Fast constipation relief: 8 quick and effective home remedies

Constipation is a very common condition, but feeling bloated, gassy, having hard or dry stools, or straining frequently can leave you feeling tired and uncomfortable all day. A person may be considered to be constipated when they have fewer than three bowel movements per week, have hard or lumpy stools, experience difficulty passing stools, or feel incomplete evacuation. However, not everyone needs to have a bowel movement every day; what's more important is an abnormal change from one's usual habits. If you're wondering what to do if constipated, this article, by Tiptory, will help you identify common causes and choose suitable, safe ways to treat constipation to improve this uncomfortable condition.

Part 1: The Easiest and Fastest Home Remedies for Constipation

Tip 1: Chew sugar-free gum

Chewing sugar-free gum can help with bowel movements

• If you have mild constipation, you can try chewing a few pieces of sugar-free gum.

• Some sugar-free gums contain sorbitol, a sweetener that acts as a laxative when consumed in sufficiently large amounts. Sorbitol draws water into the intestines, which can soften stools and aid bowel movements.

• However, the effectiveness of sugar-free gum in treating constipation should not be considered equivalent to laxative medications. This is merely a simple supportive measure and does not replace dietary adjustments, adequate hydration, or addressing the underlying cause of constipation.

Do not overdo sorbitol

• Do not chew too much sugar-free gum for the purpose of treating constipation, especially if the product contains a lot of sorbitol.

• High amounts of sorbitol can cause bloating, abdominal cramps, diarrhea, or gastrointestinal discomfort.

• If you frequently experience constipation, instead of relying on sorbitol-containing gum, focus on more established measures such as increasing dietary fiber, drinking enough water, regular exercise, and maintaining regular bowel habits.

When to seek other solutions?

• If constipation is prolonged, recurs frequently, or does not improve despite lifestyle changes, consult a doctor or pharmacist to determine the cause and choose an appropriate constipation treatment.

• If "what to do if constipated" is still a question bothering you, prioritize finding the cause rather than just seeking temporary relief for bowel movements.

Tip 2: Coconut water may help with constipation

Drink coconut water to rehydrate

• If you have mild constipation, you can drink a moderate amount of coconut water to replenish fluids in your body. Adequate hydration helps keep stools moist and can facilitate easier bowel movements.

• Coconut water also contains some electrolytes like potassium. However, coconut water should not be considered a constipation treatment or a guaranteed laxative method for everyone.

• You can drink a serving of coconut water instead of sugary drinks, while maintaining a fiber-rich diet and drinking enough water throughout the day.

Do not drink too much coconut water

• Drinking too much coconut water can loosen stools or cause diarrhea in some people, especially if the body is sensitive to the amount of liquid or carbohydrates in the drink.

• If the goal is to improve constipation, do not try to drink excessive amounts of coconut water to stimulate bowel movements. This is not a sustainable way to treat constipation.

• Individuals with kidney disease or those needing to restrict potassium should consult a doctor before regularly consuming large amounts of coconut water, as it has a relatively high potassium content.

Combine with appropriate constipation management

• If you are looking for "what to do if constipated," prioritize measures with clearer benefits, such as increasing fiber from vegetables, fruits, and whole grains, drinking enough water, and exercising regularly.

• If constipation is prolonged, recurs, or is accompanied by severe abdominal pain, vomiting, significant abdominal distension, blood in stool, or inability to pass gas, seek medical attention.

Tip 3: Olive oil may not treat constipation

There is no conclusive evidence that olive oil and lemon treat constipation

• Some people use olive oil and lemon juice as a home remedy when constipated, with the common practice being to drink about 1 tablespoon of olive oil with lemon juice in the morning.

• However, there is currently insufficient high-quality scientific evidence to confirm that this mixture is effective in treating constipation. Therefore, it should not be considered a standard treatment method.

• Olive oil can be used in a healthy diet, but one should not expect drinking olive oil directly to "lubricate" the intestines and quickly resolve constipation.

Do not arbitrarily use flaxseed oil or orange juice to treat constipation

• Flaxseed oil combined with orange juice is also rumored as a home remedy for constipation, but the effectiveness of this tip has not been clearly confirmed.

• If you want to supplement fiber from flaxseeds, ground flaxseeds may be a more practical option than flaxseed oil because they provide fiber, but you need to drink enough water to avoid worsening constipation.

Caution with mineral oil and castor oil

• Do not self-administer mineral oil to treat chronic constipation. Improper use can affect the absorption of some fat-soluble vitamins and cause digestive problems.

• Castor oil has a stimulant laxative effect, but it is not suitable for regular use. Laxative abuse can cause diarrhea, dehydration, and electrolyte imbalance.

• If you are wondering what to do if constipated, prioritize more evidence-based measures such as gradually increasing fiber intake, drinking enough water, exercising, and maintaining regular bowel habits.

Know when to seek medical attention

• If constipation is prolonged or recurs frequently, seek the cause rather than continuously trying home remedies.

• If constipation is accompanied by severe abdominal pain, vomiting, significant abdominal distension, blood in stool, or inability to pass stool and gas, seek early medical evaluation.

Tip 4: Warm lemon water may not treat constipation

Warm lemon water can help with hydration

• When constipated, drinking a glass of warm water in the morning can help replenish fluids, especially if you're not drinking enough water already.

• You can add a small amount of lemon juice for flavor. However, there's no reliable evidence to suggest that warm lemon water directly treats constipation or helps to "detox" the body.

• The idea that lemon water stimulates the liver for better digestion and easier stool passage has not been fully proven in humans. Therefore, lemon water should not be considered a treatment for constipation.

Can be consumed in the morning if suitable

• If you enjoy drinking lemon water, you can mix about 1 cup of warm water with a small amount of lemon juice and drink it in the morning.

• It's not necessary to drink it on an empty stomach to achieve constipation relief. What's more important is maintaining adequate fluid intake throughout the day.

• You can add a little honey to make it more palatable, but honey primarily adds sweetness and is not a laxative. If you're managing sugar or calorie intake, use it sparingly.

Don't expect lemon water to resolve constipation

• If you're wondering what to do if constipated, prioritize measures with better evidence, such as increasing fiber from vegetables, fruits, legumes, and whole grains; drinking enough water; and regular exercise.

• Increasing fiber too quickly can cause bloating, so increase it gradually and combine it with adequate water intake.

• If constipation is prolonged, recurs frequently, or does not improve despite dietary and lifestyle changes, consult a doctor to identify the cause and choose an appropriate constipation treatment.

Tip 5: Probiotics can support digestion

Probiotic-containing foods can support the digestive system

• If you are constipated, you can supplement with some beneficial bacteria-containing foods such as live-culture yogurt, kimchi, or fermented vegetables.

• Probiotics are live microorganisms that can provide health benefits when consumed in appropriate amounts. They contribute to maintaining the gut microbiota, which plays an important role in digestive function.

• However, the effectiveness of probiotics in treating constipation is not the same for everyone. Some strains may help improve bowel movement frequency or stool consistency, but current evidence is not yet sufficient to consider probiotics as a primary treatment for all cases of constipation.

Prioritize suitable fermented foods

• You can choose yogurt containing live cultures or naturally fermented foods as part of a balanced diet.

• For fermented drinks like kombucha, check the sugar content and choose appropriate products rather than drinking them for the purpose of treating constipation.

• If you have a sensitive digestive system, start with small amounts. Fermented foods can cause bloating or discomfort in some people.

Prebiotics are also important for the gut microbiota

• In addition to supplementing probiotics, you can provide prebiotics – types of fiber that gut bacteria use as a food source.

• Natural sources of prebiotics include onions, garlic, asparagus, bananas, and some vegetables. Fiber in general also helps increase stool bulk and promotes bowel movements.

• If you are wondering what to do if constipated, increasing dietary fiber and drinking enough water are often more important foundations than focusing solely on a specific probiotic.

Do not self-treat solely with probiotics

• If constipation is prolonged, recurrent, or significantly affects daily life, consult a doctor to find the cause rather than relying solely on supplements or fermented foods.

• When constipation occurs with severe abdominal pain, vomiting, significant abdominal distension, blood in stool, or inability to pass stool and gas, seek early medical evaluation.

Tip 6: Caffeine can stimulate bowel movements

A small amount of caffeine can help with bowel movements

• If you are constipated, a cup of caffeinated coffee or tea in the morning can stimulate bowel movements in some people, thus creating a feeling of needing to use the restroom.

• Coffee can stimulate colon activity, but this effect does not mean that caffeine is a constipation treatment. The level of response also varies from person to person.

• If you are already used to drinking coffee, you can maintain a moderate amount and observe your body's reaction rather than increasing caffeine intake to try to stimulate bowel movements.

Do not overuse caffeine to treat constipation

• Do not use coffee or tea with high caffeine content as a long-term solution for constipation.

• Caffeine has a mild diuretic effect, but in people who are accustomed to caffeine, moderate amounts usually do not cause significant dehydration. However, drinking too much caffeine can cause jitters, anxiety, difficulty sleeping, or uncomfortable digestive symptoms.

• If you are wondering what to do if constipated, do not rely on drinking more coffee every morning. More importantly, ensure adequate hydration, sufficient fiber intake, and maintain physical activity.

Prioritize sustainable ways to improve constipation

• Gradually increase fiber from vegetables, fruits, legumes, and whole grains.

• Drink enough water throughout the day, especially when increasing fiber intake.

• Exercise regularly and take time to use the restroom when needed, rather than holding back bowel movements.

• If constipation is prolonged, recurs frequently, or does not improve with lifestyle changes, consult a doctor or pharmacist to choose an appropriate constipation treatment.

Tip 7: Aloe vera juice is not a safe way to treat constipation

Do not self-medicate with aloe vera juice to treat constipation

• Aloe vera was once used in laxative products due to its anthraquinone compounds, which can stimulate the bowel and increase colon motility.

• However, you should not drink aloe vera juice multiple times a day for the purpose of treating constipation. Its effectiveness and safety depend on the product type, ingredients, and amount used.

• Specifically, aloe vera latex contains aloin, which has a strong laxative effect and can cause abdominal cramps, diarrhea, dehydration, or electrolyte imbalances. For safety reasons, oral aloe vera products containing latex/aloin should not be self-administered to treat constipation.

Be cautious with aloe vera pills or dried aloe vera

• Aloe vera in capsule form or concentrated products are not inherently safer than aloe vera juice. The concentration of active ingredients can vary between products.

• Do not arbitrarily increase the dose or use it long-term to maintain regular bowel habits. Laxative abuse can cause digestive and electrolyte problems.

• If you are taking other medications, consult a doctor or pharmacist before using oral aloe vera products, as interactions or effects on electrolyte balance may occur.

What to do if constipated?

• Prioritize more evidence-based measures such as gradually increasing fiber intake, drinking enough water, regular exercise, and maintaining regular bowel habits.

• If a constipation treatment is needed, choose a suitable type based on your specific condition and the guidance of a doctor or pharmacist, rather than self-administering aloe vera.

• If constipation is prolonged, recurrent, or accompanied by severe abdominal pain, vomiting, significant abdominal distension, blood in stool, or inability to pass stool and gas, seek early medical evaluation.

Tip 8: Dandelion tea may not treat constipation

Dandelion tea can be used as a supportive drink

• Dandelion root tea is used in some herbal products for constipation and digestive issues.

• Dandelion contains many plant compounds, but there is currently insufficient high-quality clinical evidence to confirm that dandelion tea is an effective and safe constipation treatment for everyone.

• If you like, you can drink dandelion tea as a caffeine-free beverage, but it should not be considered a primary treatment method when constipated.

Do not expect dandelion tea to "cleanse" the liver or kidneys

• Some herbal products promote dandelion root for its potential to support liver, kidney, or digestive function. However, these uses do not mean it has been proven to treat constipation.

• Avoid using herbal mixtures with unknown ingredients or origins just because they are advertised to help with quick bowel movements.

Cautions for use

• Individuals allergic to plants in the daisy family or taking medications for existing conditions should consult a doctor or pharmacist before regularly consuming dandelion in tea or supplement form.

• If drinking tea causes stomach pain, diarrhea, or any unusual reactions, discontinue use.

• If you are constipated, what should you do? Prioritize measures with clearer evidence, such as gradually increasing fiber intake, drinking enough water, exercising, and maintaining a regular bowel schedule.

When to seek the cause?

• If constipation is prolonged, recurs frequently, or does not improve after diet and lifestyle changes, consult a doctor to find the cause.

• Specifically, seek medical attention early if constipation is accompanied by severe abdominal pain, vomiting, significant bloating, blood in the stool, or inability to pass stool and gas.

Part 2: What to eat to avoid constipation every day

Tip 1: Drink enough water to relieve constipation

Drink enough water to soften stools and make them easier to pass

• When experiencing constipation, drinking enough water is one of the important lifestyle changes to improve dry, hard, and difficult-to-pass stools. Water also helps fiber work better, thereby helping to soften stools.

• Not everyone needs to drink exactly 2 liters of water daily. Fluid requirements depend on age, weight, activity level, weather, and health status. Individuals with heart or kidney disease or those advised by a doctor to restrict fluids should consult a healthcare professional about the appropriate amount.

Form a habit of drinking water consistently throughout the day

• Instead of waiting until you're thirsty, divide your water intake into several portions throughout the day.

• You can carry a personal water bottle to easily track the amount of water you've consumed. Starting the day with a glass of water is also a simple way to form a habit.

• Light yellow urine color is often a practical sign that the body is adequately hydrated, although this is not the only standard for assessing hydration status.

Combine water with fiber for more effective constipation relief

• Drinking plenty of water alone may not resolve constipation if the diet lacks fiber. Adults typically need about 22–34 grams of fiber per day, depending on age and gender.

• Gradually increase vegetables, fruits, legumes, oats, and whole grains. When increasing fiber, it's crucial to drink enough water to help soften stools and make them easier to pass.

• If you're asking, "What should I do for constipation?" consider drinking enough water, eating sufficient fiber, and exercising regularly as a combined set of solutions rather than relying on a single tip.

Limit alcohol and avoid excessive caffeine intake

• Alcohol can contribute to dehydration, so the NHS recommends drinking enough water and limiting alcohol when experiencing constipation.

• Coffee and tea can still contribute to daily fluid intake; it's not necessary to completely eliminate caffeine if consumed in appropriate amounts.

• Instead of trying to drink a lot of one type of beverage to stimulate bowel movements, maintain appropriate and consistent fluid intake throughout the day.

When is drinking water no longer a sufficient solution?

• If constipation does not improve despite changes in diet, fluid intake, and exercise, you should consult a doctor or pharmacist to find the cause and choose an appropriate constipation treatment.

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

Tip 2: Increase fiber to reduce constipation

Increasing fiber is an important step when constipated

• Fiber helps increase stool bulk, retains water, and softens stools, thereby facilitating easier bowel movements. According to the NIDDK, adults typically need about 22–34 g of fiber per day, depending on age and gender.

• If your current diet is low in fiber, do not increase it abruptly. Increase it gradually to allow your gut time to adapt, and drink enough water for the fiber to work more effectively.

• For chronic constipation, AGA and ACG guidelines also allow consideration of fiber supplements, especially in individuals with low dietary fiber intake. Among the evaluated fiber supplements, psyllium has stronger supporting evidence than some other options.

Prioritize fiber-rich foods

• You can increase your fiber intake with common foods such as:

  • Whole grains, whole-wheat bread, oats, and bran.

  • Brown rice and other whole grains.

  • Beans, lentils, chickpeas, and soybeans.

  • Vegetables such as carrots, broccoli, peas, and leafy greens.

  • Fruits such as pears, apples with skin, oranges, and berries.

  • Nuts such as almonds, peanuts, and some other types of nuts.

Increase fiber gradually to avoid bloating

• When treating constipation with fiber, increase your intake gradually instead of immediately switching to a very high-fiber diet.

• Increasing fiber too quickly can cause gas, bloating, or digestive discomfort. This is also a common side effect when using fiber supplements.

• If you eat few vegetables and fruits, you can start by adding a serving of vegetables to your main meal, replacing refined grains with whole grains, and eating whole fruits instead of just drinking juice.

Drink enough water when increasing fiber

• Fiber needs water to help soften stools and make them easier to pass. Therefore, if you increase fiber but drink too little water, your constipation may not improve or even become more uncomfortable.

• The amount of water needed is not the same for everyone; it depends on age, physical condition, activity level, weather, and health status. Individuals with medical conditions requiring fluid restriction should consult their doctor about the appropriate amount.

If you eat enough fiber but are still constipated

• If constipation persists despite dietary adjustments, do not continue to increase fiber indefinitely. AGA and ACG guidelines suggest considering other treatment methods, such as fiber supplements or polyethylene glycol (PEG), depending on the specific situation.

• If you are wondering what to do for constipation, consider fiber, adequate water, exercise, and regular bowel habits as the foundation; laxatives should only be chosen appropriately based on your condition and under the guidance of a healthcare professional.

• If constipation is prolonged, recurs frequently, or is accompanied by severe abdominal pain, vomiting, blood in the stool, unintentional weight loss, or inability to pass gas, seek medical evaluation instead of continuing to self-treat at home.

Tip 3: Limit saturated fat

Reduce foods high in saturated fat

• A diet high in processed meats, fatty red meats, cheese, and processed foods can lead to a diet low in fiber. This can contribute to constipation in some people.

• Instead of focusing solely on eliminating saturated fat to treat constipation, it's more important to build a diet rich in high-fiber foods and low in ultra-processed foods.

• It's not necessary to completely remove fat from your diet. The body still needs healthy fats in appropriate amounts.

Replace fatty meats with better protein sources

• When constipated, you can replace some fatty red meat or processed meat with fish, lean poultry, beans, lentils, or nuts.

• Plant-based foods often provide fiber, while meat, fish, and dairy products provide almost no fiber.

• If eating meat, combine it with vegetables, beans, and whole grains instead of focusing the majority of the meal on meat and refined foods.

Prioritize home-cooked meals

• Cooking at home gives you more control over the amount of fat, salt, sugar, and fiber in your diet.

• You can start with simple changes: use brown rice or whole grains instead of some refined carbohydrates, increase vegetables in main meals, and choose whole fruits for snacks.

• If you're wondering what to do for constipation, consider this a long-term change rather than just avoiding a group of foods for a few days.

Do not attribute all cases of constipation to fat

• The evidence for a direct link between saturated fat intake and constipation is not as strong as the evidence for the role of fiber, fluids, and exercise. Therefore, it cannot be said that eating saturated fat will always cause constipation.

• If constipation is prolonged or recurrent, consider your overall diet, fiber intake, fluid intake, exercise, current medications, and other health causes.

Tip 4: Supplement fiber to reduce constipation

Fiber supplements can be used for constipation

• If your daily diet does not provide enough fiber, fiber supplements can be an option to help treat constipation. The general guidelines from AGA and ACG recommend that fiber supplements can be used in adults with chronic idiopathic constipation.

• Common types include psyllium, methylcellulose, or other fiber supplements. Psyllium is one of the forms with evidence supporting its effectiveness in improving constipation.

• Bulk-forming fiber helps increase stool volume and retains water in the stool, which can make stools softer and easier to pass.

Proper fiber supplementation

• Read the instructions on the packaging carefully and use the recommended dose. Do not arbitrarily increase the dose with the thought that more fiber will relieve constipation faster.

• When starting to use, increase gradually to allow the body to adapt. Increasing fiber too quickly can cause bloating, abdominal distension, or abdominal cramps.

• Drink enough water while supplementing with fiber. Water helps fiber work more effectively and aids in softening stools.

Notes on current medications

• Fiber supplements can affect the absorption of some medications if taken at the same time. Therefore, if you are taking prescription or over-the-counter medications regularly, ask your doctor or pharmacist about the appropriate time interval for taking them.

• Do not stop or change your medication without consulting a healthcare professional just because you suspect it is causing constipation. Discuss with a medical expert for guidance.

Do not confuse fiber with all types of laxatives

• Fiber supplements are bulk-forming agents and can be used in a constipation management plan, but they are not suitable for all cases.

• If constipation treatment with medication is needed, a doctor or pharmacist may consider other options. For chronic idiopathic constipation in adults, AGA/ACG guidelines recommend polyethylene glycol (PEG) and offer other treatment options depending on response.

• If you're asking, "What should I do for constipation?" start by evaluating your dietary fiber intake, drinking enough water, exercising, and maintaining regular bowel habits before using various laxatives on your own.

When to see a doctor?

• If constipation does not improve despite self-care or persists, you should see a doctor to find the cause instead of continuously increasing fiber doses or changing products.

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

Tip 5: Regular exercise helps reduce constipation

Increase activity to support bowel motility

• Lack of physical activity can slow down bowel motility and contribute to prolonged constipation. Regular physical activity can support bowel function and facilitate smoother bowel movements.

• If you are constipated, high-intensity exercise is not necessary. Walking, light cycling, swimming, or exercises suited to your physical condition can all be incorporated into your daily routine.

• The important thing is to maintain consistent activity rather than exercising only when symptoms appear.

Start with short walks

• If you haven't exercised in a while, start by walking for about 10–15 minutes at a time and gradually increase the duration as your body adapts.

• You can walk after meals if you feel comfortable. There is no evidence that everyone must wait exactly 1 hour after eating before engaging in light activity.

• For older or less active individuals, breaking activity into several short intervals throughout the day is also a practical way to increase total activity time.

Combine exercise with other constipation treatments

• Exercise is only one part of a constipation treatment plan. Its effectiveness is usually better when combined with a fiber-rich diet, adequate fluid intake, and a regular bowel routine.

• If you're asking, "What should I do for constipation?" aim for regular exercise rather than trying to exert yourself heavily to stimulate immediate bowel movements.

• If you have cardiovascular disease, joint pain, limited mobility, or other specific health issues, choose an appropriate exercise intensity as advised by a healthcare professional.

When constipation doesn't improve

• If constipation is prolonged or recurs frequently despite increased activity and lifestyle changes, consult a doctor to find the cause and choose an appropriate treatment method.

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

Tip 6: Create a regular bowel movement schedule

Don't ignore the urge to have a bowel movement

• When constipated, go to the toilet as soon as you feel the urge, instead of holding it in due to work or being out.

• Frequently ignoring the urge to defecate can cause the body to gradually become less responsive to this signal, making bowel movements more difficult.

• There's no need to force yourself to have a bowel movement at a fixed time every day. The realistic goal is to create favorable conditions for bowel movements when your body signals the need.

Allow enough time for bowel movements

• If you're often rushed in the morning, consider waking up a little earlier to have time for breakfast, water, and a bowel movement without stress.

• When sitting on the toilet, relax and avoid straining too hard or sitting for too long.

• You can place a small stool under your feet to elevate your knees above your hips. This posture can help create a more favorable position for bowel movements in some people.

Utilize the gastrocolic reflex after meals

• The colon is often more active after meals, especially in the morning. So, if you frequently experience constipation, you can set aside a quiet time after breakfast to use the toilet when you feel the urge.

• This is part of retraining your bowel habits, but you should not strain if you do not yet feel the urge to defecate.

Combine with other constipation remedies

• If you're wondering what to do when constipated, combine proper toilet habits with eating enough fiber, drinking enough water, and regular exercise.

• If constipation is prolonged or recurs frequently despite changes in habits, consult a doctor to determine the cause and choose an appropriate constipation treatment.

• If you notice blood in your stool, persistent or severe abdominal pain, vomiting, fever, unintentional weight loss, or inability to pass gas, seek early medical evaluation.

Tip 7: Chew slowly and thoroughly to aid digestion

Thorough chewing helps kickstart the digestion process

• Digestion begins in the mouth. When you chew, food is broken down and mixed with saliva, forming a bolus that is easy to swallow and aids subsequent digestive steps.

• However, there is no conclusive evidence that improper chewing directly causes constipation. Therefore, thorough chewing should not be considered a standalone constipation treatment.

• Nevertheless, eating slowly and chewing thoroughly is a good habit for digestion and helps you pay more attention to your food intake and feelings of fullness.

Develop a habit of eating slowly and chewing thoroughly

• When eating, slow down and chew your food thoroughly before swallowing instead of eating too quickly.

• Avoid eating while working or using devices that distract you. Focusing on your meal helps you better recognize hunger and fullness cues.

• There's no need to count the exact number of chews for each bite. Chew until the food is small, soft, and easy to swallow.

Don't mistake thorough chewing for the main solution to constipation

• If you are constipated, more important factors are usually fiber intake, fluid intake, activity level, bowel habits, and medications or medical conditions that can affect bowel motility.

• Combine eating slowly and chewing thoroughly with a diet rich in fiber from vegetables, fruits, beans, and whole grains; also drink enough water and exercise regularly.

• If you're wondering what to do when constipated, don't just focus on one tip like chewing thoroughly, but build multiple beneficial habits at once.

When constipation persists

• If constipation recurs frequently, is prolonged, or does not improve despite dietary and lifestyle changes, consult a doctor to find the cause.

• In particular, seek early medical attention if there is blood in the stool, persistent or severe abdominal pain, vomiting, fever, unintentional weight loss, or inability to pass stool and gas.

Tip 8: Relax to help relieve constipation

Reducing stress can support bowel function

• Stress and anxiety can affect the functioning of the digestive system, especially in individuals with disorders of brain-gut interaction. Therefore, when constipated, stress reduction can be part of the plan to improve symptoms.

• However, not all cases of constipation are caused by stress. A low-fiber diet, insufficient water intake, lack of physical activity, current medications, or certain medical conditions can also be causes.

Take time to relax every day

• If your job frequently causes stress, proactively take short breaks during the day to allow your body and mind to relax.

• You can try meditation, slow and deep breathing, listening to soft music, or performing progressive muscle relaxation exercises, gradually relaxing each muscle group in your body.

• No need for complex techniques. Even a few minutes of regular relaxation can help you develop better mental health self-care habits.

Pay attention to constipation when traveling

• Changes in routine, diet, sleep schedule, activity level, and holding in bowel movements can cause some people to experience constipation when traveling.

• If you often experience this, proactively drink enough water, maintain physical activity, and eat appropriate fiber-rich foods during your trip.

• When you feel the urge to defecate, try not to postpone it just because you are traveling or have a busy schedule.

Combine relaxation with other constipation treatments

• If you are wondering what to do when constipated, view stress reduction as a supportive measure, not the sole constipation treatment method.

• Prioritize beneficial habits such as eating enough fiber, drinking enough water, regular exercise, and allowing enough time for bowel movements.

• If constipation is prolonged, recurrent, or significantly impacts daily life, consult a doctor to determine the cause and choose an appropriate treatment method.

Tip 9: Seek medical attention for prolonged constipation

Prolonged constipation requires finding the cause

• If constipation is prolonged or frequently recurs, don't just keep trying home remedies. Constipation can be related to a low-fiber diet, lack of physical activity, certain medications, or conditions like irritable bowel syndrome (IBS).

• Some other gastrointestinal conditions can also cause chronic constipation. Therefore, a doctor may need to ask about bowel habits, diet, current medications, and accompanying symptoms to determine the cause.

• If you suspect that your current medication is causing constipation, do not stop taking it on your own. Discuss with your doctor to consider adjusting the medication or choosing a suitable alternative.

Laxatives come in different types

• When dietary and lifestyle changes are not effective enough, a doctor or pharmacist may recommend appropriate laxatives.

• Some commonly used groups include bulk-forming laxatives, osmotic laxatives, stool softeners, and stimulant laxatives. Each group has a different mechanism and indication.

• For chronic constipation, AGA and ACG guidelines recommend polyethylene glycol (PEG) and offer several other medication options depending on the individual's condition, response, and risks.

• Do not self-administer stimulant laxatives for extended periods or continuously increase the dose without consulting a healthcare professional. The goal of constipation treatment is safe and sustainable bowel improvement, not just a quick bowel movement.

Stool softeners may be suitable in some cases

• Stool softeners help increase the water content in stool, making it softer and easier to pass.

• Doctors may consider this class of medication in situations where straining needs to be limited, such as after surgery or childbirth.

• Do not consider stool softeners as the best option for all cases of constipation. Medication selection should be based on the specific cause and condition.

Be especially cautious with osmotic laxatives

• Some osmotic laxatives can affect water and electrolyte balance. Individuals with kidney disease, heart disease, or those taking multiple medications should consult a doctor before use.

• If you have diabetes or other underlying medical conditions, it is even more important not to self-select long-term laxatives without medical advice.

• Read the instructions carefully and ask a pharmacist if you are unsure about the dosage or duration of use.

What to do if constipation is prolonged?

• If you're wondering what to do when constipated, start by evaluating your diet, water intake, activity level, and bowel habits.

• If these measures do not help improve the condition or if it recurs, see a doctor to find the cause instead of constantly switching to different medications or supplements.

• A nutritionist can help adjust diet and lifestyle, but medical causes of constipation or medication-induced constipation need to be evaluated by a doctor.

Seek early medical attention if there are abnormal signs

• Do not self-treat constipation at home if you experience blood in your stool or rectal bleeding, persistent abdominal pain, vomiting, fever, unintentional weight loss, or inability to pass gas.

• These could be signs of a more serious problem and require medical evaluation instead of just using laxatives.

Notes when dealing with constipation

Do not self-administer enemas to treat constipation

• Enemas can help clear stool in some cases, but they are not the first choice for everyone experiencing constipation.

• Improper use can cause pain, irritation, or damage to the anus and rectum. Therefore, frequent self-administration of enemas is not recommended.

• For common constipation, prioritize adjusting your diet, drinking enough water, exercising, and using appropriate laxatives when needed, under the guidance of a healthcare professional.

Stay calm when having difficulty with bowel movements

• Constipation can cause bloating, discomfort, and anxiety, especially when stool is hard or requires straining.

• Allow enough time for bowel movements, relax your body, and avoid straining forcefully. Excessive straining can increase the risk of pain, bleeding, or anal problems.

• If the pain is severe or the condition does not improve, do not endure it. Seek medical advice to determine the cause.

Rest and relax

• Rest can help the body reduce stress, but lying down is not a direct constipation treatment method.

• If you are inactive, maintaining light activities like walking is often more beneficial than prolonged lying down.

• When constipated, combine relaxation with appropriate exercise, sufficient water intake, and adequate fiber intake.

You can drink warm beverages if you find it comforting

• A warm glass of water or caffeine-free tea can help replenish fluids and provide a comforting feeling.

• However, there is no evidence to suggest that hot beverages can "warm the bowels" and immediately resolve constipation.

• There's no need to drink overly hot water or add a lot of sugar or honey solely for the purpose of stimulating bowel movements.

Do not self-apply creams or gels to the abdomen to treat constipation

• There is no reliable evidence that applying menthol gel to the lower abdomen can move stool or treat constipation.

• Some topical products can cause irritation, especially when used on sensitive skin. Therefore, this should not be considered a standard constipation treatment method.

• If you want to massage your abdomen, do it gently and stop immediately if pain increases.

If defecation causes pain, do not strain

• Hard stool can cause pain during bowel movements. Drinking enough water, gradually increasing fiber, and using stool softeners can help alleviate this condition.

• If the pain is severe, there is significant bleeding, or constipation is prolonged, a doctor should evaluate it instead of continuing to try to defecate.

• If you are wondering what to do when constipated, prioritize evidence-based and safe measures rather than trying many folk remedies simultaneously.

References

1. Chang L, Chey WD, Imdad A, Almario CV, Bharucha AE, Diem S, Greer KB, Hanson B, Harris LA, Ko C, Murad MH, Patel A, Shah ED, Lembo AJ, Sultan S. AGA-ACG Clinical Practice Guideline: Pharmacological Management of Chronic Idiopathic Constipation. Gastroenterology. 2023;164(7):1086–1106.
2. National Institute of Diabetes and Digestive and Kidney Diseases. Definition & Facts for Constipation. Bethesda, MD: National Institutes of Health.
3. National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms & Causes of Constipation. Bethesda, MD: National Institutes of Health.
4. National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for Constipation. Bethesda, MD: National Institutes of Health.
5. National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Constipation. Bethesda, MD: National Institutes of Health.
6. National Institute of Diabetes and Digestive and Kidney Diseases. Diagnosis of Constipation. Bethesda, MD: National Institutes of Health.
7. American Gastroenterological Association. Pharmacological Management of Irritable Bowel Syndrome With Constipation (IBS-C). Bethesda, MD: American Gastroenterological Association.
8. National Institute of Diabetes and Digestive and Kidney Diseases. Irritable Bowel Syndrome (IBS). Bethesda, MD: National Institutes of Health.
9. National Institute for Health and Care Excellence. Constipation: NICE Guidance and Quality Standards. London: NICE.
10. National Institute for Health and Care Excellence. Irritable Bowel Syndrome in Adults: Diagnosis and Management. NICE Clinical Guideline CG61. London: NICE.

Content edited by: Rene Lee Nguyen.


Information consulted and verified by expert: Matthew Turner.