Doctors Reveal How To Relieve Constipation Quickly Without the Need for Harsh Stimulant Laxatives
Plus find out how long is too long to sit on the toilet
“Uncomfortable” is an understatement when it comes to describing the feeling of suffering from constipation. Sure, there’s a bounty of constipation prevention options out there — dietary strategies, regular exercise, over-the-counter products. But what about those times where you’re so backed up it feels like you can’t function until you have a bowel movement? We asked our experts to recommend tips for how to relieve constipation promptly so you can find relief fast.
What is constipation?
Before we get into fast-acting remedies, it’s important to understand why constipation happens in the first place.
“Constipation occurs when your colon does not absorb enough water, making stools hard and difficult to pass,” explains Raj Dasgupta, MD, ABIM quadruple board-certified physician and medical reviewer for the National Council on Aging. “This causes discomfort, including bloating, pain and a feeling of being full.”
Constipation is a lack of regular bowel movements (fewer than three per week) or not feeling fully evacuated after going to the bathroom, adds Kenneth Brown, MD, Gastroenterologist at Atrantil.
Common causes of constipation
Lack of dietary fiber intake, not drinking enough water, lack of physical activity or taking certain medications like painkillers can cause constipation, says Dr. Dasgupta.
Another possible cause is slow gut motility. This is when the muscles of the colon move slowly, notes Asma Khapra, MD, Gastroenterologist at Gastro Health. Pelvic floor dysfunction, which is common in women, menopause and irritable bowel syndrome (IBS) may also play a role.
How to relieve constipation immediately
While there may not be an instant fix for constipation, you can speed relief. The best part? Doing so doesn’t require the use of stool softeners or stimulant laxatives, which may cause side effects like nausea, cramping and dizziness. Here, four easy ways to relieve constipation.
1. Keep bathroom visits brief
The last thing you want to do when you’re constipated is sit on the toilet for too long. In fact, it can be counterproductive.
Sitting on the toilet often puts excess pressure on your pelvic floor muscles and can prevent them from working correctly. This can actually worsen constipation in the long run, says Dr. Khapra. Plus straining can contribute to hemorrhoids or anal fissures, too, cautions Dr. Brown.
Dr. Khapra’s advice? Avoid sitting and straining for more than five minutes. If you can’t move your bowels after that time, stand up and walk around before coming back later when you have the urge.
2. Switch your position to help relieve constipation
When you do feel ready to go to the bathroom, try propping up your feet, says Dr. Brown. Use a Squatty Potty or small stool (about 7” to 9”) to get your knees above your hips and lean just slightly forward. This is a more natural position to move your bowels and helps you pass stool, he explains.
3. Move and massage your body
“To achieve natural relief from constipation, you can apply gentle pressure in a clockwise motion around the abdomen,” says David Clarke, MD, Gastroenterologist and President of the Psychophysiologic Disorders Association. “It can help alleviate constipation and improve bowel movements. Small studies have shown that abdominal massage can increase the frequency of bowel movements in constipated individuals.”
If you decide to try this, you can follow along with the video below:
Simple stretches like bending forward or twisting your torso can also help. And a short walk or light exercise can stimulate your intestines, adds Dr. Dasgupta.
4. Try these foods and drinks that help relieve constipation
Drinking plenty of water is a must when you’re dealing with chronic constipation. And for quick relief, try sipping a warm drink like herbal tea or a glass of warm water with lemon, which can help get things moving, offers Dr. Dasgupta.
Eating fiber-rich foods like prunes or kiwifruit, or taking 1 Tbs. of olive oil may also help, he adds. Fiber supplementation is key, since it helps draw water into the colon to make stools softer and easier to pass.
Keep reading for more natural relief:
Is Yogurt Good for Constipation? Yes — And So Are These 9 Other Foods
These Teas End Bloating Fast — Learn How to Blend Them to Boost the Benefits
What Is a Fart Walk? The Post-Dinner Ritual to Try for Better Health
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
