If you’ve had fewer than three poos in the past 7 days, or if your poos are small, hard or difficult to pass without straining, you might have constipation.
Another sign of constipation is feeling like you haven’t completely emptied your bowels after doing a poo.
There can be many reasons for constipation, but some of the most common causes include dehydration, stress and a diet with too little fibre.
Although it can be uncomfortable and frustrating, it’s rarely a cause for concern.
Below, we explore some natural home remedies for constipation. We’ll also cover lifestyle changes that can reduce the chances of constipation coming back. Finally, we’ll describe some signs that you may need to see a doctor.
What works fast for constipation?
To relieve constipation at home, start by hydrating, moving your body and eating fibre-rich foods, like prunes.
These strategies often bring relief, but if constipation persists, talk with your doctor. Now, let’s explore these and other tips in a little more detail.
Note: The following advice is aligned with the new 2025 British Dietetic Association (BDA) guidelines and general NHS constipation advice regarding diet, lifestyle and when to seek medical help.
14 ways to rapidly relieve constipation at home
Thankfully, several techniques and strategies should improve your constipation. Some may even provide immediate constipation relief, depending on the underlying cause.
1. Can drinking liquids relieve constipation?
While this approach may sound too simple to work, dehydration is a common cause of constipation. If you haven’t drunk enough liquids, your poo can become dry and hard, making it difficult to pass.
Drinking more hydrating fluids – like mineral water, milk, diluted juice or decaf tea – might be enough to get your bowels moving again. So, give this a try first.
2. Eat more kiwis for constipation relief
The new 2025 BDA constipation guidelines recommend eating 2–3 kiwi fruits a day for 4 weeks if you’re constipated.
You can eat these without the skin, or keep the skin on for an extra fibre boost.
Kiwis work by making your poo softer and increasing how often you poo.
3. Prunes: A quick, natural remedy
Prunes are rich in fibre, and they contain a sugar alcohol called sorbitol, which has an additional laxative effect.
Try eating 80 grams of whole prunes or having a small glass of prune juice every day.
How quickly it starts to work will likely vary from person to person. But research shows that eating prunes every day for 4 weeks is effective.
4. Fibre supplements: a quick fix?
In the United Kingdom, most of us don’t get enough fibre, and this is another common cause of constipation.
To maintain good gut and overall health, experts suggest that you consume 30 grams of fibre per day.
You’ll find fibre in all plants, including veggies, fruits, nuts, seeds, beans and whole grains.
While fibre-rich foods are great for your overall health, the new BDA guidelines actually found a lack of evidence that high-fibre diets can specifically help with constipation.
However, studies show that fibre supplements can help relieve constipation, even when it’s been a long-term issue.
There are many of these products on the market, but look for one that contains psyllium husks.
Psyllium is a soluble, viscous fibre that can help with poo frequency and consistency. It forms a gel-like mixture in your gut that helps soften hard poo.
It’s important to build up your dosage gradually, so your gut has time to adapt.
While fibre supplements can help, remember that they’re there to add to your diet, not replace the fibre you should get from plant-based foods.
Each supplement contains one type of fibre and no other nutrients, while plants contain many types of fibre, plus vitamins, minerals and helpful plant chemicals.
5. Try probiotics to improve constipation
Probiotics are live microorganisms that can provide health benefits when we consume them.
There’s some evidence that certain probiotics may help ease constipation for some people.
For instance, a 2017 review of 21 studies concluded that probiotics containing Lactobacillus or Bifidobacterium were effective at relieving constipation.
The 2025 BDA guidelines also state that certain Lactobacillus and Bifidobacterium species are effective for constipation relief.
It can take a few weeks before you might feel benefits from probiotics. So, while this approach isn’t a quick fix, it could help if you experience constipation regularly.
When you’re trying a new probiotic, make sure you follow the manufacturer’s recommended dosage and other instructions.
6. Foods to avoid when constipated
While high-fibre foods can ease constipation, other foods might worsen it for some people.
So, try to have fewer foods that contain little or no fibre, such as:
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foods high in fat, like pastries, pizza and chocolate
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foods high in sugar, like sweets, cakes and biscuits
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foods high in salt, like takeaways, fast foods, ready meals, crisps, soy sauce and processed meats, including ham, sausage, salami and bacon
7. Get active for rapid relief from constipation
Moving your body helps poo travel along your gut. Try going for a short walk or doing a bit of yoga; it might get things started.
Gravity also helps poo move along. So, if you’ve been sitting or lying down, a little exercise might do the trick.
For some people, this will relieve constipation quickly.
8. Try a cup of coffee to speed things along
For many people, coffee wakes up the brain and bowels, triggering a trip to the bathroom. It works by stimulating your gut wall’s muscular contractions, which move food along.
The heat from a cup of coffee may also help stimulate contractions. So, if you like hot coffee, give it a try.
However, caffeine makes some people jittery or anxious. And for others, especially people with irritable bowel syndrome (IBS), it can make gut symptoms worse.
If this is true for you, either skip this tip or consider giving decaf a try. Research in animals suggests that other compounds in coffee, such as polyphenols, may prompt gut contractions.
9. Give yourself a massage
Gently massaging your abdomen (tummy) sometimes helps stool move through the intestines. Here’s how to do it:
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Lie on your back and put gentle pressure on your tummy using both hands.
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Begin on the lower right side of your abdomen. Slowly and gently, trace circles in a clockwise direction.
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Next, gently push the inside of your right hip bone with your right hand.
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Then, apply gentle pressure beneath your ribs, moving from your right to left side.
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Switch to your left hand, and apply pressure to the inside of your left hip bone.
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Using your fingertips, gently press into your abdomen and pull upwards.
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Then repeat.
Finally, you can finish off by holding your open hand over your tummy and vibrating it quickly. This can help you release any excess wind.
This technique, while safe and fast-acting for many, should be avoided by pregnant people and those with:
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unstable spinal injuries
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inflammatory bowel disease (IBD)
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wounds on the tummy that are less than 6 weeks old
10. Squat while pooing to naturally ease constipation
Next time you go for a poo, try resting your feet on a low footstool, a box or a couple of wrapped toilet rolls.
This puts you in a squatting position, which may help your poo move along, so you won’t have to strain.
It works by straightening the rectum, the last part of your gut, where poo is stored. This allows gravity to do its work, helping poo exit your body more easily.
By contrast, the way people in the West typically sit on the toilet produces a kink in the rectum, which can make it more difficult to pass poo if you have chronic constipation. If you don't have chronic constipation, sitting upright on the toilet is fine.
Some people suggest trying this soon after your morning cup of coffee for a double-pronged attack.
We have more toilet tweaks here.
11. Try other simple home remedies for constipation
If you’re still dealing with constipation, other approaches may help.
While there’s less scientific evidence to back up these suggestions, they’re safe and worth a try:
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Drink warm water to help stimulate gut movements. One study found that drinking 500 milliliters of warm water (60°C) in the morning after a 10-hour overnight fast increased gut contractions, compared with cold water (2°C).
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Add lemon juice to water, as lemon juice can increase stomach emptying.
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Try olive oil, which may relieve constipation for some people. It’s also rich in gut-healthy polyphenols and ‘good’ fats.
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Have more omega-3s. These are essential fatty acids, and they might help relieve constipation. Some rich sources of omega-3s are chia seeds and flaxseeds (or linseeds). They’re thought to have lubricating effects, as they’re rich in types of fibre that hold lots of water.
12. Can fermented milk help constipation?
Fermented milk products, like kefir, contain live microbes that can support gut health. And some experts suggest that these products may relieve constipation.
The authors of a review of research about kefir suggest that it might help treat constipation that isn’t severe. But they also call for more research.
13. Have other fermented foods
Evidence suggests that the bacteria involved in fermenting foods might help ease constipation.
Plus, many fermented foods are plant-based, so they contain fibre and plant chemicals, like polyphenols. Fermented foods are also delicious and offer additional health benefits, so they’re worth trying.
Some options include:
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sauerkraut
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kimchi
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certain cheeses, such as cheddar, mozzarella and Swiss
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kombucha
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tempeh
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miso
Learn more about the benefits of fermented foods and how to choose the best ones in this article.
14. Try a laxative
If the suggestions above haven’t helped, you might consider a laxative.
Many are available over the counter at your local pharmacy, so speak with a pharmacist to find the best one for you.
Here are the different types, according to the NHS:
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Bulk-forming laxatives: These increase the bulk of your poo, which helps stimulate your intestines to push it out.
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Poo-softener laxatives: These encourage water to enter your poo, making it easier to pass.
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Osmotic laxatives: These also soften your poo by pulling water into your intestines.
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Laxative stimulants: These cause the walls of your intestines to contract, which helps move poo along.
Laxatives may be pills, capsules or powders that you add to water and drink. Some laxatives are available as suppositories, liquids or gels that you apply directly up your bottom (rectum).
Long-term lifestyle strategies to manage and prevent constipation
Here are some strategies to reduce your chances of constipation in the long run:
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Stay active: We’ve described why physical activity can ease constipation – but it can also reduce the likelihood of constipation returning. You don’t have to hit the gym every day, just have a walk more often or do some simple stretching exercises.
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Eat more fibre: As we’ve mentioned, fibre is important for keeping your gut in good order, so try to eat more plants. This will reduce the risk of having constipation and improve your overall health.
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Drink more liquids: Being well-hydrated is important for many reasons. Hydration is important for gut function – it helps keep things moving and helps fibre work.
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Manage stress: Stress is a common cause of constipation. It’s important to find ways to manage your stress levels, and this might involve going for a walk, taking regular breaks from work, getting a massage or practicing yoga. If you’re struggling with stress, speak with your doctor.
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Don’t wait: Always go for a poo when your body tells you to. Holding it in increases the chance of constipation. However, don't put pressure on yourself to go.
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Consider switching medications: Certain drugs can cause constipation. If you take medication regularly, speak with your doctor, who may prescribe a different drug. But don’t stop any prescribed treatments before you consult them.
When to speak with your doctor or pharmacist
Constipation isn’t usually a cause for concern. However, speak with your doctor if:
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Changes in your bowel habits have been sudden.
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You’ve tried different approaches, and either they don’t help or constipation keeps returning.
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There’s been no improvement for 14 days.
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You also feel bloated a lot of the time.
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You’ve lost weight without trying.
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There’s blood in your poo.
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You have pain in your abdomen.
We have more information about warning signs here.
FAQs
Here are some frequently asked questions about constipation relief.
Which home remedy for constipation is the fastest-acting?
This is a tricky question, because the answer will depend on the cause of your constipation. However, a cup of coffee can work quickly for some people.
How much fibre should I eat daily for quick constipation relief?
The new 2025 BDA constipation guidelines state that there’s not enough evidence that high-fibre diets can help with constipation relief. Instead, you could try a psyllium fibre supplement, which is backed up by evidence.
Does warm water with lemon juice help you poo quickly?
For some people, a warm drink can help relieve constipation. The addition of lemon juice might also encourage digestive activity, potentially helping to move things along.
Can probiotics help with constipation?
There’s some evidence that specific probiotics might ease constipation for some people. However, it depends on the underlying cause.
How long should you wait to see a doctor for constipation?
The NHS recommends speaking with your doctor or pharmacist if your constipation hasn’t improved for 14 days, if it came on suddenly for no particular reason and if you’ve tried home remedies.
Overall, if you’re constantly bloated, you’ve lost weight without trying, there’s blood in your poo, you have pain in your abdomen or you experience a sudden change in bowel habits, visit your GP.
Summary
Constipation is common, and it can be uncomfortable and unpleasant. A range of factors can cause it, including stress, dehydration and too little fibre in your diet.
Thankfully, you can do many things at home to help get things moving.
A few examples include eating prunes or kiwis, trying a fibre supplement like psyllium, going for walks and massaging your abdomen. You might also speak with your doctor or a pharmacist about a laxative. Different approaches will work better for different people.
Constipation usually clears up on its own, but if it develops suddenly with no clear reason, you’ve tried home remedies and it continues for 14 days and nothing helps, speak with your doctor.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
Sources
British Dietetic Association guidelines for the dietary management of chronic constipation in adults. Journal of Human Nutrition and Dietetics. (2025). Link.
Constipation. (2023). Link.
Enema. (2023). Link.
Functional foods with digestion-enhancing properties. International Journal of Food Sciences and Nutrition. (2012). Link.
How to get more fibre into your diet. (2022). Link.
Massaging your tummy to help ease constipation. (2025). Link.
