swelling.
• An inability to pass gas.
• Blood in the stool or black, tarry stools.
• Fever with abdominal symptoms.

These symptoms may indicate a more serious digestive problem, including a possible bowel obstruction.

You should also arrange a medical evaluation if constipation is new, persistent, repeatedly returning or not responding to reasonable treatment. Unexplained weight loss, ongoing fatigue, rectal bleeding or a noticeable change in bowel habits also deserves attention.

Don’t wait for a week to pass if you have warning signs.

The Bottom Line: Don’t Ignore What Your Digestive System Is Telling You

Constipation may seem like a minor inconvenience, but when it becomes frequent, it can affect your comfort, daily routine and quality of life.

The good news is that many cases can improve with simple changes, including drinking enough fluids, eating more fiber, moving regularly and establishing consistent bathroom habits.

For occasional constipation, an appropriate over-the-counter treatment may help. But repeated symptoms deserve more than another laxative.

Your digestive system is part of your overall health. Paying attention to changes in your bowel habits, making thoughtful food choices and seeking medical advice when necessary can help you stay more comfortable and support long-term digestive health.

Sometimes the best first step is a simple one: drink some water, take a walk and give your body the attention it deserves.

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Medical Disclaimer

This article is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis or treatment. Laxatives, enemas and suppositories can have side effects and may not be appropriate for everyone. Always follow product instructions and consult a healthcare professional or pharmacist if you are unsure which treatment is right for you. Seek urgent medical care for severe abdominal pain, vomiting, significant swelling or inability to pass gas.