Relieve the Pressure: 8 Home Remedies for Constipation

Approximately 16 out of 100 adults in the United States have constipation. It’s even more common in older adults, with 1 in 3 people over the age of 60 reporting occasional constipation, with a prevalence of 50% or more for elderly residents of nursing homes due to the lack of mobility. 

While no one likes to talk about their bowel problems, constipation is a lot more common than you think. Chronic constipation can be a sign of other underlying health problems needing medical attention. However, it’s usually harmless to experience occasional constipation, and the good news is that there are simple home remedies that can help you go to the bathroom. These measures can also help to prevent constipation in the future. Please continue reading for some tips on relieving constipation. 

How can you tell if bowel movements are normal?

Many people think having regular bowel movements means having a bowel movement every day like clockwork. But that’s not true. You are constipated if:

• You have a stool frequency of fewer than 3 bowel movements a week

• Your stools are dry, hard, lumpy, or pellet-like

• You have to strain while passing stool, or it is painful to pass stool

• You get a sensation that your bowels are not completely empty after a bowel movement

Keep in mind that everyone has different patterns of bowel movements. If you notice your bowel movements are different from what is normal for you and the changes last for more than 2 weeks, make an appointment to see your healthcare provider.

How can I quickly relieve constipation?

You can quickly relieve constipation by taking an over-the-counter laxative or stool softener. Remember, doctors recommend making lifestyle changes and using natural remedies to encourage bowel movements before turning to drugs as constipation remedies. 

Besides OTC laxatives, maintaining a healthy diet with adequate fiber intake and staying well-hydrated can improve constipation. Additionally, staying active with regular exercise can promote overall health while preventing consumption.

What helps constipation within 30 minutes?

Enemas and suppositories (which are administered rectally) can help relieve symptoms of constipation within 30 minutes. These include:

• Rectal saline enemas, such as Fleet’s enema, contain sodium phosphate. They usually make you go to the bathroom within 1-5 minutes.

• Pedia-Lax enema for children 2-11 years of age.

• Rectal mineral oil enemas such as Fleet’s Mineral Oil Enema. This is a lubricant laxative that softens stool and produces a bowel movement in 2-15 minutes.

• Rectal suppositories such as Magic Bullet (bisacodyl rectal). This is a water-based stimulant laxative.

• Glycerin rectal suppositories such as Colace Glycerin and Sani-Supp.

What can I eat or drink to relieve constipation fast?

Dietary fiber

Eating enough fiber is important to keep food and stool moving along in the digestive tract. Daily fiber intake recommendations depend on sex, age, and calories consumed but generally range from 21-38 grams per day for adult men and women.  This includes soluble fiber, which increases the absorption of water into food, slows down digestion, and can also help lower cholesterol levels. Examples of high-fiber food include beans, lentils, barley, oat bran, nuts, seeds, and some fruits and vegetables. 

The other type of fiber is insoluble fiber. It can help relieve constipation by adding bulk to stool. You can add more fiber to your diet by including whole grains (whole wheat bread) and vegetables. Keeping the skin on fruits and vegetables can help you increase your fiber intake. Find out: “Can Too Much Fiber Cause Constipation?”

Note: A keto diet, which is high in fats, can make constipation worse. On the other hand, a low FODMAP diet may help with constipation. Learn more about foods that cause constipation.

Fiber supplements

If increasing fiber intake with high-fiber foods is not possible, you can consider taking a fiber supplement (bulk-forming laxative) such as Metamucil (psyllium), Citrucel (methylcellulose), or All-Bran (wheat bran). Check out our blog, “Citrucel vs Metamucil: Which Fiber Supplement is Right For You?”

Fluids

Staying well hydrated helps to soften stools and makes them easier to pass. You should drink plenty of water, clear soups, vegetable juices, and naturally sweetened fruit juices that contain sugar and alcohol, such as prune juice and apple juice. Aim for water intake of 4-8 cups of plain water a day. 

Caffeine (coffee, tea, etc.)  can also act as a natural laxative. While caffeine stimulates the bowels, too much caffeine can result in dehydration, which can make constipation worse. Heavy coffee drinkers may choose decaffeinated coffee if this occurs. 

If you have heart disease, kidney, or liver problems, you may have fluid restrictions since excessive fluids can be harmful. Talk to your doctor about how much fluid you should consume daily to ensure you are well-hydrated while adhering to your fluid restriction. 

Besides staying well-hydrated, physical activity is essential to both prevent and treat constipation. Moving your body helps to move your bowels.

How can I loosen my bowel blockage at home? 

If over-the-counter bulk-forming laxatives (Metamucil) are ineffective, a few other OTC products that can be used to treat constipation at home include:

Osmotic laxatives 

The recommended osmotic laxative is Miralax, which loosens and softens the stool by pulling water into the colon (large intestine). Low-dose Miralax (17 grams per day) is effective and generally safe. However, higher doses can lead to stomach problems such as bloating, cramping, and flatulence. Additionally, older adults are more susceptible to these side effects. It takes an osmotic laxative 24-72 hours to provide constipation relief. Find out how long MiraLAX takes to work.

Stool softeners

Stool softeners allow fat and water through the intestines to help soften the stool and make it easier to pass. Stool softeners are especially helpful if you need to avoid straining, for example, if you have hemorrhoids or have recently had surgery. The most commonly used stool softener is docusate. It takes stool softeners 12-72 hours to work.

Lubricants

Lubricants such as mineral oil ease constipation by helping stool pass more easily, particularly from the rectum or distal colon (lower part of the digestive system). These are a good choice if you have to avoid excessive straining due to an anal fissure (tear), hemorrhoids, or rectal prolapse. They work in about 6-8 hours.

Stimulant laxatives 

A colonic stimulant can provide relief from constipation by increasing contractions of the intestinal muscles and encouraging stool to move through the digestive system. Examples include bisacodyl and senna. They can be taken by mouth and typically produce a bowel movement in 6-8 hours. They can also be used rectally, leading to a bowel movement in approximately 15-60 minutes. 

It is very important to note that overuse of these laxatives can cause the large bowel to become dependent on them. Therefore, they should not be used to treat chronic constipation. Rather, they should only be used for relief of occasional constipation.

Enemas

Enemas work by triggering muscle contractions and mechanically flushing stool from the lower colon and rectum. Using an enema involves placing the fluid in the rectum through the anus. When this fluid is expelled, it brings stool with it. Enemas produce bowel movements in 15-30 minutes.

How to treat chronic constipation? 

Chronic constipation is when constipation lasts weeks or months. You should make an appointment to see your doctor if this is the case. Your doctor may ask about your medical history to determine the cause of the chronic constipation. You may have functional constipation or idiopathic constipation (unknown cause). It is possible that the cause of the chronic constipation may not respond to home remedies discussed in this article, which is why it is so important to regularly discuss your symptoms, conditions, and medications with your doctor.

Remember, constipation is not only a disease but also a symptom of other conditions. For example, you may have an underlying health condition, such as irritable bowel syndrome, that needs to be properly diagnosed and treated. Once the cause of your constipation has been identified, your provider will treat the underlying condition. They may also give you prescription medications to treat constipation. 

When to see a doctor for constipation?

You should see your doctor if you have:

• Rectal bleeding or other symptoms such as abdominal pain, nausea, or vomiting.

• A sudden change in bowel habits lasting more than 2 weeks.

• Severe constipation that continues after one week of using over-the-counter laxatives and natural ways of relieving constipation, like fiber and fluid intake.