The causes of constipation vary, and it’s typically considered a symptom of an underlying issue, rather than a condition.
Some possible causes of constipation may include dehydration or eating foods with too little fiber. In other, more serious cases, constipation can result from stress, hormonal changes, spinal injuries, muscle problems, cancers, and structural problems affecting the digestive tract.
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 the number of bowel movements you experience on a given day. While there’s no set number of bowel movements that you should have, it can possibly be dangerous to go three or fewer times per week.
Tips for immediate constipation relief
If you’re experiencing constipation, the following quick treatments can help induce a bowel movement in as little as a few hours.
1. Take a fiber supplement
Fiber supplements are readily available and effectiveTrusted Source at inducing bowel movements if a low fiber diet is the cause of your constipation. They work by adding bulk, or volume, to your stool. This helps push stool through your intestines and out of your body.
2. Eat foods for constipation relief
Eating foods that are high in fiber can help you find relief from constipation, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Foods that are high in fiber can include:
oats
whole grain bread or cereal
whole wheat pasta
fibrous fruits, such as apples and bananas
fibrous vegetables, such as broccoli, carrots, and leafy greens
brown rice
beans and lentils
split peas
nuts, such as walnuts, pecans, and almonds
Be sure to drink lots of water with these foods, as it will further help push your stool through your system.
Additionally, it’s a good idea to avoid foods that could potentially make constipation worse, such as:
chips and other low fiber snacks
meat
prepared foods, such as boxed and frozen meals
fast food items
processed foods, such as certain frozen meals, deli meats, and hot dogs
3. Drink a glass of water
Proper hydration is necessary for regular bowel movements. Researchers recommend about 1.8 litersTrusted Source — or about seven to eight 8-ounce glasses — of clear liquid per day. The exact amount your body needs can depend on your size, sex, and whether or not you’re pregnant or breastfeeding. If you’re constipated and haven’t been drinking an adequate amount of water, consuming a large glass of water or other clear liquid may trigger a bowel movement.
4. Take a laxative stimulant
Laxative stimulants are designed to force a bowel movement by squeezing the intestines and may take up to 6 to 12 hours to take effect. You can get stimulants over the counter (OTC) at your local pharmacy.
Laxative stimulants are primarily recommended for severe constipation that doesn’t respond to other treatment methods. You also shouldn’t use laxatives until possible secondary causes of constipation have been ruled out.
5. Take an osmotic laxative
The way osmotic laxatives work is slightly differently from how stimulant laxatives work. They’re designed to help move fluids through the colon. It’s important to keep in mind that osmotic laxatives tend to work a bit more slowly than stimulant laxatives. You can expect them to work within 2 to 3 days.
6. Try a lubricant laxative
Lubricant laxatives such as mineral oil help by adding a slick coat to your intestines’ walls and the stool mass. This allows stool to retain waterTrusted Source and move through your colon and out of your body more easily.
7. Use a stool softener
One common cause of constipation is dehydration, which can cause hard stool. Using a stool softener, such as docusate sodium or docusate calcium, can moisten the stool by pulling water from your intestines. This allows the stool to exit your body more easily.
8. Try an enema
There are several types of enemas that you can try. Enemas work by softening stool enough to produce a bowel movement. Enemas use liquid to push stools out of the rectum. They can be purchased at a pharmacy or online.
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 in a seated position — can help you pass stool without straining.
11. Get some exercise
Light exercise, such as walking, yoga, or jogging, can encourage bowel movements by increasing blood flow throughout your abdomen.
12. Try natural remedies
Some natural remedies, such as consuming probiotics, may be helpful in treating and preventing constipation, with some studies noting increased stool frequency after taking these supplements. While considered safe for most people, there are certain instances in which probiotics may beTrusted Source harmful. For instance, they typically shouldn’t be used in immunocompromised individuals.
You should also talk with a doctor before taking any herbs or teas for constipation relief. While 2019 research suggests that some herbal combinations, such as clover, fennel, and senna, may help constipation, herbal supplements may interact with other medications you may take.
Lifestyle changes that can help you poop
The above advice can help encourage a quick bowel movement to relieve short-term discomfort. However, some of the following lifestyle changes can also keep your constipation at bay more permanently. For regularity, try to make these tips part of your daily habit:
If possible, add more fiber to your diet. Add fiber by eating fresh fruits and vegetables, legumes, beans, and whole grains. You should consume at least 22 to 34 gramsTrusted Source of fiber per day, depending on your age. If you need to take a fiber supplement for chronic constipation, start with a low dose and then increase it slowly. For some people, consuming a large amount of fiber can lead to bloating.
Consider exercising most days of the week if you can. This can include a daily walk, jog, bike ride, or swim or another form of exercise. Light exercise helps maintain proper circulation and can keep the bowels healthy.
Manage your stress.
Avoid “holding in” your stool. Also try to have bowel movements around the same time each day.
Chronic constipation can make it challenging for a person to focus on their daily tasks and activities. If your constipation lasts more than a week and doesn’t respond to treatment, it’s time to talk with a doctor to rule out serious causes. Talk with a doctor right away if your constipation is accompanied by dizziness, fatigue, cramping, or spasms.
Takeaway
Constipation happens when you pass fewer than three bowel movements per week or have bowel movements that are hard or difficult to pass without straining. Home remedies for constipation can include increasing your fiber intake or taking a laxative, using a suppository, or taking a stool softener. Trying out a squat position, doing light exercise, or performing a colonic massage may also help. If you experience constipation regularly or constipation that lasts longer than a week, discuss your symptoms with a doctor. They can check for other conditions that may play a role in your constipation and prescribe a medication to help. If your symptoms also include dizziness, fatigue, cramps, or spasms, see a doctor immediately.
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https://www.healthline.com/health/digestive-health/how-to-make-yourself-poop
https://www.healthline.com/health/what-does-constipation-feel-like
