Let’s be real: Everyone poops. Another universal truth? You’ll probably be constipated at some point or another. In fact, it’s one of the most frequent gastrointestinal complaints in the United States—at least 2.5 million people see their doctor each year for this issue. And understandably, the unpleasant feeling of being backed up (including bloating and stomach pain) will make you look up how to make yourself poop ASAP.
Just to be clear, while everyone’s bowel habits are different (some people poop several times a day while others only poop a few times a week), constipation is typically when you’re passing fewer than three stools a week, according to gastroenterologist Jean Fox, MD.
Meet the experts: Jean Fox, MD, is a gastroenterologist and assistant professor of medicine at Mayo Clinic; Christine Lee, MD, is a gastroenterologist at the Cleveland Clinic; Bharat Pothuri, MD, a gastroenterologist at Memorial Hermann in Houston, Texas; Bryan Curtin, MD, MHSc, is a board certified gastroenterologist and director of The Center for Neurogastroenterology and GI Motility at The Melissa L. Posner Institute for Digestive Health & Liver Disease at Mercy in Baltimore, Maryland; Peyton Berookim, MD, is the director of the Gastroenterology Institute of Southern California in Los Angeles.
Now, to figure out how to get things moving again, you’ll first need to nail down the cause. Constipation can be the result of dehydration, irritable bowel syndrome (IBS), poor diet, or taking various medications, says Dr. Fox. Pelvic floor dysfunction is also a very important (and often ignored) contributor.
Below, doctors provide 14 ways that could bring you short- and/or long-term relief. Remember: Always talk to your own doctor for personalized medical advice.
1. Load up on foods with fiber.
Fiber-rich foods with a high water content, such as raw carrots, apples with the peel on, and avocados, are all great sources of fiber to help get things moving, says Christine Lee, MD, a gastroenterologist at the Cleveland Clinic.
“When consumed, these foods create an osmotic gradient,” Dr. Lee says—that means they force more water to be pulled into the colon during digestion, which then helps ease and prevent constipation by getting things to flow a little more smoothly.
Add more of these fiber-rich foods to your plate if you’re struggling, says Bharat Pothuri, MD, a gastroenterologist at Memorial Hermann in Houston, Texas.
- Baked beans
- Bran muffins
- Broccoli
- Dates
- Kidney beans
- Peanuts
- Peas
- Prunes
- Spinach
2. Or, consider a fiber supplement.
It warrants repeating that a nutritious diet, which should include some natural fiber found in food, is key. If you’re not able to get the daily recommended 20 to 30 grams of fiber through food, you could consider a fiber supplement like one made from psyllium husk, says Bryan Curtin, MD, MHSc, a board certified gastroenterologist and director of The Center for Neurogastroenterology and GI Motility at The Melissa L. Posner Institute for Digestive Health & Liver Disease at Mercy in Baltimore, Maryland. PSA: It’s wise to first consult with your doctor before taking any new supplement.
3. Drink some hot coffee.
This is often the first idea that comes to mind when faced with the dilemma of how to make yourself poop. Here’s some welcome news for caffeine lovers: Warm beverages in general, particularly a hot cup of coffee or tea in the morning, can help get things moving, says Dr. Lee. The heat from the coffee can kick your gut into action, but the coffee itself and its high levels of caffeine are also “known to stimulate colon motility,” she says.
Be sure to stay hydrated, though. Dr. Curtin says caffeine can act as a diuretic and dehydrate you which could actually worsen the constipation effect. Coffee can work warm or cold. But other cold caffeinated beverages, like iced tea or caffeinated sodas, won’t have the same effect.
4. Get a little exercise in.
Ever been in the middle of a run when you needed a bathroom—STAT? You’re not alone. That’s because “hiking, walking on uneven grounds, jogging, and biking can all increase your metabolism, which in turn increases intestinal motility,” says Dr. Lee.
Also important: If you’ve been busier than usual and have gotten into an exercise dry spell, it might be a clue as to why you’re not pooping as much as you’d like. Making sure to incorporate even short, regular workouts into your routine could be the not-so-secret solution you need, Dr. Lee says.
5. Try an over-the-counter laxative.
Polyethylene glycol 3350 (a.k.a. MiraLAX) is made up of compounds that are not digestible and not absorbable, which means they cause a diarrheal effect, says Dr. Lee. At lower doses, it can help prevent constipation, and at higher doses, it can induce diarrhea. So you can adjust the dose if you want to get things moving just slightly, she says.
7. Or ask your doc about a prescription laxative.
Dr. Lee also recommends talking to your doctor about trying prescription laxatives if none of the other remedies work. “Prescription drugs are effective, but they can be expensive, so they should generally be left as a last resort after you’ve tried these other methods,” she says.
Another downside to laxatives: Your body can get used to them, so eventually you might not be able to go poop without them if you use them too often.
8. Try squatting over the toilet.
The squatting position can be mimicked by putting a stool under your feet to raise your knees up, says Peyton Berookim, MD, the director of the Gastroenterology Institute of Southern California in Los Angeles.
Squatting modifies the anatomy by relaxing the muscles in that area while also elevating the part of your colon that makes for easier emptying of the bowel. “The closer you are to a full squat, the easier it will be to poop,” he says.
9. Give yourself a belly rub.
Applying moderate pressure and massaging your abdomen in a clockwise direction can help you move your bowels, says Dr. Berookim. Colonic massage has been shown to improve constipation, he says.
This can be performed by applying moderate pressure along the horseshoe shape of the colon in your right lower quadrant. Then continue moving up to the rib cage, across the stomach, and underneath the ribs to your left lower quadrant, which is the point where stool is emptied.
10. Make sure you’re properly hydrated.
“One of the most common causes of constipation is dehydration,” says Dr. Berookim. “When the body is poorly hydrated, it will compensate by withdrawing water from the large intestine (colon) resulting in hard stools.” A good rule of thumb is to drink one ounce of water for every two pounds of your body weight, he says.
11. Consider a magnesium supplement.
Magnesium plays many crucial roles in the body. It supports energy production as well as muscle and nerve function, but it can also help with constipation. “A magnesium supplement (400 to 800 mg daily) is safe for constipation in patients with normal kidney function,” says Dr. Fox. “This works as an osmotic laxative, drawing water into the bowel to provide a soft stool mass and increase bowel action.”
You can also get magnesium from food sources such as almonds, beans, fortified foods, leafy greens, milk, nuts, seeds, and whole grains.
12. Get a stool softener.
“A stool softener helps ease the passage of stools and can take anywhere from 12 to 72 hours to work,” explains Bharat Pothuri, MD, a gastroenterologist at Memorial Hermann in Houston, Texas. It allows the passage of water and fat into the stool matter and hence allows the stool to pass easier through the colon. He recommends the stool softener Docusate.
You should take it with water and it's generally safe for most people to use. But you may experience abdominal cramping, diarrhea, nausea, and vomiting. Some rare side effects include a rash, shortness of breath, and wheezing. Docusate should not be used on a daily basis, says Dr. Pothuri, as you can become dependent on it.
13. Avoid foods that may cause constipation.
Foods like dairy products, fatty and fried food, persimmons, and white bread can contribute to constipation. Why? “Generally, foods that are very fatty or very carb-heavy are more difficult for your system to break down and thus can lead to larger more difficult-to-pass stools, resulting in constipation,” Dr. Curtin explains.
You’ll also want to limit red meats because they are low in fiber and generally high in fat, while alcohol can cause both diarrhea and constipation, says Dr. Pothuri. “Patients who drink excessive alcohol tend to be dehydrated and alcohol is also a diuretic, which means we need to urinate more often further compounding the problem,” he explains.
Another common culprit? Chocolate. It contains cocoa, which is a natural diuretic, and most products are rich in fat, milk, and sugar. All three of these ingredients can cause your GI system to become backed up, so if you are a chocolate lover, enjoy it mindfully.
14. Sip herbal tea.
“Many herbal teas have been shown to help with constipation,” says Dr. Pothuri. Senna is the most well-known of these teas. It acts as a stimulant laxative, which encourages the muscles in the intestine to work to have a bowel movement.
FYI: Dr. Curtin notes that senna can actually be more harsh on your system than a laxative such as Miralax, so know that just because something is labeled as “natural” doesn’t mean it’s necessarily “better.” Always talk to your doctor if you're unsure which option is right for you.
Other tea options include ginger, which is best known for treating nausea, but can also help with constipation. Dandelion root contains inulin, which is a dietary fiber, and prebiotics, while chamomile and peppermint can help relax the intestines and keeps things moving. Licorice root also helps keep your intestinal muscles moving. Finally, parsley tea can increase sodium and water within the colon to provide bowel movement, explains Dr. Pothuri.
What qualifies as chronic constipation?
There are two different types of constipation, occasional and chronic. Though it may seem obvious, the main difference between the two is the length of time. “Occasional constipation is usually constipation in a specific context or setting, such as travel or around the holidays while chronic constipation usually affects a person at least every week and while it may be exacerbated by factors, patients generally do not feel ‘normal’ most of the time,” explains Dr. Curtin.
When to see a doctor
Although occasional constipation may happen from time to time, you may be wondering when it warrants a trip to your doctor. “Generally, if constipation occurs suddenly without warning or trigger, or if it does not respond to traditional over-the-counter therapies, I would see your doctor,” advises Dr. Curtin.
Bryan Curtin, MD, MHSc, is a board-certified gastroenterologist and director of The Center for Neurogastroenterology and GI Motility at The Melissa L. Posner Institute for Digestive Health & Liver Disease at Mercy in Baltimore, Maryland. Dr. Curtin provides diagnosis and treatment for patients with common and complex digestive health conditions including chronic abdominal pain, GI bleeding, bowel disorders, gastric cancer, and GI motility disorders.