Let’s just say it: Sometimes it can be really difficult to poop. You may sit on the toilet forever, squeezing and grunting and begging what’s inside to come out, with no luck. You can be constipated for a variety of reasons, and sometimes it, um, just works itself out. But according to the National Library of Medicine, up to 20% of U.S. adults deal with chronic constipation. Yet less than half ever seek help for it: Another study showed that three out of five adults with the condition have never talked to their health care provider about solutions.
We get it. It can be embarrassing to sit in a paper gown talking about your bowel movements. (Though, to be clear, your doctor has heard it all, so go ahead and talk!)
Meet the experts: Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s Health Center; Karen WeiRu Lin, M.D., associate dean for global health and a professor of family medicine and community health at the Rutgers Robert Wood Johnson Medical School; Ashkan Farhadi, M.D., a gastroenterologist at MemorialCare Orange Coast Medical Center; Ellen Stein, M.D., a gastroenterologist.
Luckily, there’s no shortage of ways to make yourself poop fast, from lifestyle changes and natural remedies to medications. If things aren’t moving normally for you, try these doctor-approved tips for constipation relief.
Causes of Constipation
Sometimes the root cause of constipation is as simple as not drinking enough water or having enough fiber in your diet. But there are other things that could be causing you to feel backed up.
An Underlying Condition
If constipation is a regular issue for you, it could be a sign of an underlying health condition. Some of the most common conditions linked with constipation include celiac disease, Parkinson’s disease and other disorders of the brain and spine, type 2 diabetes and other metabolic disorders, hormonal conditions, diverticular disease, or an intestinal obstruction.
Medications
“Medications can contribute quite a bit to constipation development,” Dr. Stein says, noting that opiates in particular are “prone to exacerbating constipation.” If you’re getting started on a new medication and notice a change in stools, talk to your prescribing provider to see if there are things that you can do to adjust your dose or regimen to keep things going at the proper pace. Some of the most common medications linked with constipation include antacids with aluminum and calcium, calcium channel blockers, diuretics, iron supplements, narcotic pain medications, anticonvulsants, Parkinson’s treatments, and some meds to treat depression (such as tricyclic antidepressants).
Remedies for Constipation
Constipation can show up in a variety of ways: in addition to straining to poop, you might have fewer than three bowel movements a week, have lumpy, dry, or hard stools that are painful to pass, or just feel like you didn’t quite empty everything out when you went. It might also be part of a lovely GI package plan, including bloating, gas, and stomach cramps. Next time you just can’t go, these tips to relieve constipation might help.
Have a Cup of Coffee
Drinking down a cup of joe can often lead straight to the bathroom—in a good way (not to mention, drinking coffee can help you live longer!). The caffeine in coffee “increases the contractions of muscles within your gut to push things through,” says Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s Health Center. Too much coffee can dehydrate you, though, so Dr. Bedford recommends chugging down a glass of water along with your coffee for maximum effect. Don’t love the bitter taste of coffee? Strong tea can have a similar effect.
Drink More Water
Staying properly hydrated is important for relieving constipation, Dr. Bedford says. If you get bored with plain water, try unsweetened iced teas, brothy soups, or water-rich produce such as watermelon, adds Karen WeiRu Lin, M.D., associate dean for global health and a professor of family medicine and community health at the Rutgers Robert Wood Johnson Medical School. Skip sugary sodas and power drinks, though, since they can backfire and make the problem worse. And though it may sound weird, especially on a hot day, try drinking warm water, which stimulates the inner lining of the gut, causing contractions that help with moving the poop along, says Dr. Lin.
Eat More Fiber
When your mom told you to eat more fiber, she was right: Dietary fiber slows digestion by adding bulk to your diet, which helps you feel fuller faster—and it helps get things to progress down there. “It keeps stools soft and moving through,” Dr. Bedford confirms. Not only can it help you poop now, “it will help to lower the risk of constipation in the future,” says Ashkan Farhadi, M.D., a gastroenterologist at MemorialCare Orange Coast Medical Center and director of MemorialCare Medical Group’s Digestive Disease Center.
Some great high-fiber foods are nuts and seeds, lentils, chickpeas, raspberries, oats, and prunes. And yes, we’re going to remind you about water again: Dr. Lin says that drinking plenty of H2O with your fiber will max out the benefits.
Move Your Body
Exercise, of course, is important for overall health, but all that moving around can stimulate blood in the muscles in your gut, causing them to contract more and push the poop along, Dr. Bedford says. “Movement and exercise is always great for combating constipation,” he says. If you’ve been on the sedentary side lately, try going for a fast walk or do a 15-minute full-body workout.
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Consider a Fiber or Magnesium Supplement
If you can’t get quite enough fiber in your food and need to up your fiber game quickly, Dr. Lin suggests taking a fiber supplement. Ideally, go for one that’s dissolved into water, like psyllium (a.k.a. Metamucil). The water part is essential, Dr. Bedford says: Dietary fiber absorbs water, making your poop bulkier and therefore easier to move along. Magnesium citrate may also help with constipation. Always talk to your doctor before starting a new supplement; they can also give you recommendations for reputable third-party-tested supplement brands.
Enjoy More Healthy Fats
Foods that contain healthy, unsaturated fats like avocado, nut butter, and olives can help speed things up in your GI tract by lubricating the lining of the gut, helping stool move through it more easily, Dr. Bedford explains.
Massage Your Belly
Dr. Lin suggests drinking that cup of warm water, waiting 30 minutes, and then gently massaging your lower abdomen to stimulate the area. If you need a little more heat power, take a hot shower, aiming the shower stream at your lower back.
Load Up On Probiotics
Eat more probiotic-rich fermented foods like Greek yogurt or fresh sauerkraut, Dr. Farhadi suggests. Probiotics are live microorganisms that play a key role in how your body digests food. You need to be a little patient, though. “It is not like Tylenol for fever—it doesn’t work in 20 minutes,” Dr. Lin adds. “It takes time for good bacteria to digest food piece by piece, and might take more than a day.”
Try a Stool Softener
You can buy an over-the-counter stool softener at your local drugstore—they come in capsule, tablet, liquid, or syrup form and work by softening your poop to make it easier to pass through. Dr. Bedford warns that while they work, they can also cause uncomfortable side effects, and he recommends trying it only after drinking more liquid and eating more fiber first. Stool softeners usually take one to three days to kick in, and you should not take them for longer than a week unless you get the OK from a doctor.
Take a Laxative
An osmotic (better known as a laxative) is a type of medication that draws water into your bowel to unblock you. Polyethylene glycol (Miralax) and bisacodyl (Dulcolax) are popular options. Just don’t become reliant on a laxative to help you poop.
Consider an Enema
An enema, in case you’re not familiar, is an injection of fluid into your butt to try to stimulate pooping. “Enemas of tap water generally are well tolerated and can be used intermittently by patients with severe symptoms of constipation that don’t respond to other lifestyle changes, dietary changes, or medications,” Dr. Stein says. Mineral oil enemas can also be helpful, she says.
But Dr. Stein says whatever you do, don’t try a coffee enema, no matter what you’ve seen on social media, since those can actually be “dangerous.” And, using enemas over time can actually cause ulcerations or erosions in the rectal wall, she warns. If it gets to the point where you’re constantly shooting water up your butt, talk to your doctor!
When to See a Doctor About Constipation
If you’ve tried all the home remedies listed above and you’re still struggling, or if your bowel habits change very suddenly and don’t return to your version of “normal,” Dr. Bedford recommends discussing it with your health care provider. They can do a medical workup to figure out what’s going on, and come up with strategies on how to solve the problem. You should make an appointment pronto if constipation is accompanied by any of the following symptoms:
- Rectal bleeding
- Blood in your poop
- Constant abdominal pain
- Trouble passing gas
- Vomiting
- Fever
- Lower back pain
- You’re losing weight without trying
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