How to Relieve Constipation at Home: 5 Easy Tips for Quick Pain Relief and Bowel Movements

Constipation is a common yet often underestimated condition. Statistics show that about 16% of adults and nearly 33% of people over 60 regularly experience constipation. When hard, dry stool accumulates in the colon, patients not only struggle to defecate but also suffer from abdominal pain, bloating, distension, and fatigue, directly impacting their daily lives.

If you are looking for ways to treat constipation, safely cure constipation, or want to quickly relieve constipation pain at home, this article will help you understand simple yet scientifically-backed measures to improve symptoms. Tiptory will share natural methods to soften stool, stimulate bowel movements, reduce discomfort, and also provide guidance on preventing recurring constipation for a healthier digestive system.

Part 1: How to relieve constipation pain immediately at home

Tip 1: Avoid wearing tight clothing around the abdomen

Wear loose clothing to relieve constipation pain

• If you are treating constipation, curing constipation, or want to relieve constipation pain, prioritize wearing loose, comfortable clothing that doesn't hug your abdominal area. This helps reduce pressure on the abdomen, creating a more comfortable feeling when your stomach is bloated or you're struggling to defecate.

• Opt for elastic waistbands, loose dresses, or garments made from soft, breathable fabrics to allow your body to move naturally and reduce the feeling of tightness in your abdomen.

Limit tight clothing around the waist and abdomen

• Overly tight jeans, form-fitting pants, bodycon dresses, or tight belts can increase pressure on the abdominal area, making the pain, bloating, and discomfort of constipation more pronounced.

• Wearing overly tight clothing can also affect the digestive process, making patients feel full and uncomfortable after eating. If you frequently experience abdominal pain due to constipation, switching to comfortable clothing is a simple yet helpful measure to improve symptoms in addition to a high-fiber diet, adequate hydration, and regular exercise.

Tip 2: Drink honey mixed with warm water

Mix honey with warm water to aid bowel movements

• If you are looking for ways to treat constipation, cure constipation, or relieve constipation pain at home, you can try drinking honey mixed with warm water. This is a folk remedy used by many to help soften stool and stimulate defecation.

• How to do it: Dissolve 2 tablespoons of honey in about 240–300 ml of warm water, stir well, and drink while the water is still warm. It's best to consume it in the morning or when your stomach is not too full for better absorption.

How can honey help relieve constipation?

• Honey contains a relatively high amount of natural sugars. In some cases, these sugars can create a mild osmotic effect, helping to draw water into the intestines, softening stool, and aiding in the elimination process.

• However, the effectiveness of honey for curing constipation can vary among individuals, and there are not yet many high-quality studies confirming it as an effective treatment method.

Can be replaced with blackstrap molasses

• If you don't have honey, you can use blackstrap molasses mixed with warm water in a similar way. This type of molasses contains some minerals like magnesium, which may contribute to supporting digestive function in some individuals.

• This should only be considered a supportive measure, not a replacement for proven constipation treatments such as increasing fiber intake, drinking enough water, regular exercise, or using laxatives as directed by healthcare professionals if needed.

Notes on use

• Do not drink too much honey as it can increase sugar intake, especially for individuals with diabetes or those who need to control their blood sugar.

• Do not give honey to children under 1 year old due to the risk of botulism poisoning.

• If constipation lasts for more than 2–3 weeks, is accompanied by severe abdominal pain, rectal bleeding, unexplained weight loss, or if constipation pain relief is not effective after trying home remedies, seek medical attention for examination and diagnosis of the cause.

Tip 3: Use olive oil to aid constipation

Use olive oil to help soften stool

• If you are treating constipation, curing constipation, or want to relieve constipation pain with natural remedies, you can try taking 1 tablespoon of extra virgin olive oil.

• After consuming olive oil, drink an additional 180–240 ml of water to aid digestion and help stool move more easily through the intestines.

• You can also squeeze the juice of 1 fresh lemon into the water to enhance flavor and add vitamin C. However, there is no strong scientific evidence to suggest that lemon significantly improves constipation.

Can be replaced with flaxseed oil

• If olive oil is not available, 1 tablespoon of flaxseed oil is an alternative. Flaxseed oil is rich in omega-3 fatty acids and may help lubricate the digestive tract in some individuals.

• The effectiveness of flaxseed oil for curing constipation is still limited and should be combined with a high-fiber diet, adequate hydration, and regular exercise for better results.

Caution with mineral oil

• Oral mineral oil can also help soften stool by creating a lubricating layer in the intestines, but it should not be used independently for extended periods.

• Overuse of mineral oil can reduce the absorption of fat-soluble vitamins such as vitamins A, D, E, and K, and also increase the risk of aspiration into the lungs in some individuals, especially the elderly or those with difficulty swallowing.

• If mineral oil is needed to treat constipation, consult a doctor or pharmacist for appropriate guidance.

Notes on application

• Olive oil and flaxseed oil only play a supportive role in relieving constipation pain and improving symptoms in some mild cases; they are not specific treatment methods.

• If constipation is prolonged, recurs frequently, or is accompanied by severe abdominal pain, vomiting, rectal bleeding, or unexplained weight loss, seek medical attention for examination and timely treatment.

Tip 4: Use glycerin suppositories when needed

Use glycerin suppositories to help with quick defecation

• If home remedies for treating constipation have not been effective, glycerin suppositories may be an option to temporarily cure constipation in some cases.

• The suppository is inserted directly into the rectum, where glycerin helps lubricate the mucosa and draws water into the stool, thereby softening the stool and stimulating the defecation reflex.

Perform correctly for effectiveness

• Wash your hands thoroughly before and after using the suppository.

• Insert the suppository into the rectum according to the manufacturer's instructions or the healthcare professional's advice.

• After insertion, try to retain the suppository in the rectum for a few minutes to allow it to take effect before defecating.

• Glycerin suppositories typically work quite quickly, with many people experiencing a bowel movement within about 15–60 minutes after use.

Only use when truly necessary

• Glycerin suppositories are suitable for relieving constipation pain and aiding defecation during acute constipation episodes, but they should not be overused or used regularly.

• Dependency on laxatives or suppositories for extended periods can mask the underlying cause of constipation and make treatment more difficult.

Notes on use

• Always read the instructions carefully and use the recommended dosage.

• Do not use if you are experiencing rectal bleeding, severe abdominal pain of unknown cause, or suspected bowel obstruction, unless directed by a doctor.

• If constipation lasts for more than 2 weeks, recurs frequently, or is accompanied by fever, weight loss, severe abdominal pain, or blood in the stool, seek medical attention for proper examination and treatment.

Tip 5: Use herbs to aid constipation

Certain herbs may help improve constipation

• Some herbs can help treat constipation, cure constipation, and relieve constipation pain by stimulating bowel movements or increasing stool bulk.

• However, these herbs should only be used for temporary or short-term constipation. For chronic constipation, you should have the cause evaluated by a doctor or a qualified traditional medicine specialist before use.

Bowel-stimulating herbs

• Herbs such as senna, cascara, buckthorn, and aloe latex have stimulant laxative effects, helping to promote defecation.

• Do not use them independently for extended periods as this can cause abdominal cramping, diarrhea, electrolyte imbalance, and lead to laxative dependence.

• Aloe should only be used in quality-controlled preparations. Do not use fresh aloe latex yourself due to the risk of side effects.

Prioritize fiber from herbs to improve constipation

• Natural fiber sources like flaxseed, psyllium husk, and fenugreek help increase stool bulk, retain water in the intestines, and promote regular bowel movements.

• When supplementing with these types of fiber, drink plenty of water to maximize their effectiveness and reduce the risk of harder stool or digestive tract obstruction.

Herbal teas can be used

• Some herbal teas contain ingredients that provide mild laxative support and can help improve constipation symptoms in some people.

• If needed, you can add a little lemon or honey to make it more palatable. However, do not overuse laxative teas daily as this can reduce the natural function of the bowels.

Senna is an evidence-based herbal laxative

• Senna is available as tea, tablets, or capsules and is one of the most commonly used herbal laxatives.

• It usually takes effect in about 8–12 hours, so many people choose to take it in the evening to have a bowel movement the next morning.

• Do not use senna if you have inflammatory bowel diseases such as Crohn's disease or ulcerative colitis, unless directed by a doctor.

• Always adhere to the dosage instructions on the label or as prescribed by a healthcare professional.

Proper use of psyllium

• Psyllium is a soluble fiber recommended by many medical guidelines for curing constipation due to its ability to soften stool and increase bowel movement frequency.

• You can start with 1 tablespoon of psyllium, taken 1–2 times daily, and drink at least 480 ml of water with each dose to avoid the risk of choking or bowel obstruction.

• If not effective after one day, you can adjust according to the package instructions or your doctor's advice.

• Do not use psyllium if you have previously been allergic to it. Individuals with esophageal narrowing, difficulty swallowing, or bowel obstruction should also avoid its use.

Notes on using herbs for constipation

• Herbs and fiber only help relieve constipation pain and improve symptoms; they do not replace the treatment of the underlying cause of constipation.

• If constipation lasts for more than 2–3 weeks, recurs frequently, or is accompanied by severe abdominal pain, vomiting, rectal bleeding, or unexplained weight loss, seek medical attention for proper diagnosis and treatment.

Part 2: What to eat for constipation to make bowel movements easier?

Tip 1: Increase fiber to improve constipation

Adequate daily fiber intake

• Fiber is a crucial factor for efficient digestive system function, softening stool, and promoting bowel movements.

• To treat constipation, cure constipation, and relieve constipation pain, adults should consume about 25–30 g of fiber daily from natural foods.

• When increasing fiber intake, do so gradually over several weeks and drink plenty of water to limit bloating or distension.

Eat more fiber-rich fruits

• Fruits like apples, pears, plums, grapes, kiwis, oranges, grapefruits, and berries are all good sources of fiber.

• If possible, eat the skin of edible-skinned fruits like apples or pears, as most of the fiber is concentrated in the skin.

• Dried plums (prunes) have also been shown in many studies to help improve constipation due to their fiber content and natural sorbitol.

Prioritize green vegetables in every meal

• Dark leafy greens such as spinach, Swiss chard, kale, bok choy, and amaranth are rich in fiber, as well as vitamins and minerals beneficial for the digestive system.

• Additionally, broccoli, cauliflower, carrots, artichokes, green beans, and Brussels sprouts are also suitable choices to help cure constipation.

• Try to include vegetables in most meals to maintain normal bowel function.

Reasonable consumption of legumes

• Lentils, kidney beans, white beans, chickpeas, pinto beans, lima beans, and black beans are all very rich in fiber, helping to increase stool bulk and promote regular bowel movements.

• However, some people may experience bloating when eating a lot of legumes. If this occurs, reduce the amount and gradually increase it as your digestive system adapts.

• Legumes are generally more suitable for long-term constipation prevention rather than for use during severe bloating.

Choose whole grains instead of refined grains

• Prioritize oats, brown rice, whole-wheat bread, barley, and whole-grain cereals over white rice or white bread.

• When buying packaged cereals, read the nutrition facts label and choose products with high fiber content and less added sugar.

Add seeds and nutritious nuts

• Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, and nuts like almonds, walnuts, and pecans are good sources of fiber and healthy fats.

• You can add them to yogurt, oatmeal, salads, or smoothies to increase your daily fiber intake.

Consider fiber supplements if your diet is insufficient

• If it's difficult to get enough fiber from food, you can use supplements containing psyllium or other soluble fibers as directed by your doctor or pharmacist.

• When using fiber supplements, you need to drink plenty of water to maximize their effectiveness and reduce the risk of digestive tract obstruction.

Tips for increasing fiber intake

• Increasing fiber too quickly can cause bloating, gas, or abdominal pain. Therefore, gradually increase your fiber intake while drinking 1.5–2 liters of water daily (or as needed by your body).

• If constipation persists, recurs frequently, or is accompanied by severe abdominal pain, rectal bleeding, or unexplained weight loss, seek medical attention for examination and treatment.

Tip 2: Eating prunes helps relieve constipation

Adding prunes to support regular bowel movements

• If you're looking for ways to treat constipation, cure constipation, or relieve constipation pain at home, prunes are one of the foods with significant scientific evidence supporting their effectiveness.

• Prunes contain high levels of fiber and sorbitol – a natural sugar that draws water into the intestines, helping to soften stool and facilitate bowel movements.

• Additionally, prunes contain plant compounds that can stimulate bowel motility, helping to shorten the transit time of stool in the colon.

Drink prune juice if you don't like eating prunes

• If you're not accustomed to the taste or texture of prunes, you can substitute them with prune juice.

• After drinking one glass, wait a few hours for the body to respond before drinking more. Drinking too much in a short period can cause diarrhea or abdominal cramps.

• Prune juice is a convenient option, but it generally contains less fiber than whole prunes.

Prunes are often more effective than prune juice

• Prunes have a higher sorbitol content than prune juice, so for the same amount consumed, prunes often provide a better laxative effect.

• Because juice contains less sorbitol, you often need to drink a larger amount to achieve similar effects. However, do not overdo it, as it can increase sugar intake and cause digestive upset.

Appropriate usage

• You can start with about 4–6 prunes per day, combined with adequate water intake to support more effective constipation relief.

• Prunes should be used as part of a high-fiber diet, along with green vegetables, fruits, whole grains, and regular physical activity to maintain healthy bowel movements.

Notes on eating prunes

• People with diabetes or those who need to control their sugar intake should be mindful, as prunes and prune juice contain a relatively high amount of natural sugar.

• If constipation pain relief is not effective after trying home remedies, or if constipation lasts longer than 2–3 weeks, accompanied by severe abdominal pain, rectal bleeding, or unexplained weight loss, seek medical attention for examination and treatment.

Tip 3: Supplement with probiotics and drink enough water

Supplementing with probiotics to support the digestive system

• Probiotics are beneficial bacteria that help maintain the balance of the gut microbiome and support digestive function.

• Some studies show that probiotics can help improve symptoms in some people with constipation, however, the current scientific evidence is not yet strong enough to confirm their effectiveness for all cases.

• Nevertheless, supplementing probiotics from food remains a safe choice for most healthy individuals and can contribute to constipation relief when combined with a healthy diet and lifestyle.

Prioritize probiotic-rich foods

• You can consume 1 cup of yogurt daily, prioritizing products labeled as containing live and active cultures.

• Besides yogurt, fermented foods such as kimchi, sauerkraut, kefir, or kombucha also contain many beneficial bacteria for the digestive system.

• These foods should be consumed in moderation, especially kimchi or pickled vegetables, as they can be high in salt.

Drink enough water to soften stool

• Dehydration is one of the common reasons why stool becomes dry and hard to pass. Therefore, drinking enough water is an important measure to relieve constipation pain and facilitate easier bowel movements.

• While there is no fixed amount of water that suits everyone, most adults should drink about 1.5–2 liters of water daily, depending on weight, activity level, weather, and health status.

Increase water intake when constipated

• When constipated, you can increase your water intake to about 2–2.5 liters per day if there are no contraindications from your doctor, such as heart failure or kidney disease.

• Distribute your water intake evenly throughout the day instead of drinking too much at once for better absorption by the body.

• In addition to plain water, you can also get water from soups, watery fruits, or caffeine-free herbal teas.

Combine multiple measures for better effectiveness

• Supplementing probiotics or drinking plenty of water will be most effective when combined with a high-fiber diet, regular exercise, and maintaining a regular toilet schedule.

• If constipation relief does not improve after a few weeks or if constipation persists, recurs frequently, accompanied by severe abdominal pain, rectal bleeding, or unexplained weight loss, seek medical attention for timely examination and treatment.

Part 3: Lifestyle habits to treat chronic constipation

Tip 1: Walk to stimulate bowel movements

Walking helps improve constipation

• If you are trying to treat constipation, cure constipation, or want to relieve constipation pain naturally, make time to walk every day. Movement stimulates bowel motility, helping stool move through the colon more easily and reducing feelings of fullness.

• Simply getting up and moving after sitting for a long time can benefit the digestive system.

Don't sit continuously for too long

• People who work in offices or frequently sit in front of computers for many hours are at higher risk of constipation due to less physical activity.

• Make it a habit to get up and walk around every 60 minutes, even if it's just a few minutes of walking around the office or home. Maintaining regular movement helps support bowel function.

Walk at an appropriate pace

• Start by walking slowly to let your body adjust, then gradually increase your speed to a brisk pace where you can still talk normally without needing to run.

• You can walk briskly for about 5 minutes, then slow down for 5 minutes to allow your body to relax.

• The goal is to maintain about 10 minutes of walking per hour if conditions permit.

Adjust according to your daily schedule

• If you cannot dedicate 10 minutes every hour due to a busy work schedule, try to increase your total brisk walking time throughout the day.

• Even short periods of activity, from 5–10 minutes after meals or during breaks, can help treat constipation and improve overall health.

• The most important thing is to maintain a regular exercise habit rather than over-exercising for short periods.

Start slowly and gradually increase

• If you've been inactive, walk slowly for about 30 seconds to 1 minute, then gradually increase your speed according to your body's ability.

• You may feel a little tired or uncomfortable at first, but this usually decreases as your body adapts.

• Combining walking with a high-fiber diet, adequate water intake, and regular toilet habits will help relieve constipation pain and prevent recurrent constipation more effectively.

Tip 2: Allow enough time when going to the toilet

Don't rush when having a bowel movement

• If you are treating constipation, curing constipation, or want to relieve constipation pain, allow enough time each time you go to the toilet. Trying to go too quickly or frequently holding in stool can prolong constipation and make it more severe.

• Relax, sit in a comfortable position, and let your bowel movements happen naturally instead of straining too hard.

Create a comfortable environment to relax

• Choose a time when you are less likely to be disturbed so you can focus and not feel time pressure.

• If you feel more comfortable, you can read a few pages of a book or magazine while waiting for the urge to defecate. However, avoid sitting on the toilet for too long, especially while using your phone, as this can increase pressure on the anal and rectal area.

Establish a regular toilet schedule

• Try to go to the toilet at the same time each day, especially after breakfast, as this is when the colon's reflexes are strongest.

• Even if you don't have a strong urge, maintaining a regular schedule helps form a habit of defecation and supports long-term constipation relief.

Listen to your body's signals

• When you feel the urge to have a bowel movement, try to go to the toilet promptly instead of holding it in. Repeatedly suppressing bowel movements can cause stool to remain in the colon longer, becoming dry and harder to pass.

• Combining a regular toilet schedule with a high-fiber diet, adequate water intake, and regular exercise will help relieve constipation pain, improve bowel motility, and reduce recurrent constipation.

Tip 3: Adjust your posture when going to the toilet

Change your posture for easier bowel movements

• If you are treating constipation, curing constipation, or want to relieve constipation pain, try adjusting your posture when sitting on the toilet. A proper posture can help straighten the rectum, facilitating easier stool evacuation.

• Many studies show that sitting with knees elevated above the hips can support the defecation process more effectively than a conventional sitting posture.

Elevate your feet when sitting on the toilet

• Place a low stool or footrest under your feet to raise your knees about 15–20 cm higher than your hips.

• Then, lean slightly forward and bring your knees closer to your chest to a comfortable extent.

• This posture helps reduce the angle between the rectum and anus, thereby aiding in constipation relief and reducing the need to strain excessively.

Relax instead of straining hard

• Breathe evenly, relax your abdominal muscles and pelvic floor muscles to allow bowel movements to occur naturally.

• Avoid straining too hard or holding your breath for extended periods as this can increase pressure in the abdomen and anal area, increasing the risk of hemorrhoids or anal fissures.

• If you cannot have a bowel movement after about 5–10 minutes, stand up, move gently, and try again when the urge returns instead of sitting too long.

Combine with healthy habits

• Adjusting your posture when going to the toilet will be more effective when combined with a high-fiber diet, adequate water intake, daily exercise, and maintaining a fixed time for bowel movements.

• This is a simple but useful measure to relieve constipation pain, reduce straining, and support normal bowel function.

Tip 4: Yoga to help relieve constipation

Yoga can help stimulate bowel movements

• Some yoga poses can help treat constipation, cure constipation, and relieve constipation pain by applying gentle pressure to the abdominal area, stimulating bowel movements, and helping gas move more easily through the digestive tract.

• While yoga does not replace medical treatment, regular practice can contribute to improving digestive function and reducing the risk of recurrent constipation.

Bound Angle Pose (Baddha Konasana)

• Sit on a mat, bend your knees and bring the soles of your feet together.

• Hold your feet or toes with both hands.

• Relax your knees and gently move them up and down within a comfortable range.

• Then slowly fold forward, keeping your back long and aiming your forehead towards the floor if your body allows.

• Maintain the pose for 5–10 slow, deep breaths, avoiding forcing your body too much.

Wind-Relieving Pose (Pavanamuktasana)

• Lie on your back on a mat, with both legs extended straight.

• Bend one knee towards your chest and hold it with both hands.

• Keep the other leg extended straight or slightly bent if it feels more comfortable.

• Breathe evenly for 5–10 breaths, then switch to the other leg.

• This pose is often used to help reduce bloating and relieve constipation pain in some people.

Standing Forward Bend (Uttanasana)

• Stand tall with your feet hip-width apart.

• Slowly fold forward from your hips, keeping your knees straight or slightly bent if needed.

• Place your hands on the floor or grasp your shins or ankles, depending on your flexibility.

• Hold the pose for 5–10 breaths, then slowly lift your body to avoid dizziness.

Notes on practicing yoga

• Always warm up gently before practicing and perform movements slowly according to your body's capabilities.

• Avoid exercising immediately after a meal; it's best to wait about 1–2 hours after eating.

• If you feel pain, dizziness, or discomfort, stop exercising immediately.

• Pregnant individuals, those with spinal conditions, uncontrolled high blood pressure, or recent surgery should consult a doctor or a qualified instructor before practicing.

Combine with a healthy lifestyle

• Yoga will be more effective when combined with a high-fiber diet, adequate water intake, daily walking, and maintaining a regular toilet schedule.

• This is a safe and supportive measure to cure constipation and maintain a healthy digestive system when practiced regularly.

Part 4: Causes and signs of constipation to know

Note 1: Understand the causes of constipation

Constipation often occurs due to multiple causes

• Constipation is a condition where bowel movements are difficult, stools are hard and dry, or the frequency of defecation is less than usual. It is a common digestive problem and can affect people of all ages.

• Identifying the correct cause will help to more effectively treat constipation, cure constipation, and relieve constipation pain, rather than just addressing symptoms.

Lack of fiber and water is a common cause

• A diet low in vegetables, fruits, whole grains, or insufficient water intake makes stool dry, hard, and difficult to pass through the colon.

• This is the most common cause and also a factor that can be improved by changing diet and lifestyle.

Lack of physical activity reduces bowel motility

• Prolonged sitting, office work, or lack of exercise can slow down bowel movements.

• Daily physical activity such as walking, cycling, or yoga will help treat constipation and improve digestive system function.

Some medications can cause constipation

• Constipation can be a side effect of many medications, such as:

  • Opioid pain relievers.

  • Some antidepressants.

  • Iron supplements.

  • Antacids containing aluminum or calcium.

  • Certain medications for high blood pressure or Parkinson's disease.

• If you suspect that the medication you are taking is causing constipation, do not stop taking it on your own; consult a doctor for advice.

Constipation can also be a sign of an underlying medical condition

• Although many cases can be improved with home remedies, constipation can sometimes be a symptom of medical conditions such as:

  • Irritable bowel syndrome.

  • Hypothyroidism.

  • Diabetes.

  • Neurological disorders.

  • Pelvic floor dysfunction.

  • Intestinal narrowing or obstruction.

  • Colorectal cancer in some cases.

• Therefore, do not be complacent if constipation is prolonged or recurs frequently.

When to see a doctor?

• Seek medical attention if:

  • Constipation lasts more than 2–3 weeks despite changes in diet and lifestyle.

  • Constipation recurs frequently or worsens.

  • There is blood in the stool or rectal bleeding.

  • Severe abdominal pain, frequent vomiting, or abdominal distension.

  • Unexplained weight loss or sudden changes in bowel habits.

• Early examination helps identify the exact cause and choose the appropriate method to treat constipation, while also promptly detecting any underlying medical conditions.

Note 2: Understand normal bowel movement frequency

There is no "standard" number of bowel movements for everyone

• There is no fixed rule for the number of bowel movements per day. Each person has different bowel habits depending on their diet, activity level, age, and health status.

• Therefore, don't just rely on the number of bowel movements to determine if you need to treat constipation. The important thing is that your bowel movements are easy, painless, do not require much straining, and your stool has a normal shape.

Bowel movement frequency can vary greatly

• Many people have bowel movements once a day and feel comfortable.

• Some people have 2–3 bowel movements per day and are still perfectly healthy.

• Conversely, some people only have bowel movements once every 2 days and this is still considered normal if they do not experience discomfort or other unusual symptoms.

• Generally, having bowel movements about 4–8 times per week is a common frequency for healthy adults.

Diet affects bowel movement frequency

• People who eat a lot of green vegetables, fruits, whole grains, and legumes generally consume more fiber, which helps bowel movements function well and tends to increase the frequency of bowel movements.

• People who eat less fiber, drink insufficient water, or consume a lot of red meat and processed foods may have fewer bowel movements and may find it harder to treat constipation if they do not change their diet.

Don't just focus on the number of bowel movements

• Signs of a healthy digestive system are not only about frequency but also about the quality of each bowel movement.

• If your stool is soft, easy to pass, does not require straining, and you do not feel like you haven't completely emptied your bowels, you generally don't need to worry, even if your bowel movement frequency differs from others.

• Conversely, if your stool is dry and hard, requires a lot of straining, is painful to pass, or you feel like you haven't completely emptied your bowels, that could be a sign that you need to relieve constipation pain and find the cause.

When to be concerned?

• See a doctor if your bowel habits change suddenly and persist, especially if accompanied by symptoms such as severe abdominal pain, rectal bleeding, unexplained weight loss, or constipation lasting more than 2–3 weeks.

• Monitoring both frequency, stool shape, and sensation after bowel movements will help detect digestive problems early and choose the appropriate method to treat constipation.

Note 3: When to see a doctor?

See a doctor if constipation doesn't improve

• If you have tried home remedies to treat constipation, cure constipation, and relieve constipation pain but still haven't seen improvement after 2–3 days, you should seek medical attention.

• Prolonged constipation can be a sign of an underlying medical condition that requires proper diagnosis and treatment, rather than just symptom management.

Do not self-medicate in certain special cases

• Consult a doctor before applying home remedies if you are:

  • Pregnant.

  • Breastfeeding.

  • Caring for an infant or young child with constipation.

• These individuals need appropriate treatment methods to ensure safety for both mother and baby.

Be cautious if you are taking medication or have chronic illnesses

• If you are taking medication or have conditions such as cardiovascular disease, kidney disease, liver disease, diabetes, or gastrointestinal disorders, talk to your doctor before using herbal remedies, supplements, or laxatives.

• Some foods, herbs, and supplements can interact with medications you are taking, reducing treatment effectiveness or increasing the risk of side effects.

Signs that require immediate medical attention

• Go to the nearest medical facility as soon as possible if constipation is accompanied by any of the following symptoms:

  • Severe abdominal pain or significant abdominal distension.

  • Inability to have a bowel movement or pass gas.

  • Rectal bleeding or blood in the stool.

  • Persistent vomiting.

  • Fever.

  • Unexplained weight loss.

  • New onset constipation in older adults or a prolonged change in bowel habits.

Early treatment helps prevent complications

• Most cases of constipation can be improved with a high-fiber diet, adequate water intake, exercise, and lifestyle changes. However, if these measures are ineffective, early examination will help identify the cause and choose the appropriate method to cure constipation.

• Proactive treatment at the right time not only helps to relieve constipation pain but also contributes to early detection of underlying digestive or systemic diseases that may be causing prolonged constipation.

Note 4: Treating pelvic floor disorders

Pelvic floor disorders can cause constipation

• If you have tried many ways to treat constipation, cure constipation, but still have to strain a lot or find it very difficult to pass stool, the cause may not be related to diet but to pelvic floor dyssynergia.

• This is a condition where the pelvic floor muscles do not relax at the right time during defecation, making it difficult for stool to pass even when you feel the urge to go to the bathroom.

Recognize suspicious signs

• Talk to your doctor if you experience one or more of the following symptoms:

  • Having to strain for a long time but still finding it difficult to pass stool.

  • Feeling like you haven't completely emptied your bowels.

  • Difficulty knowing when you need to go to the bathroom.

  • Frequently needing to use your hand to assist with bowel movements.

  • Prolonged constipation despite eating a lot of fiber, drinking enough water, and exercising regularly.

Biofeedback is an effective treatment method

• If diagnosed with a pelvic floor disorder, your doctor may prescribe biofeedback therapy.

• This is a non-invasive method that uses devices to monitor muscle activity to help the patient learn how to relax and coordinate the pelvic floor muscles correctly during defecation.

• Many studies show that biofeedback is highly effective for constipation caused by pelvic floor dyssynergia and is often recommended before considering invasive treatment methods.

Don't strain too hard

• If the cause is a pelvic floor disorder, straining too much will not help and can increase the risk of hemorrhoids, anal fissures, and pelvic pain.

• It is important to correctly identify the cause to choose the appropriate method to cure constipation instead of just using laxatives.

When to seek medical attention?

• Seek medical attention from a gastroenterologist or rehabilitation specialist if constipation pain relief is not achieved after changes in diet and lifestyle, or if constipation lasts more than 2–3 weeks.

• Early diagnosis of pelvic floor disorders will lead to more effective treatment, improve quality of life, and reduce the risk of long-term recurrent constipation.

Combine safe constipation treatments

Combine multiple methods for increased effectiveness

• No single method works for everyone. To more effectively treat constipation, cure constipation, and relieve constipation pain, you should combine multiple approaches instead of relying on just one.

• A simple plan might include:

  • Increasing dietary fiber intake.

  • Drinking enough water daily.

  • Walking or engaging in light physical activity regularly.

  • Practicing yoga poses that support bowel motility.

  • Only considering herbal teas or laxatives when truly necessary and under the guidance of a healthcare professional.

Relax when having a bowel movement

• When you feel the urge to defecate, sit in a comfortable position, breathe steadily, and allow your bowels to move naturally.

• Avoid straining too hard or rushing, as this can increase the risk of hemorrhoids and anal fissures.

• Utilize gravity by elevating your feet if needed to assist the bowel movement process.

Limit the overuse of stimulant laxatives

• Do not routinely use stimulant laxatives on your own, as they can irritate the colon lining and reduce the natural contractility of the intestines if misused over a long period.

• Medications containing active ingredients like phenolphthalein are now largely no longer recommended in many countries due to safety concerns. Some other laxatives should only be used short-term as prescribed by a doctor.

• If medication is needed to cure constipation, consult a doctor or pharmacist to choose the appropriate type for your health condition.

Allow time when applying supportive measures

• The effectiveness of each method can vary from person to person. Some methods work within tens of minutes, while others may take several hours or days.

• When trying a new method, schedule your time so you can go to the bathroom as soon as the urge arises, avoiding holding back bowel movements.

Do not overuse treatment methods

• Using too much fiber, laxatives, or supportive measures at once can lead to constipation turning into diarrhea, abdominal cramps, or dehydration.

• Gradually increase measures and monitor your body's response to find the most suitable way to relieve constipation pain.

Monitor your health condition

• If constipation lasts more than 2–3 weeks, recurs frequently, or is accompanied by severe abdominal pain, rectal bleeding, fever, vomiting, or unexplained weight loss, seek medical attention for timely examination and treatment. This helps in early detection of underlying medical conditions and choosing the appropriate method to treat constipation.

References

1. American College of Gastroenterology. (2021). ACG Clinical Guidelines: Management of Benign Anorectal Disorders. The American Journal of Gastroenterology.
2. American College of Gastroenterology. (2023). ACG Clinical Guideline: Management of Irritable Bowel Syndrome. The American Journal of Gastroenterology.
3. Bharucha, A. E., Pemberton, J. H., & Locke, G. R. (2013). American Gastroenterological Association technical review on constipation. Gastroenterology, 144(1), 218–238.
4. Black, C. J., Drossman, D. A., Talley, N. J., Ruddy, J., & Ford, A. C. (2020). Functional gastrointestinal disorders: Advances in understanding and management. The Lancet, 396(10263), 1664–1674.
5. Camilleri, M., Ford, A. C., Mawe, G. M., Dinning, P. G., Rao, S. S. C., Chey, W. D., Simren, M., Lembo, A., & Young-Fadok, T. M. (2017). Chronic constipation. Nature Reviews Disease Primers, 3, 17095.
6. Ford, A. C., Suares, N. C. (2011). Effect of laxatives and pharmacological therapies in chronic idiopathic constipation: Systematic review and meta-analysis. Gut, 60(2), 209–218.
7. Lacy, B. E., Pimentel, M., Brenner, D. M., Chey, W. D., Keefer, L. A., Long, M. D., Rao, S. S. C., & Schiller, L. R. (2023). ACG Clinical Guideline: Management of Chronic Idiopathic Constipation. The American Journal of Gastroenterology.
8. National Institute for Health and Care Excellence. (2024). Constipation: Assessment and management. NICE Guideline.
9. National Institute of Diabetes and Digestive and Kidney Diseases. (2023). Symptoms and Causes of Constipation. U.S. Department of Health and Human Services.
10. Rao, S. S. C., Patcharatrakul, T. (2016). Diagnosis and treatment of dyssynergic defecation. Journal of Neurogastroenterology and Motility, 22(3), 423–435.
11. Shamliyan, T., Wyman, J., Bliss, D., Kane, R., & Wilt, T. J. (2013). Prevention and management of constipation in adults. Journal of the American Academy of Nurse Practitioners, 25(11), 623–635.
12. World Gastroenterology Organisation. (2023). WGO Practice Guideline: Constipation. World Gastroenterology Organisation.
13. World Health Organization. (2023). Healthy diet. World Health Organization.

Content Editor: Ashley Wright Nguyen.

Medically Reviewed by: Isabella Moore.