Constipation can make bowel movements less frequent, hard, painful, or difficult to pass. You may also feel bloated or as though you have not completely emptied your bowels.
Mild constipation often improves with a combination of more fiber, enough fluids, regular movement, and better toilet habits. However, constipation that is severe, keeps returning, or comes with other concerning symptoms may need medical attention.
How to Tell If You Are Constipated
Constipation does not simply mean that you have not had a bowel movement for one day. Normal bowel habits vary from person to person.
You may be constipated if your stools are hard or lumpy, you have to strain to pass them, you are going much less often than usual, or you regularly feel that your bowel has not emptied completely.
Constipation can also cause bloating, stomach discomfort, reduced appetite, or mild nausea.
Eat More Fiber Gradually
Fiber helps add bulk to stool and can make it easier to pass. Good sources include vegetables, fruit, oats, whole grains, beans, lentils, nuts, and seeds.
If your diet is currently low in fiber, increase it gradually rather than making a large change overnight. Suddenly eating much more fiber can cause gas, bloating, and abdominal discomfort.
| Food | Easy way to include it |
| Oats | Eat as porridge or overnight oats |
| Fruit | Add to breakfast or have as a snack |
| Vegetables | Include with lunch and dinner |
| Beans and lentils | Add to soups, stews, or salads |
| Whole grains | Choose whole-grain bread, rice, or pasta |
For many adults, roughly 25 to 30 grams of fiber per day is a reasonable general target, although individual needs can vary.
Drink Enough Fluids
Fluids help fiber work properly and can make stools easier to pass. Water is a simple choice, but other drinks can also contribute to your daily fluid intake.
There is no need to force yourself to drink excessive amounts of water. Drinking more is most likely to help when you are not getting enough fluids already or when you are increasing the amount of fiber in your diet.
If your urine is consistently very dark and you rarely drink throughout the day, increasing your fluid intake may be useful.
Try a Better Toilet Position
Your position on the toilet can make bowel movements easier. Place your feet on a small stool so that your knees are slightly higher than your hips, then lean forward gently.
Try to relax your stomach and breathe normally rather than straining as hard as possible. Give yourself enough time, but avoid sitting on the toilet for long periods while forcing a bowel movement.
It also helps to go when you feel the urge. Regularly ignoring the urge to have a bowel movement can make constipation worse.
Move More During the Day
Physical activity can help support normal bowel movement. You do not need an intense workout for this to be useful.
A daily walk, light cycling, or simply spending less time sitting can help, especially if you are normally inactive.
Try to make movement part of your daily routine rather than relying on one large workout occasionally.
Foods That May Help Constipation
Fruit, vegetables, whole grains, beans, and other fiber-rich foods are often helpful for constipation. Pears, apples, berries, prunes, oats, lentils, and beans are easy foods to include regularly.
Prunes are particularly popular because they contain fiber and naturally occurring compounds that can help soften stool in some people.
Do not suddenly eat very large amounts of high-fiber foods in an attempt to get immediate relief. A gradual increase is usually more comfortable and easier to maintain.
Can Coffee Help With Constipation?
Coffee can stimulate bowel activity in some people, which is why some people notice the urge to use the toilet after drinking it.
However, it does not work for everyone and should not be relied on as the main treatment for constipation. If coffee causes heartburn, anxiety, or other unwanted effects, there is no need to drink it specifically for constipation.
Regular meals, fiber, fluids, and physical activity are more reliable habits to focus on.
When Should You Consider a Laxative?
If changes to your diet, fluids, activity, and toilet habits are not helping, a laxative may be useful for short-term relief.
Different laxatives work in different ways. Some increase the bulk of stool, some draw water into the bowel to soften stool, and others stimulate the bowel to move.
The most appropriate option depends on the cause of your constipation and your general health. If you are unsure which type to use, ask a pharmacist or healthcare professional. Follow the directions carefully and avoid using laxatives continuously without medical advice.
What Can Cause Constipation?
Constipation can have many causes. Common ones include not eating enough fiber, low fluid intake, lack of activity, changes in routine, stress, pregnancy, and regularly ignoring the urge to use the toilet.
Some medicines can also cause constipation. Opioid pain medicines are a well-known example, but other prescription medicines and supplements may contribute as well.
If you think a medication is causing your constipation, do not stop taking it on your own. Speak with a doctor or pharmacist about possible alternatives or ways to manage the side effect.
What If Constipation Keeps Coming Back?
Occasional constipation is common, but frequent or persistent constipation deserves more attention.
If the problem keeps returning, consider whether there is a pattern involving your diet, fluid intake, activity, medications, or daily routine. Keeping a short record of bowel movements and symptoms may help identify possible triggers.
Persistent constipation can sometimes be linked to an underlying health problem, so speak with a healthcare professional if lifestyle changes are not helping.
When to See a Doctor
Seek medical advice if constipation is persistent, keeps returning, or represents a noticeable change from your normal bowel habits.
You should also speak with a healthcare professional if constipation comes with blood in your stool, unexplained weight loss, ongoing abdominal pain, unusual tiredness, or another symptom that concerns you.
Seek urgent medical attention if you have severe or constant abdominal pain, repeated vomiting, a swollen abdomen, fever, or you cannot pass stool or gas. These symptoms can indicate a more serious problem that should not be treated as ordinary constipation at home.
Frequently Asked Questions
Gentle movement, enough fluids, and going to the toilet when you feel the urge may help. If these measures are not enough, a pharmacist can advise on a suitable short-term laxative.
Fiber-rich foods such as fruit, vegetables, oats, beans, lentils, and whole grains can help make stool easier to pass. Prunes are also helpful for some people.
It can help if you are not drinking enough, especially when you are also increasing your fiber intake. Drinking excessive amounts of water will not necessarily fix constipation caused by another problem.
There is no exact number of days that applies to everyone because normal bowel habits vary. If constipation lasts longer than usual for you, keeps returning, or does not improve with self-care, get medical advice.
No. Excessive straining can make bowel movements more uncomfortable and may contribute to problems such as hemorrhoids. Try raising your feet on a small stool and giving yourself time instead.
Constipation can be more serious when it occurs with severe abdominal pain, vomiting, fever, blood in the stool, unexplained weight loss, or an inability to pass gas. These symptoms should be assessed by a healthcare professional.
