[HEALTH TIPS] 13 Home remedies for constipation

Constipation happens when you have fewer than three bowel motions per week or have hard and painful stool movements. This can result in a lot of straining and time spent on the toilet.

The causes can vary, and it is usually a sign of a larger problem rather than a condition.

Causes can include:

  • dehydration
  • eating foods with too little fiber
  • stress
  • other health issues

According to a 2014 study, the average whole gut transit range is about 10 to 73 hours. But your exercise and eating habits, age, sex, and health status all affect your number of bowel movements. While there’s no set number you should have, it can be dangerous to go three or fewer times per week.

How can I get rid of constipation fast?
If you’re constipated, the following short treatments can help you have a bowel movement within a few hours.

1. Take a fiber supplement

Fiber supplements can effectively induce bowel movements if a low fiber diet is the cause of your constipation. They add volume to your stool to help push it through your intestines and out of your body.

Options include:

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

2. Eat foods for constipation relief

Eating foods high in fiber can help you relieve constipation, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

High-fiber foods can include:

  • oats
  • whole grain bread or cereal
  • whole wheat pasta
  • fibrous fruits like apples and bananas
  • fibrous vegetables like broccoli, carrots, and leafy greens
  • brown rice
  • beans and lentils
  • split peas
  • nuts, such as walnuts, pecans, and almonds

Additionally, it’s a good idea to avoid foods that could potentially worsen constipation, such as:

  • low fiber snacks like chips
  • meat
  • prepared foods, such as boxed and frozen meals
  • fast food
  • processed foods, such as certain frozen meals, deli meats, and hot dogs

3. Drink a glass of water

You need proper hydration for regular bowel movements — at least 1.8 liters or about seven to eight 8-ounce glasses of clear liquid daily. The exact amount can depend on:

  • size
  • sex
  • whether or not you’re pregnant or breastfeeding

If you’re constipated and haven’t been drinking enough water, consuming a large glass of it may trigger a bowel movement.

4. Take a laxative stimulant

Laxative stimulants squeeze the intestines to force a bowel movement and may take up to 6 to 12 hours to take effect. You can get stimulants over the counter (OTC) at your local pharmacy. Some options include:

  • bisacodyl (Dulcolax, Ducodyl, Correctol)
  • senna sennosides (Senokot)

The NIDDK recommends laxative stimulants primarily for severe constipation that doesn’t respond to other treatment methods. They recommend avoiding laxatives until underlying causes have been ruled out.

5. Take an osmotic laxative

Osmotic laxatives work slightly differently than stimulant laxatives. They help move fluids through the colon. Some examples include:

  • magnesium hydroxide (Phillips Milk of Magnesia)
  • polyethylene glycol (PEG) (MiraLAX)
  • magnesium citrate
  • lactulose (Kristalose)

Osmotic laxatives tend to work a bit more slowly than stimulant laxatives. It may take 2 to 3 days.

With a doctor’s prescription, you can obtain higher strength PEG (GoLYTELY, NuLYTELY).

6. Try a lubricant laxative

Lubricant laxatives such as mineral oil add a slick coat to your intestines’ walls and the stool mass. This allows stool to retain water and move more efficiently through your colon and out of your body.

7. Use a stool softener

Dehydration can cause hard stool. A stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak), can moisten the stool by pulling water from your intestines. This allows the stool to exit your body more easily.

8. Try an enema

Enemas work by softening stool enough to produce a bowel movement. Enemas use liquid to push stools out of the rectum.

Common types include:

  • sodium phosphate (Fleet)
  • soapsuds
  • tap water enemas

9. Try a suppository

Rectal suppositories inserted into the rectum can soften stool and help encourage bowel movements.

Common types include glycerin or bisacodyl suppositories.

10. Get in a squat position to poop

Bring a small footstool into your bathroom the next time you need to poop. Placing your feet on a stool in front of the toilet while you poop — so your body is essentially in a squatting position instead of seated one — can help you pass stool without straining.

11. Get some exercise

Light exercises like walking or yoga can encourage bowel movements by increasing blood flow throughout your abdomen.

12. Try colonic massage

Manually massaging the colon may help stimulate the bowels for people whose constipation is caused by the slow movement of stool through the colon.

13. Try natural remedies

Natural remedies like probiotics may help treat and prevent constipation. Some studies note increased stool frequency after use. While considered safe, doctors may recommend avoiding them if you are immunocompromised.

Before taking any herbs or teas for constipation relief, you should also talk with a doctor.