Constipation happens to nearly everyone at some point. Whether it’s caused by travel, stress, medication, or a change in diet, it can be uncomfortable and frustrating. Fortunately, mild constipation is usually easy to treat at …
Simple Tips to Relieve Constipation
Constipation happens to nearly everyone at some point. Whether it’s caused by travel, stress, medication, or a change in diet, it can be uncomfortable and frustrating. Fortunately, mild constipation is usually easy to treat at home with a few simple lifestyle changes and gentle remedies.
If you’re going less often than usual or your stools are hard, dry, or difficult to pass, try the tips below to get things moving again—safely and naturally.
What Counts as Constipation?
You may be constipated if you:
- Have fewer than 3 bowel movements a week
- Strain often when using the bathroom
- Pass hard or dry stools
- Feel bloated or have stomach discomfort
- Feel like your bowel isn’t completely empty after a movement
Most cases are temporary and can be relieved without prescription medications.
Home Remedies That Work
1. Drink More Water
Dehydration is a common cause of constipation. Aim for 6–8 glasses of water a day. Warm water with lemon in the morning can also help stimulate digestion.
2. Eat More Fiber
Dietary fiber adds bulk and softness to your stool.
- Soluble fiber (like oats, apples, bananas) absorbs water
- Insoluble fiber (like whole grains, nuts, and vegetables) helps food move through your system
Add fiber gradually to avoid gas or bloating.
3. Try a Natural Laxative Food
Some foods naturally help promote bowel movements:
- Prunes or prune juice
- Chia seeds soaked in water
- Flaxseeds (ground) in oatmeal or smoothies
- Kiwi and pears, which are high in fiber and enzymes
Helpful Habits
4. Stay Active
Movement helps stimulate digestion. Try walking, yoga, or light exercise daily.
5. Don’t Ignore the Urge
Delaying a bowel movement can make constipation worse. Go when you feel the need, and give yourself enough time in the bathroom.
6. Use a Footstool
Raising your feet while on the toilet (like with a small stool) puts your body in a better position for easier elimination.
7. Try Warm Liquids
A warm cup of herbal tea, broth, or even plain warm water may help stimulate the digestive tract, especially first thing in the morning.
When to Use Over-the-Counter Options
If natural remedies don’t work after a few days, consider a gentle OTC option:
- Stool softeners like docusate sodium
- Fiber supplements like psyllium (Metamucil) or methylcellulose
- Mild laxatives such as senna or polyethylene glycol (Miralax)
These should be used short-term only and not as a daily solution.
When to Visit Urgent Care
See a provider if:
- You haven’t had a bowel movement in more than a week
- You experience severe abdominal pain or swelling
- You see blood in your stool
- You’re also experiencing vomiting, fever, or weight loss
- Constipation keeps coming back without a clear reason
Chronic constipation may require additional testing or a change in medication.
If symptoms get worse or don’t improve, visit your local urgent care provider for professional evaluation.
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