Constipation affects millions of people worldwide, causing discomfort and affecting quality of life. While occasional constipation is common, chronic constipation can significantly impact your daily activities and overall wellbeing.

The good news is that research supports several effective home remedies and lifestyle changes that can provide relief. Let’s explore evidence-based approaches to help you find relief from constipation symptoms.

How can I relieve constipation fast?

If you need quick relief from constipation, here are evidence-based solutions that are known to work fast.

1. Try Fast-Acting Remedies for Immediate Relief

When you need quick relief from constipation, several research-backed approaches can help produce results within hours to a day.

Stimulant Laxatives

Stimulant laxatives can provide relatively fast relief from constipation by directly signaling your intestines to contract and move stool along.

Bisacodyl helps move stool through your intestines much faster. In studies, it reduced the time for stool to pass to just 23% of what’s typical in people not taking the medication. It also made bowel movements larger and easier to pass (1).

Research shows that taking several doses of bisacodyl works better than taking just one dose. Multiple doses help you have a bowel movement sooner and more frequently (2).

High-Dose Osmotic Laxatives

For rapid relief, higher doses of osmotic laxatives can be effective. Studies found that a 68-gram dose of polyethylene glycol (PEG) laxative helped most people have a bowel movement within 24 hours (3).

Another study found that more than two-thirds of patients (67.3%) had their first bowel movement within just 1 day of starting PEG-based laxatives (4).

Suppositories and Enemas

For the fastest relief, especially when stool is already in the rectum, suppositories or enemas can work within minutes to hours.

CO2-releasing suppositories have been shown to improve constipation symptoms. These suppositories helped decrease the need to use manual maneuvers to facilitate defecation (5).

Note
While fast-acting remedies can provide quick relief, they should generally not be used long-term without medical supervision. These approaches are best for occasional constipation rather than chronic management. Always follow package directions or your healthcare provider’s advice regarding dosing and frequency for these treatments.

2. Try a Squatting Position

Research shows that using the right toilet posture combined with bowel training can help improve bowel movements. A study found that using this combined approach during defecation significantly increased how often people had successful bowel movements (6).

For the best position on the toilet:

  • Use a footstool to raise your knees above your hips
  • Lean forward slightly with a straight back
  • Relax your pelvic floor muscles (the muscles you tighten to stop urination)
  • Avoid straining or holding your breath
Tip
A technique called “perineal self-acupressure” can help relieve constipation. Research shows this technique helps improve bowel function and quality of life in people with constipation (7).

3. Use Acupressure Points for Relief

Acupressure, which involves applying finger pressure to specific points on the body, shows promising results for constipation relief.

Research shows that pressing on certain points on your body can significantly reduce constipation. In one study, pregnant women who performed self-acupressure experienced much less severe constipation symptoms than those who didn’t (8).

Another study found that just 8 minutes of daily acupressure helped improve stool consistency, reduce straining, and increase bowel movements in people with constipation (9).

Key acupressure points for constipation include:

  • Stomach 25 (ST25): Located about two finger-widths on either side of your navel
  • Conception Vessel 6 (CV6): Located about two finger-widths below your navel
  • Large Intestine 4 (LI4): Located in the webbing between your thumb and index finger

To use acupressure for constipation relief, apply firm but gentle pressure to these points for 1-2 minutes each, several times daily. Circular motions or steady pressure can both be effective.

4. Try Abdominal Massage

Abdominal massage is a simple, medication-free way to help relieve constipation by gently stimulating your intestines to move stool along.

Studies show that regular abdominal massage can help you have more frequent bowel movements and speed up how quickly stool moves through your digestive system. A review of multiple studies found massage increased weekly bowel movements by about 1.6 movements and reduced transit time by nearly 22 hours (10).

This technique is particularly helpful for specific groups of people. Research shows that abdominal massage significantly reduced constipation in elderly nursing home residents (11) and improved bowel function in intensive care patients (12).

How to Perform Abdominal Massage

You can perform abdominal massage yourself or have a caregiver do it:

  1. Lie down on your back with knees bent
  2. Apply a small amount of oil or lotion to your hands
  3. Use gentle, circular motions starting at the lower right abdomen
  4. Move up toward the ribs, across the upper abdomen, and down the left side, following the shape of your colon (an “I-L-O-U” pattern)
  5. Perform the massage for 10-15 minutes, once or twice daily

Research shows this technique is effective when done consistently. One study found that elderly patients who received 15-minute abdominal massages twice daily for just 3 days experienced significant improvement in their constipation symptoms, with constipation severity scores dropping from 10.74 to 4.51 (13).

Tip
For enhanced effectiveness, try performing abdominal massage after a warm shower when your abdominal muscles are relaxed, or use aromatherapy oils like ginger or lavender during the massage. A study found that adding these essential oils to the massage significantly improved stool consistency and reduced constipation severity in elderly individuals (14).

5. Stay Well Hydrated

Proper hydration is one of the simplest yet most effective strategies for managing constipation. When you’re well-hydrated, your intestines can better absorb water to form softer stools.

Research shows that fluid restriction can worsen constipation symptoms. A study found that when healthy volunteers reduced their fluid intake to less than 500ml per day, their stool frequency decreased by about 29% and stool weight decreased by 27% (15).

In contrast, increasing fluid intake has been shown to enhance the beneficial effects of a high-fiber diet. One study found that patients with chronic constipation who consumed 2 liters of water daily along with a high-fiber diet had significantly better improvements in stool frequency and reduced laxative use compared to those who followed only the high-fiber diet (16).

Another study of people with constipation found that those who drank more had significantly better stool frequency and output compared to those drinking less (17).

6. Use Over-the-Counter Laxatives

When dietary changes and physical techniques don’t provide sufficient relief, over-the-counter medications can help manage constipation effectively.

Osmotic Laxatives

Osmotic laxatives work by drawing water into your intestines, making stool softer and easier to pass. Polyethylene glycol (PEG), commonly sold as MiraLAX or similar products, is particularly effective for constipation.

Research shows that PEG helps stool move through your colon faster than other laxatives. One study found that children taking PEG had faster transit times (47.6 hours) compared to those taking lactulose (55.3 hours) (18).

Another study found that PEG 4000 significantly increased how often people had bowel movements and shortened the time it took stool to move through the colon in patients with slow-transit constipation (19).

Stimulant Laxatives

For more severe constipation, stimulant laxatives like bisacodyl and senna can provide quick relief by directly stimulating intestinal contractions.

Clinical trials show that oral bisacodyl significantly increases the number of complete spontaneous bowel movements in patients with chronic constipation. One study found that taking 10 mg of bisacodyl once daily for 4 weeks increased complete spontaneous bowel movements from 1.1 to 5.2 per week, compared to only 1.9 per week in those taking placebo (20).

Senna products stimulate the bowels and typically produce a bowel movement within 6-12 hours of taking them. Research shows that these products work by increasing the wave-like contractions in your colon that push stool through (21).

Warning
While stimulant laxatives provide quick relief, they may have more side effects than other options. A meta-analysis found that bisacodyl and sodium picosulfate were the most effective treatments for chronic constipation but had the highest risk of abdominal pain as a side effect (22). Always follow package directions or consult with a healthcare provider for safe usage.

Magnesium Supplements

Magnesium supplements help relieve constipation by relaxing your digestive muscles and pulling water into your intestines to soften stool.

A recent review of several studies found that magnesium oxide supplements significantly improved how often people had bowel movements (increasing by about 3.7 bowel movements per week) and made stools softer and easier to pass in adults with chronic constipation (23).

7. Establish a Regular Bathroom Routine

Going to the bathroom at the same times each day helps train your body to have more regular bowel movements.

Research shows that establishing regular bathroom habits makes a big difference. A study with nursing home residents found that helping them use the toilet every 2 hours significantly increased how often they had bowel movements, from 0.32 to 0.82 per person per day (24).

Another study found that providing structured education and assessment significantly improved bowel movements in stroke patients. At the end of the study, patients in the intervention group had more bowel movements per week (5.2) compared to the control group (3.6) (25).

Your body naturally has patterns of digestive activity that can be reinforced with regular bathroom visits. Regular toileting, especially at consistent times each day, can help establish healthier bowel patterns and reduce constipation symptoms (24).

8. Increase Your Dietary Fiber Intake

One of the most effective ways to relieve constipation is eating more fiber. Studies show that high-fiber diets significantly reduce constipation compared to low-fiber diets. One study found that constipation was much less common in people eating high-fiber diets (10%) compared to those eating low-fiber diets (27.5%) (26) and another study confirmed that constipation was significantly more common in those following low-fiber diets compared to high-fiber diets (27).

Doctors typically recommend eating 25-30 grams of fiber daily to help relieve ongoing constipation (28, 29).

Different Types of Fiber That Help

Not all fiber works the same way for constipation relief. Research highlights several effective types:

Psyllium (Ispaghula Husk)

Psyllium helps improve constipation symptoms in people with chronic constipation. One study found that taking 10g of psyllium twice daily for 12 weeks significantly improved constipation symptoms in people with constipation and type 2 diabetes (30).

Psyllium works by trapping water in your intestines, which makes stools softer and easier to pass (31).

Inulin and Fructooligosaccharides

Inulin from chicory root has been shown to help with constipation. A 4-week study found that people taking 12g of chicory inulin daily had significantly more frequent bowel movements compared to those taking placebo (32).

Wheat Bran

Adding wheat bran to your diet can significantly increase how often you have bowel movements. One study found that people who added wheat bran to their diet had 55% more bowel movements and food moved through their intestines 50% faster (33).

Tip
When increasing fiber intake, do so gradually over several weeks and drink plenty of water (at least 8 glasses daily) to prevent gas, bloating, and discomfort that can occur with sudden fiber increases. Start with 5 grams extra fiber per day, then gradually increase to the recommended 25-30 grams daily.

9. Get Regular Physical Activity

Studies consistently show that regular exercise helps relieve constipation. Regular physical activity helps your intestines contract more effectively, which moves stool through your colon more efficiently.

A review of multiple studies found that exercise, particularly aerobic exercise like walking, significantly improved constipation symptoms (34).

Studies show that regular physical activity significantly improves bowel movements and reduces how long it takes food to move through your colon in middle-aged individuals with chronic constipation (35).

Types of Exercise That Help

Walking and Aerobic Exercise

Walking is particularly effective for constipation. A study found that 30 minutes of brisk walking daily, combined with a brief home exercise program, significantly improved bowel function in people with chronic constipation (35).

Yoga

Yoga can significantly improve constipation-related quality of life in older adults. A randomized controlled trial found that practicing yoga three times weekly for 3 months significantly improved constipation symptoms and quality of life in elderly participants (36).

Fact
Research shows that people who exercise regularly have a significantly lower risk of developing constipation. A review of multiple studies found that regular exercise reduced the risk of constipation by 31% compared to being inactive (37).

10. Try Probiotics for Gut Health

Your gut bacteria play a crucial role in digestive health, and research suggests that certain probiotics may help relieve constipation.

A recent review of several studies found that probiotic supplements can effectively reduce constipation symptoms. They increased stool frequency and helped relieve constipation symptoms, especially in elderly patients (38).

Specific probiotic strains have shown particular promise. One study found that elderly patients with chronic constipation who took Bifidobacterium longum BB536 daily for 4 weeks had significant improvement in stool frequency compared to those taking placebo (39).

Another study found that nursing home residents who consumed fermented oat drinks containing specific Bifidobacterium strains daily for 7 months had significantly more frequent bowel movements compared to those taking placebo (40).

When choosing probiotics for constipation, look for products containing Bifidobacterium and Lactobacillus strains, which have the most research supporting their effectiveness for bowel regularity. Start with a lower dose and gradually increase to allow your digestive system to adjust.

When to See a Doctor

If your constipation lasts more than a week and doesn’t respond to home treatments, a doctor may be able to rule out serious causes and find an effective treatment. You should also seek medical care if your constipation is accompanied by:

  • Severe abdominal pain
  • Blood in your stool
  • Unexplained weight loss
  • Persistent pain after bowel movements
  • Sudden changes in bowel habits that last more than a few days
Note
If you have chronic or severe constipation, it’s important to consult with a healthcare provider. This is especially true if you experience significant changes in bowel habits, blood in your stool, unexplained weight loss, or persistent pain. These could be signs of underlying conditions requiring medical attention beyond simple constipation remedies.

How to empty bowels completely?

Use a footstool to achieve a squatting position while on the toilet. Apply gentle pressure to the perineum (area between anus and genitals). Perform clockwise abdominal massage following your colon’s path. Stay well-hydrated and try to establish a consistent bathroom routine, preferably at regular times each day when your digestive system is naturally active.

How to get rid of constipation fast?

For quick relief, try over-the-counter stimulant laxatives like bisacodyl (works in 6-12 hours) or osmotic laxatives such as polyethylene glycol (works within 24 hours). Suppositories or enemas provide the fastest relief (15-60 minutes). Abdominal massage, acupressure on points ST25, CV6, and LI4, and using a proper squatting position can also help stimulate bowel movements naturally.

How to relieve constipation on the toilet immediately?

Place your feet on a small stool to elevate your knees above your hips. Apply gentle pressure to the perineum area. Lean forward slightly while keeping your back straight. Practice deep breathing to relax your pelvic floor muscles. Try gentle clockwise abdominal massage. Don’t strain or force—if relief doesn’t come within 10 minutes, take a break and try again later.

Conclusion

Constipation is a common but manageable condition. By incorporating evidence-based strategies like proper toileting position, abdominal massage, adequate hydration, and other approaches into your daily routine, you can find relief from constipation and improve your digestive health.

Remember that the most effective approach often combines multiple strategies rather than relying on a single method. For occasional constipation, try natural approaches first before turning to laxatives. For chronic or severe constipation, work with your healthcare provider to develop a comprehensive treatment plan.

With the right combination of diet, exercise, and lifestyle changes, most people can effectively manage constipation and enjoy better digestive comfort and overall wellbeing.

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