9 Tips To Relieve Constipation at Home

You’re bloated and blocked. You strain on the toilet, but … nothing. You’re constipated.

Constipation is frustratingly common. For some people, it’s a chronic condition. For others, it’s a rare occurrence caused by factors like stress, food choices, changes in routines, surgery or medications, says gastroenterology specialist Bryn DeSantis, CNP.

But no matter the cause of your constipation, you can find relief — it’s just a matter of how. DeSantis shares nine tricks you can try at home to return to regular bowel movements.

How to get rid of constipation naturally

Chronic constipation is something you need to see your provider about. But if you only experience occasional constipation, you’ll probably be able to address it yourself by following these nine instructions:

1. Drink plenty of water

Being dehydrated can change the consistency of your poop, making it harder and less mobile. So, if you’re feeling stopped up, your first step should be increasing your water intake.

While you’re at it, DeSantis recommends you reduce drinks with caffeine since caffeine dehydrates the body by increasing urination. And stay away from alcoholic beverages, which can both dehydrate you andirritate your gastrointestinal (GI) tract.

2. Adjust your diet

If you’re struggling with constipation, one of the first places to look for answers is your kitchen. You need to eat lots of high-fiber foods (like prunes) to keep your poop soft and bulky. The following are examples of high-fiber foods to add to your diet:

• Grains like oatmeal, granola, whole wheat breads and pasta
• Legumes like lentils, black beans or chickpeas
• Vegetables like broccoli, kale or carrots
• Fruits like apples, raspberries or pears
• Nuts like almonds, flaxseed or pistachios

If you already eat a high-fiber diet, consider taking a fiber supplement. If you think you may need to take daily fiber supplements to stay regular long-term, talk to your provider.

You should also avoid highly processed foods (canned, boxed, and fast foods) and high fat foods like red meat. Ditto fried foods, which contain very little fiber and aren’t good for your overall health.

Changing your diet often improves constipation but it’s best to make these changes gradually. Doing anything too aggressively could make you feel even crummier. You should also start fiber supplements slowly. And make sure to increase your fluid intake with the fiber. If you don’t, your constipation may worsen.

“Sometimes fiber supplements and high fiber foods can make you feel worse by increasing gas and bloating,” explains DeSantis. “Eating too much fiber when constipation is severe or taking fiber supplements without enough fluids can plug you up like a bear in hibernation.” So, be sure to start gradually, increase fluids adequately and back off if the foods or supplements worsen symptoms.

See your provider if fiber and fluids are not helping your constipation.

3. Increase your physical activity

If your poop isn’t moving, it’s a sign that you probably should.

When you exercise, you speed up several important bodily functions. Your circulation increases, as does the amount of oxygen in your blood. You also engage the muscles that are responsible for pushing waste out of your body.

DeSantis stresses that you don’t have to be a fitness buff to feel the digestive benefits of physical activity. A ten-minute walk or some chair exercises may be enough to do the trick.

4. Consider probiotics

Our bodies play host to trillions of bacterial cells. Most of them reside in our gut. Some of those bacterial houseguests make us sick, but others play a vital role in our health. When the balance of good to bad bacteria tilts, it can throw off basic bodily functions — including digestion.

There’s some evidence that eating a diet that’s rich in probiotics can help keep you regular. Just stay away from dairy products with high-fat content. Low and non-fat yogurts are a good source of natural probiotics. Fermented foods like sauerkraut, kombucha, miso and kimchi are non-dairy probiotic-rich options.

For some people, probiotic supplements can help to regulate digestion. But there are limited studies to support them specifically for constipation — and the supplements aren’t closely regulated by the FDA. DeSantis recommends talking to your provider before adding another pill to your daily regimen.

5. Give yourself time (but not too much!)

Try waking up a little earlier to allow time to eat breakfast and then move your bowels. Warm drinks and food can stimulate the urge to go. And you probably feel most relaxed in your home bathroom.

But don’t get too relaxed in there. The more time you spend on the toilet, the more likely you are to strain, which can cause hemorrhoids. Limit toilet-sitting to 10 minutes max.

“As tempting as it may be, don’t take your cell phone or laptop into the bathroom with you,” DeSantis advises.

6. Squat

Many of us sit on the toilet just like we’d sit on a chair. But our bodies prefer another position entirely. The best squat to move things along has your knees elevated higher than your hips.

These days, there are lots of products on the market designed to help you into a squatting position. But you can also DIY it by hugging your knees or resting your feet on a small stool while you sit on the toilet.

7. Don’t hold it

This one’s a no-brainer but very important. If you feel the urge to go when you’re out and about, don’t avoid using a public restroom.

“Don’t become too busy for your body, which is a frequent trigger for constipation in today’s world,” DeSantis warns.

8. Manage stress

There’s an undeniable connection between what’s happening in our head and what’s happening (or not happening) in our gut. In fact, constipation frequently occurs alongside anxiety and depression.

When we’re stressed, our bodies respond by entering fight-or-flight mode. That process involves getting flooded with extra stress hormones like cortisol and adrenaline. Those hormones slow down digestion and other body functions that aren’t necessary to survive in the short-term. After all, you can’t take a detour to the toilet when you’re being chased by a saber-toothed tiger! But when you’re dealing with chronic stress, a sluggish gut becomes a problem.

That’s why stress management is important for your digestive health.

Mindfulness practices like taking breaks, deep breathing, meditation, yoga and journaling can help you stay relaxed and in the moment. DeSantis also recommends working with a mental health provider if you’re feeling overwhelmed. They can teach you the coping skills you need to address tummy-twisting stressors when they pop up.

9. Consider over the counter medications

If you can’t seem to get the relief you need from the tactics we’ve shared, it may be time to look into over-the-counter stool softeners or laxatives. DeSantis says most can be used safely when taken occasionally. If you’re not sure which option is right for you, talk to your provider.

If you have a chronic medical condition — particularly a condition that involves your kidneys, heart, or liver — don’t take over the counter medications without first speaking to your provider.

When to see a doctor

Sometimes simple changes are not enough. If your constipation doesn’t respond to home treatments or changes in your diet (and lasts for weeks or longer), DeSantis recommends getting yourself checked out to exclude more serious medical causes.

It’s especially important to see a professional if you have other symptoms, like pain, rectal bleeding, weight loss, diarrhea, nausea, or weakness.

Chronic constipation can be a sign of medical conditions like:

• Hypothyroidism
• Hypercalcemia
• Celiac disease
• Colon cancer
• Irritable bowel syndrome (IBS)

When is constipation an emergency?

Constipation itself is rarely an emergency. But it can become an emergency if it becomes severe or is accompanied by other symptoms. DeSantis urges you to get immediate help if you’re experiencing:

1. Severe abdominal pain
2. Rectal bleeding
3. Vomiting
4. Unexplained weight loss