What Helps with Constipation?

Constipation is a common digestive problem that affects up to 20% of people worldwide. It happens when bowel movements become less frequent or harder to pass. The good news is that most cases improve with simple changes at home.

Lifestyle Changes That Help

The first step to relieve constipation is making changes to your daily habits. These simple adjustments often work well:

Eat more fiber. Aim for 20-30 grams of fiber each day. Good sources include fruits, vegetables, whole grains, and beans. Fiber adds bulk to your stool and helps it move through your system faster.

Drink plenty of water. Try to drink about 8 glasses (64 ounces) of water daily. Fluids help fiber work better and keep stools soft.

Stay active. Regular exercise helps speed up digestion. Even a daily walk can make a difference.

Over-the-Counter Treatments

If lifestyle changes don't work after 2-4 weeks, over-the-counter laxatives can help. Here are the main types:

Fiber supplements (like psyllium) add bulk to your stool. They are safe for long-term use.

Osmotic laxatives (like polyethylene glycol or MiraLAX) draw water into the intestines to soften stool. Medical guidelines recommend these as a first choice when lifestyle changes aren't enough.

Stool softeners (like docusate) make stools easier to pass by adding moisture.

Stimulant laxatives (like bisacodyl) make the intestines contract. Use these only for short periods or as a backup option.

When to See a Doctor

Contact a healthcare provider if you have:

• Constipation lasting more than 3 weeks
• Blood in your stool
• Severe stomach pain
• Unexplained weight loss

Your doctor may prescribe stronger medications or check for underlying conditions. For some people with chronic constipation, treatments like biofeedback therapy can help retrain the pelvic floor muscles.