Constipated: What to drink, what to do? 3 quick home remedies for constipation

Constipation turns bowel movements into an uncomfortable experience: a feeling of fullness, hard, dry stools, and straining without feeling completely relieved. According to medical studies, constipation affects approximately 16% of adults and can occur at any age, especially with a low-fiber diet, insufficient water intake, or lack of physical activity.

So, how can one relieve constipation more easily without worsening the condition? Experts will guide you through simple home remedies for constipation, from dietary adjustments, hydration, and exercise to some suitable supportive options. In this article, Tiptory will also help you recognize when you can self-treat constipation and when you need to see a doctor to avoid overlooking unusual signs.

Safe and Effective Ways to Relieve Constipation

1. Prioritize prunes and adequate hydration

• Prunes contain fiber and sorbitol, which can help increase water content in stools, making them softer and easier to pass. Some studies have noted that prunes can improve bowel movement frequency and reduce straining in people with constipation.

• When increasing fiber intake, it's essential to drink enough water for the fiber to be effective and prevent dry, hard stools. Adults typically need about 22–34g of fiber per day, depending on age and gender.

• If you're looking for a home remedy for constipation, you can start by adding fiber-rich foods like green vegetables, fruits, legumes, oats, and whole grains instead of only seeking an immediate solution.

2. Gradually increase fiber to prevent constipation

• Increasing fiber too quickly can cause bloating and abdominal distension. Therefore, it should be increased gradually and combined with adequate water intake.

• Limit low-fiber foods such as processed foods, fast food, and certain refined starch snacks. This is a crucial change if you frequently experience constipation.

• It is not necessary to completely eliminate milk and dairy products for everyone. Only limit foods that you notice tend to worsen constipation symptoms or bloating.

3. Exercise regularly and establish a bowel routine

• Regular physical activity can support bowel motility and promote more regular bowel movements. Simple activities like daily walking can be beneficial.

• If you're wondering how to relieve constipation, try to have a bowel movement at a fixed time, such as 15–45 minutes after breakfast. Eating can stimulate colon activity and support bowel motility.

• When you feel the urge to defecate, do not hold it in. You can place a low stool under your feet to elevate your knees above your hips, which can facilitate a more favorable posture for defecation.

4. Be cautious when using laxatives

• Laxatives can be helpful when diet and lifestyle changes are not effective enough, but they should not be considered the first solution for all cases.

• Stimulant laxatives like bisacodyl or senna work by stimulating bowel muscles and typically take effect within 6–12 hours. Use them strictly according to the label instructions or as advised by a doctor or pharmacist.

• Do not self-administer stimulant laxatives for extended periods or increase the dosage to find a quick constipation relief. If you need to use medication frequently or cannot have a bowel movement without it, consult a doctor to identify the cause and appropriate treatment plan.

5. Do not self-administer castor oil or magnesium supplements

• Castor oil and magnesium supplements should not be considered default options for home treatment of constipation. The choice of medication or supplement should be based on the cause of constipation, underlying conditions, current medications, and specific health status.

• Some osmotic laxatives containing magnesium may be used in the treatment of constipation, but should be used under the guidance of a doctor or pharmacist, especially in people with kidney disease or those taking multiple medications.

• For the goal of treating constipation, the priority remains adjusting fiber intake, drinking enough water, exercising, and establishing a proper bowel routine.

6. Know when to see a doctor

• If constipation does not improve despite self-care, you should see a doctor to determine the cause instead of continuing to self-medicate.

• Seek immediate medical attention if constipation is accompanied by persistent abdominal pain, vomiting, fever, inability to pass gas, blood in the stool or rectal bleeding, unintentional weight loss, or lower back pain. These could be signs of a problem requiring medical evaluation.

Method 1: Effective Home Remedies for Quick Constipation Relief

Tip 1: Abdominal massage to help relieve constipation

Proper abdominal massage can facilitate bowel movements

• Abdominal massage is a non-pharmacological method that can help treat constipation at home, especially in people with functional constipation. A 2025 meta-analysis of 23 studies involving 1,431 people showed that abdominal massage helped increase the number of bowel movements per week, shortened transit time through the intestines, and improved constipation symptoms. However, the effectiveness varied among studies, so this should be considered a supportive measure and not a substitute for medical treatment when necessary.

Perform abdominal massage following the direction of the colon

• Lie on your back in a comfortable position; you can place a pillow under your knees to relax your abdominal muscles.

• Place both hands on the upper left side of your abdomen, just below the ribs.

• Use fingertips or palms to gently massage in a circular motion, moving downwards, across the area around the navel, up to the right side of the abdomen, and then back up. You can visualize the massage path as a large arc following the direction of the colon.

• Repeat the sequence of movements about 10 times, performing slowly and steadily rather than pressing hard. The goal is to create gentle stimulation on the abdominal wall, not to use force to "push" the stool out.

Moderate pressure can be applied during massage

• If you feel bloated or distended, you can slightly increase the pressure with your fingertips or lightly clenched hands, but stop if pain occurs.

• Do not try to press hard on the abdomen to find a way to relieve constipation immediately. Massage does not guarantee immediate bowel movements after one session, and its effectiveness often depends on the cause and severity of constipation.

• Studies show that abdominal massage can improve bowel movement frequency and symptom severity, but current evidence does not prove that massage can replace laxatives in all cases.

Combine massage with other constipation treatments

• For more effective constipation relief, combine massage with fundamental changes such as drinking enough water, adequate fiber intake, regular exercise, and maintaining consistent bowel habits.

• If constipation is prolonged or recurs frequently, do not rely solely on massage. It is necessary to identify the cause and choose appropriate treatment methods instead of constantly seeking quick constipation relief at home.

• Recent pooled evidence suggests that abdominal massage holds promise in constipation management, but studies have used various techniques and intervention durations. Therefore, there is no single massage protocol considered optimal for everyone.

Do not self-massage if there are conditions requiring caution

• If you are pregnant, have an injury or spinal condition, inflammatory bowel disease, irritable bowel syndrome, or an abdominal medical condition, consult a doctor before self-massaging.

• Specifically, do not self-massage if you are experiencing severe abdominal pain, abnormal abdominal distension, vomiting, fever, bloody stools, or inability to pass gas. These symptoms may indicate a problem requiring medical evaluation instead of continuing home treatment for constipation.

• If massage causes pain or worsens symptoms, stop and seek medical advice.

Tip 2: Warm compress to help relieve constipation

Warm compresses can help relax the abdominal area

• When constipated, feelings of bloating, fullness, or discomfort can make bowel movements even more difficult. A warm compress is a simple supportive measure that can help relax muscles and provide a more comfortable feeling.

• Some small studies show that warm heat can affect digestive tract activity. A trial of 60 constipated women noted that a 40°C warm compress for 2 weeks helped improve the number of defecation days, weekly bowel movements, and quality of life, although it did not reduce the amount of laxatives used.

How to apply a warm compress for constipation

1. Lie on your back or sit in a comfortable position, relaxing your abdominal muscles.

2. Place a warm compress bag or warm towel on the abdominal area where you feel discomfort. Do not place the heat source directly on the skin if the temperature is too high.

3. You can apply the compress for about 10–15 minutes and then check how your body feels. A study on the effect of hot packs on bowel motility used a 10-minute duration, but the evidence is still limited and the optimal compress time for all constipated individuals has not yet been determined.

4. While compressing, relax your body and breathe slowly. If you feel comfortable, you can combine it with other home remedies for constipation such as drinking enough water, light exercise, and maintaining regular bowel habits.

Do not expect warm compresses to provide immediate bowel movements

• Warm compresses are primarily considered a supportive measure to relieve discomfort, not an immediate treatment for constipation. Therefore, if you are looking for how to relieve constipation, you should not rely solely on a compress.

• Evidence on heat and constipation is still less extensive than on other better-researched methods. Experts recommend viewing warm compresses as part of an overall care strategy rather than a quick constipation remedy.

• If constipation is prolonged or recurs frequently, it is necessary to identify the cause rather than continuously using home symptom relief methods.

Apply correctly to avoid skin burns

• Only use a comfortably warm temperature; do not use overly hot heat sources with the aim of increasing effectiveness.

• Do not sleep while using a compress and do not leave the heat source in contact with the same skin area for too long.

• Check your skin during and after application. If redness, blistering, pain, or irritation occurs, discontinue use.

When not to continue self-treatment at home

• If constipation is accompanied by persistent abdominal pain, rectal bleeding, or blood in the stool, a doctor should evaluate it instead of continuing home treatment for constipation.

• Especially, if symptoms do not improve despite changes in diet, water intake, exercise, and other supportive measures, you should see a doctor to determine the cause and choose an appropriate treatment approach.

Tip 3: Light exercise helps relieve constipation

Increase activity to stimulate bowel movements

• Lack of physical activity can contribute to making constipation more uncomfortable. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), regular physical activity can help alleviate constipation symptoms and is also part of a constipation prevention strategy.

• If you're looking for home remedies for constipation, you don't necessarily need strenuous exercise. Simple activities like walking, light cycling, swimming, dancing, or yoga can be suitable options to start with.

Start with light exercises

1. Walk at a moderate pace for about 20–30 minutes if your body allows. This is a simple, easy-to-do option that doesn't require special equipment.

2. If you don't want to walk, you can try light yoga, leisurely cycling, or low-intensity full-body exercises.

3. Don't try to exercise to the point of exhaustion or abdominal pain. When constipated, the immediate goal is to increase physical activity moderately rather than high-intensity training.

Combine exercise with bowel habits

• Exercise is only one part of the constipation treatment process. NIDDK recommends combining regular physical activity with a high-fiber diet, adequate water intake, and establishing regular bowel habits.

• If you're wondering how to relieve constipation, you can try light exercise and then go to the toilet at a fixed time. The NIDDK suggests that having a bowel movement about 15–45 minutes after breakfast can be helpful because eating stimulates colon activity.

• When you feel the urge to defecate, go immediately instead of holding it in. You can take enough time to relax and use a low stool under your feet to create a more favorable posture.

Do not try to exercise to quickly relieve constipation

• One workout does not guarantee immediate bowel movements. Therefore, it should not be understood that a 30-minute walk, cycling, or yoga will always provide quick constipation relief.

• NIDDK guidelines and professional recommendations consider physical activity a non-pharmacological measure in constipation care, but effectiveness depends on the cause, severity of constipation, and individual health status.

Stop exercising and see a doctor if there are unusual signs

• Do not try to exercise if constipation is accompanied by severe or persistent abdominal pain, vomiting, severe bloating, rectal bleeding, or blood in the stool.

• If constipation does not improve after changes in diet, water intake, increased physical activity, and other self-care measures, you should see a doctor to identify the cause instead of continuing to self-treat at home.

Tip 4: Prunes help relieve constipation

Eating prunes can help make bowel movements easier

• Prunes are rich in fiber and contain sorbitol, a sugar that draws water into the intestines. This helps soften stools and supports bowel motility, making them suitable for those seeking home remedies for constipation.

• A randomized study on people with chronic constipation showed that eating prunes improved the number of spontaneous bowel movements and stool consistency compared to psyllium. However, it should not be understood that prunes are the "number one food" that can solve all cases of constipation.

Eat a moderate amount instead of too much

• You can start with a small serving of prunes and monitor your body's reaction. The NIDDK notes that 1/4 cup of prunes provides about 3.1g of fiber.

• Do not eat too many at once, as the high amount of sorbitol and fiber can cause bloating, abdominal distension, or diarrhea in some people.

• If your body is not used to a high-fiber diet, increase it gradually and drink enough water. Adults typically need about 22–34g of fiber per day, depending on age and gender.

You can use prune juice if you find it difficult to eat prunes

• Prune juice is another option if you don't like the texture of prunes. A randomized controlled trial showed that prune juice can help reduce hard, lumpy stools and improve constipation symptoms.

• However, juice is not always equivalent to whole fruit in terms of fiber content. Therefore, if the goal is fiber supplementation, whole prunes usually have an advantage.

Combine prunes with water and fiber

• If you are looking for how to relieve constipation, do not rely on just one food. Combine prunes with adequate water intake, eating vegetables, fruits, legumes, and whole grains.

• The NIDDK recommends that people with constipation gradually increase their fiber intake and drink enough water for fiber to work better, helping stools become softer and easier to pass.

• Regular exercise and maintaining timely bowel habits are also important factors in the strategy for treating constipation and preventing its recurrence.

Do not expect prunes to relieve constipation immediately

• Scientific evidence supports dried plums (prunes) as a food option that can improve some symptoms of constipation, but studies often assess effectiveness after several days or weeks, not demonstrating that eating a few prunes will always lead to a bowel movement within a few hours.

• If constipation is prolonged, recurs frequently, or does not improve despite dietary and lifestyle changes, it is advisable to consult a doctor to find the cause rather than constantly looking for quick home remedies for constipation.

• Seek medical attention early if constipation is accompanied by persistent abdominal pain, vomiting, inability to pass gas, fever, rectal bleeding, blood in the stool, or unintentional weight loss.

Tip 5: Drink enough water to help relieve constipation

Drinking enough water helps soften stool and makes it easier to pass.

• Lack of water can contribute to dry, hard, and difficult-to-pass stools. Therefore, drinking enough water is an important part of treating constipation at home, especially if you are also increasing your fiber intake. The NIDDK recommends drinking enough water and other fluids for fiber to work more effectively, helping to soften stool and ease its passage through the intestines.

• There is no fixed amount like 2.2–3 liters of water per day that suits everyone. The amount of water needed depends on age, gender, body size, activity level, climate, and health status. Therefore, instead of forcing yourself to drink a fixed amount of water, maintain adequate fluid intake according to your individual needs.

Drink water regularly throughout the day instead of waiting until you are thirsty.

1. Divide your water intake into several times throughout the day, prioritizing plain water and non-alcoholic beverages.

2. If you are eating a lot of fiber to treat constipation, pay special attention to your water intake. Fiber needs enough fluid to help soften stool; increasing fiber but drinking too little water can make bloating or difficulty passing stool more uncomfortable.

3. You can supplement fluids from other sources such as clear soups or fruit juices, but they should not be considered a complete substitute for plain water.

You don't need to completely eliminate coffee just because you're constipated.

• The original content suggests that caffeinated or alcoholic beverages can cause dehydration and worsen constipation, but this interpretation is too absolute. Caffeine does not necessarily cause dehydration in regular users; more importantly are the total fluid intake and hydration status of each individual.

• Alcohol should still be limited as it is not a good choice for hydration. When wondering what to do for constipation to have a bowel movement, prioritize plain water and suitable beverages over beer or alcoholic drinks.

Warm water can be used if it feels comfortable.

• A warm cup of water can provide comfort, especially when the stomach feels full or uncomfortable. However, there is not enough strong evidence to confirm that hot water can stimulate quick bowel movements or relieve constipation quickly in everyone.

• Therefore, consider warm water as an option to increase fluid intake and comfort, not a guaranteed "trick" to have a bowel movement immediately after drinking.

Combine water intake with fiber to help treat constipation.

• If the goal is to treat constipation, drinking water alone is often not enough. Adults are generally recommended to consume about 22–34g of fiber per day, depending on age and gender. Good sources of fiber include vegetables, fruits, legumes, and whole grains.

• Increase fiber gradually to allow the body to adapt and reduce the risk of bloating and abdominal distension. At the same time, maintain regular physical activity and consistent bathroom habits to create a better "foundation" for bowel function.

Don't try to drink too much water to immediately relieve constipation.

• Drinking an extra one or two glasses of water can be helpful if you are dehydrated, but it doesn't mean that drinking more will lead to a faster bowel movement. Fluid needs should be adjusted according to your body and health condition.

• If constipation persists despite adequate water intake, sufficient fiber, and lifestyle changes, do not continue to increase water intake excessively. Constipation can be related to medications being used, bowel dysfunction, or other causes that need to be evaluated.

See a doctor if constipation is accompanied by unusual symptoms.

• A doctor's evaluation is needed if constipation does not improve after self-care or persists chronically.

• In particular, seek early medical attention if constipation is accompanied by **persistent abdominal pain, inability to pass gas, vomiting, fever, rectal bleeding, blood in the stool, or unintentional weight loss**. These are not situations where one should rely solely on home remedies for constipation.

Tip 6: Supplementing fiber helps reduce constipation

Prioritize fiber, especially psyllium.

• Fiber can help increase stool bulk and improve its softness, thereby making bowel movements easier. The NIDDK recommends that adults consume approximately 22–34g of fiber per day, depending on age and gender.

• Among the supplemental fibers evaluated in the AGA-ACG guidelines, psyllium is the option with the most notable evidence. The guidelines conditionally recommend fiber supplementation for individuals with chronic constipation, especially when their diet does not provide sufficient fiber.

Supplement psyllium gradually and drink enough water.

1. If your current diet is low in fiber, do not suddenly increase your fiber intake. Increase it gradually to allow your body to adapt and reduce the risk of bloating and abdominal distension.

2. When using psyllium or fiber supplements, drink enough water according to product instructions and your body's needs. Water helps fiber work better and helps soften stool.

3. Always read the package instructions carefully for dosage, mixing instructions, and the amount of water required. Do not arbitrarily increase the dose with the goal of quickly treating constipation.

Fiber can be supplemented from food.

• It is not necessary to use fiber pills or powders if you can meet your needs through diet. Suitable sources include oats, whole grains, beans, vegetables, fruits, and nuts.

• Ground flaxseed can be mixed into oatmeal, yogurt, or other dishes to increase fiber intake. However, evidence for different types of fiber is not uniform; one should not assume that all "natural" products are equally effective as psyllium.

• If you are looking for home remedies for constipation, you should view increasing fiber as a long-term change rather than a solution to have a bowel movement within a few hours.

Be cautious with fenugreek and other herbal supplements.

• Fenugreek contains fiber, but clinical evidence for using this substance alone to treat constipation is not as strong as the evidence for psyllium. Therefore, fenugreek should not be considered a standard treatment option.

• "Natural" does not mean "suitable for everyone." Supplements can cause bloating, diarrhea, or interact with medications being used.

• If you are pregnant, breastfeeding, have an underlying medical condition, or are taking regular medication, you should consult a doctor or pharmacist before using supplements to treat constipation.

Do not confuse fiber with laxatives.

• Psyllium is a bulk-forming fiber, not a stimulant laxative. The AGA-ACG guidelines consider fiber, including psyllium, as an option to consider for individuals with chronic constipation; other medications like polyethylene glycol (PEG) have stronger recommendations for the treatment of chronic idiopathic constipation.

• Therefore, if the goal is to relieve constipation, one should not arbitrarily combine many types of laxatives and supplements at the same time. The choice should be based on the severity of constipation, its cause, and the individual's health status.

Know when to stop self-treating.

• If you have increased fiber, drunk enough water, and made lifestyle changes but constipation persists, you should consult a doctor to find the cause rather than continuing to increase fiber dosage or switch to many different supplements.

• Seek medical attention if constipation is accompanied by blood in the stool, rectal bleeding, persistent abdominal pain, or other unusual signs. These are situations that should not be handled solely with home remedies for constipation.

Tip 7: Magnesium can help relieve constipation

Magnesium-containing laxatives can help soften stool.

• Some magnesium compounds have an osmotic laxative effect, meaning they draw water into the intestines, helping to soften stool and make it easier to pass. This is one of the options that can be used when dietary and lifestyle changes are not effective enough.

• Guidelines from the American Gastroenterological Association (AGA) and the American College of Gastroenterology (ACG) conditionally recommend the use of magnesium oxide in adults with chronic idiopathic constipation. This does not mean that all types of magnesium supplements have the same effect.

Do not mix Epsom salt yourself to treat constipation.

• The original content suggests mixing magnesium sulfate or Epsom salt with water. However, experts do not recommend that readers apply this formula themselves, as the dosage and safety depend on the product, health status, and kidney function.

• If you wish to use a magnesium-containing product to treat constipation at home, choose a medication used according to proper indications and read the instructions carefully for dosage, contraindications, and warnings on the label.

• Do not arbitrarily increase the dose with the goal of rapid constipation relief, as excessive use of magnesium-containing laxatives can cause diarrhea, dehydration, or electrolyte imbalance.

Magnesium citrate and magnesium hydroxide are other options.

• Magnesium citrate and magnesium hydroxide are also used in some laxative products. However, the method of use and dosage depend on the specific formulation, age, and health status.

• The NIDDK lists osmotic laxatives, such as Milk of Magnesia, among the medications that healthcare professionals may recommend to treat constipation. The choice of medication should be based on the specific condition rather than combining multiple products yourself.

• If you are wondering what to do for constipation to have a bowel movement, do not assume that magnesium-containing medications are the fastest or most suitable option for all cases.

Be especially cautious if you have kidney disease.

• Magnesium is mainly excreted by the kidneys, so individuals with impaired kidney function need to be especially careful when using magnesium-containing products. Do not self-administer magnesium-containing laxatives if you have kidney disease without consulting a doctor or pharmacist.

• People taking multiple medications, older adults, pregnant or breastfeeding women should also consult a healthcare professional before using laxatives or supplements to treat constipation.

• If you are taking other medications, you need to fully inform your doctor or pharmacist because some medications and supplements can affect constipation or the choice of treatment method.

Prioritize lifestyle adjustments before medication.

• For common constipation, foundational measures still include eating enough fiber, drinking enough water, exercising regularly, and establishing regular toilet habits. Adults typically need about 22–34g of fiber per day, depending on age and gender.

• If these measures are not effective, laxatives can be used for an appropriate period according to healthcare professional guidance. The NIDDK recommends using stimulant laxatives only when constipation is severe or other methods are ineffective.

Do not use laxatives arbitrarily for prolonged periods.

• If you need to use laxatives regularly to have a bowel movement, you should consult a doctor instead of continuing to increase the dose yourself. Chronic constipation can be related to medications being used, bowel dysfunction, or another cause that needs to be identified.

• Seek immediate medical attention if constipation is accompanied by persistent abdominal pain, inability to pass gas, vomiting, fever, blood in the stool, rectal bleeding, or unintentional weight loss. These are signs that you should not continue to treat constipation at home yourself.

Tip 8: Castor oil is not a first-line option

Castor oil is a stimulant laxative.

• Castor oil stimulates bowel movements and is used to treat infrequent constipation. However, it is a laxative, not a "natural trick" that is completely without risk.

• Some over-the-counter castor oil products note that the medication typically causes a bowel movement within approximately 6–12 hours, so do not necessarily expect it to work in just 2–3 hours.

Do not arbitrarily take a spoonful of castor oil based on anecdotal experience.

• Dosage depends on the product itself and age. Labels of some over-the-counter preparations in the United States instruct individuals 12 years and older to take 15–60 ml in a single dose daily, but this is label information, not a recommendation for everyone to self-administer.

• If you are looking for ways to relieve constipation, do not arbitrarily increase the dose thinking that taking more will work faster. Excessive use can cause abdominal cramping, nausea, diarrhea, and dehydration.

• You should carefully read the product label and ask a doctor or pharmacist if you are unsure about the dosage, especially if you are taking other medications. Some drug labels recommend taking laxatives at least 2 hours apart from other medications, as laxatives can affect the efficacy of co-administered drugs.

Do not use castor oil for prolonged periods.

• Castor oil should only be considered a short-term option for infrequent constipation. Some drug labels warn against using laxatives for more than 1 week without a doctor's advice and caution that frequent or prolonged use can lead to laxative dependence.

• If you regularly need to use castor oil to have a bowel movement, the problem is no longer simply finding a quick constipation remedy. In such cases, the cause of constipation needs to be evaluated, and a more appropriate treatment method selected.

Do not use if there are unusual symptoms.

• Do not self-administer castor oil if you are experiencing abdominal pain, nausea, or vomiting without a doctor's evaluation. These are direct warnings on the labels of over-the-counter castor oil preparations.

• If rectal bleeding occurs or you do not have a bowel movement after using a laxative, stop use and contact a doctor, as this could be a sign of a more serious problem.

Pregnant women should consult a healthcare professional.

• If you are pregnant or breastfeeding, you should not self-administer castor oil to treat constipation at home. Drug labels recommend that this group consult a doctor or healthcare professional before use.

• Children should also not self-administer castor oil. Doses for children differ from adults, and some preparations require children under 2 years old to consult a doctor before use.

Prioritize safer solutions for mild constipation.

• For common constipation, foundational measures can include drinking enough water, gradually supplementing fiber, exercising regularly, and maintaining appropriate toilet habits.

• If these methods do not improve symptoms, a doctor or pharmacist can advise on a more suitable laxative based on the specific condition. Castor oil should not be the default choice every time you experience difficulty passing stool.

• If constipation is prolonged, recurs frequently, or bowel habits suddenly change, the cause should be sought rather than continuously self-treating constipation at home.

Tip 9: Mineral oil should be used as directed.

Mineral oil can make stool slide more easily.

• Mineral oil is a type of lubricant laxative. It creates an oily layer around the stool, helping to prevent water loss and facilitate the stool's movement through the colon. This is a medication for constipation and should not be simply regarded as a home remedy for constipation.

• Mineral oil can be used in some cases of constipation, but the choice of medication should be based on the specific situation. If you are looking for ways to relieve constipation and have a bowel movement, you should not self-administer mineral oil just for quick results.

Do not self-determine mineral oil dosage

• The dosage must follow the instructions on the product itself or your doctor's prescription, as concentrations and formulations may vary.

• Do not increase the dose yourself if you have not had a bowel movement. Taking too much can cause abdominal cramps, nausea, vomiting, or diarrhea, and increase the risk of dehydration.

• If you are taking other oral medications, you should consult your doctor or pharmacist before using mineral oil. It can affect the absorption of some medications and nutrients.

Mineral oil should not be used for young children unless prescribed by a doctor

• Mineral oil carries a risk of aspiration into the lungs if used incorrectly, especially in young children or individuals with difficulty swallowing. Therefore, you should not self-administer mineral oil to treat constipation in children.

• Prolonged use can also affect the absorption of some fat-soluble vitamins such as vitamins A, D, E, and K. Therefore, it is not a suitable option for casual long-term use.

Exercise particular caution in some cases

• Do not self-administer mineral oil if you are pregnant, have unexplained abdominal pain, nausea, vomiting, or rectal bleeding. These symptoms need to be evaluated before using laxatives.

• Individuals with digestive conditions, difficulty swallowing, or those taking multiple medications should consult a doctor or pharmacist before use.

• If severe abdominal pain, vomiting, severe diarrhea, or other unusual symptoms appear after using the medication, stop self-treatment and seek medical advice.

Prioritize finding the cause rather than overusing medication

• For mild constipation, you can start with fundamental measures such as gradually increasing fiber, drinking enough water, exercising regularly, and maintaining appropriate bowel habits.

• If these measures are not effective, a doctor or pharmacist can choose a suitable laxative. The AGA-ACG guidelines for chronic constipation evaluate various treatment options, with polyethylene glycol (PEG) having a stronger recommendation than some other options.

• Therefore, mineral oil should not be considered a default quick constipation remedy. If you frequently need medication to have a bowel movement, you need to find the cause instead of continuously self-treating constipation at home.

Tip 10: Sitting posture helps ease bowel movements

Elevating your knees can help reduce straining during bowel movements

• The sitting posture on the toilet affects the angle between the rectum and the anal canal. When the knees are elevated above the hips, the pelvic floor muscles can relax better, thereby aiding the process of stool elimination.

• A study on healthy individuals showed that sitting with more hip flexion, similar to a squatting position, can help reduce defecation time and the degree of straining compared to a regular toilet sitting position. However, current evidence is not sufficient to confirm this is the “optimal posture” for all people with constipation.

Use a footstool to adjust your posture

1. Sit comfortably on the toilet, keeping your back relatively straight.

2. Place a low stool or footrest under your feet.

Amelia Wilson Doctor of Medicine, General practitioner

Trained at Columbia University Vagelos College of Physicians and Surgeons, with over 14 years of experience in treating common diseases and caring for the elderly. Currently working at NYU Langone Health with a focus on personalized treatment.