How to Relieve Constipation Quickly and Naturally

Constipation is a symptom of decreased frequency in bowel movements, usually because it contains less water than normal. This guide explains how one can relieve constipation fairly rapidly, using natural means and items available almost universally.  

Steps

1. Squat in a natural position to ease excretion. Prop your feet on a child's step stool and raise your knees when you sit on a toilet.^[2]
   
   
   
   
   
2. Drink two to four extra 8oz glasses of warm water when you feel constipated. ^[3] If you've had constipation over several days, drink 10-20 ounces of pure water the first thing each morning. ^[4]
   
   
   
   • In general, you should be drinking at least 10 glasses of warm water daily. Water is one of the best liquids that wash waste and toxins of our the body.^[5] Other drinks, such as juice and soda, cannot compare regardless of how healthy or natural they are, because they tend to contain excessive sugar that could actually exacerbate constipation.
3. Eat fruits, vegetables and other high fiber foods to increase your amount of fiber intake. Aim for at least 24 to 38 grams of fiber a day.^[6] Constipation results from overconsumption of fats, refined sugar, and dairy in comparison to fiber from whole grains, bran, fruits and vegetables. ^[7]
   
   
   
   • Consider taking a fiber supplement even if you think you are able to get that much fiber from your daily meals.
   • Dietary fiber cannot be digested by enzymes in the human body, so it's not absorbed into the bloodstream. Fiber then remains in the colon, where it absorbs water and softens the stool.^[8]
4. Eat prunes and/or drink two glasses of prune juice. Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce transit time of stool and thus decrease the risk of constipation. ^[9] If you don't like the wrinkly texture or unique taste of prunes, prune juice may be a more palatable alternative.
   
   
   
   • Note that prunes have 14.7g of sorbitol per 100g, whereas prune juice has 6.1g per 100g. You will have to drink more prune juice to achieve the same health benefits because the prunes are processed, and you will have to take in additional sugars.
5. If possible, avoid sitting down for 10 minutes and keep your body moving. Moderate to rigorous physical exercise is preferred, but even taking a low-key 30-minute walk will help your body promote healthy bowel movements.
   
   
   
   
   

Tips

• If you don't have any health risks associated with sodium or other salts, you may wish to substitute water for liquid with electrolytes added, such as an athletic drink.
• Adding a small amount of salt to each glass (less than 1/2 teaspoon) may also help.
• The time between drinking the last glass and needing to use the bathroom will vary. Be patient, and follow the signals of your body.

Warnings

• You may have a sudden need to urinate frequently, due to the increased water intake. Do not use this method if you need to drive or will otherwise not be near bathroom facilities for at least several hours.
• Do not use this method in conjunction with laxatives; try one or the other, but not both at the same time.
• Never strain or forcibly move bowels for any reason! Doing so may embed patterns of stress in your pelvic floor, which may appear as unexplained symptoms, and may take years to resolve. It can also lead to hemorrhoids.