How to Get Rid of Constipation Fast: Remedies & Tips

That bloated, uncomfortable feeling when nothing seems to move through your gut is all too familiar for the 42 million Americans dealing with constipation. The good news? Most cases respond well to simple changes you can make at home, and medical institutions like Mayo Clinic have spent decades studying what actually works. This guide walks you through the fastest, most evidence-backed ways to get relief.

Top remedies count: 8 · Key fluid intake: Plenty of water · Effective foods: Prunes, apricots · Diet recommendation: High-fiber · Avoid: High-fat content

Key dietary and lifestyle guidelines from Mayo Clinic research are summarised in the table below.

What drink helps constipation?

Fluids are the cornerstone of every constipation-relief strategy. Mayo Clinic recommends drinking 8 to 10 glasses (8 oz each) of caffeine-free and alcohol-free fluids daily to keep stools soft and moving. When increasing fiber intake, aim for 64 ounces of liquid daily from water, tea, or clear soups.

Water and prune juice

Water remains the simplest and most effective drink. Mayo Clinic physical therapist Laura Meihofer advises drinking half your body weight in fluid ounces—so a 150-pound person should target 75 ounces daily. Prune juice takes advantage of sorbitol, a natural sugar alcohol that draws water into the gut, making it particularly effective for constipation relief.

Hot beverages

Hot liquids stimulate the gastrocolic reflex—the natural gut response to warmth and eating. Tea, warm water with lemon, and even a cup of coffee can encourage bowel movements. The temperature and the ritual of sitting with a warm cup both contribute to the effect.

Lemon juice

According to the Bladder & Bowel Community, lemon juice in water before bed and in the morning can encourage bowel movements. The citrus stimulates digestive enzymes while the hydration softens stool.

What is the fastest constipation relief?

When you need relief now, certain remedies act faster than others. Olive oil and certain foods offer relatively quick action compared to dietary changes, which take days to weeks to show full effect.

Olive oil

Taking a teaspoon of olive oil on an empty stomach lubricates the intestinal walls and softens stool. This remedy works within hours for many people, though results vary.

Ginger

Ginger reduces pressure on the lower intestines and helps with cramping, bloating, and nausea associated with constipation. The Bladder & Bowel Community notes that ginger can ease the discomfort that often accompanies constipation while promoting movement.

Stewed apricots

Dried fruits like apricots combine fiber with natural sugars that aid bowel movement. Stewing them makes the nutrients more accessible and adds moisture. Combined with prunes, these make effective between-meal snacks for maintaining regularity.

What foods help with constipation immediately?

Food choices determine long-term bowel health more than any single remedy. Mayo Clinic recommends a high-fiber diet featuring fruits, vegetables, beans, whole-grain bread, cereal, and rice as the foundation of constipation treatment.

High-fiber foods

The Dietary Guidelines recommend 25 to 34 grams of fiber daily depending on calorie intake. Women should aim for 21 to 25 grams of insoluble fiber; men need 30 to 38 grams. Wheat bran, fruits, vegetables, and oats provide both soluble and insoluble fiber that adds bulk while retaining water.

BRAT diet exceptions

Traditional BRAT diet foods (bananas, rice, applesauce) are low-fiber and can contribute to constipation. Instead, opt for whole-grain alternatives and include prunes, apples with skin, beans, and split peas. Soups like split pea, lentil, and bean varieties add both fiber and hydration.

What are the signs of a blocked bowel?

Most constipation resolves with home care, but certain symptoms warrant immediate medical attention. Understanding danger signs helps you know when to stop self-treating and see a doctor.

Danger signs

• Severe abdominal pain or distension
• Vomiting, especially with inability to pass gas
• Rectal bleeding or blood in stool
• Unexplained weight loss accompanying constipation
• Constipation lasting more than three weeks despite treatment

When to seek help

Mayo Clinic offers a two-week Bowel Evacuation Disorders Program for cases requiring specialized pelvic floor retraining. If home remedies fail after a week, or if you experience any danger signs, contact a healthcare provider.

How do I get unconstipated asap?

Rapid relief combines immediate actions with longer-term habits. The fastest approach addresses both the acute blockage and the lifestyle factors that caused it.

Diet changes

Start with a high-fiber breakfast: oatmeal with bran, fruits like prunes or kiwi, and plenty of water. Mayo Clinic advises eating fewer low-fiber foods like processed snacks, dairy products, and excessive meats. Replace white bread with whole-grain versions that retain more water.

Physical activity

Physical therapist Laura Meihofer explains that sitting slows gut movement and food processing. Even a 10-minute walk can stimulate colon contractions. Exercise most days of the week to maintain regular bowel movements long-term.

Do not drink alcohol

Alcohol dehydrates the body and can worsen constipation. Mayo Clinic specifically recommends avoiding alcohol when trying to relieve constipation, as it interferes with the fluid balance needed for soft stools.

Physical therapy

For persistent cases, Mayo Clinic’s physical therapists can help retrain pelvic floor muscles through biofeedback and targeted exercises. This specialized program addresses the muscular component of bowel evacuation that diet and hydration alone cannot fix.

Steps to Relieve Constipation

Follow these evidence-backed steps in order for fastest constipation relief.

What experts say

“Drink half of your body weight in fluid ounces. So if you weigh 150 lbs, drink 75 ounces a day.”

— Laura Meihofer, Physical Therapist, Mayo Clinic

“The more we sit, the more our gut doesn’t move and doesn’t process our food.”

— Vivien Williams, Reporter, Mayo Clinic News Network

“Fiber adds bulk to stool and helps the stool hold fluids.”

— Mayo Clinic Medical Experts

“Prunes are a good source of fiber, but they also have naturally present agents that draw fluids into the colon.”

— Mayo Clinic Medical Experts

Mayo Clinic research emphasizes that constipation relief isn’t about one magic remedy—it’s about combining adequate fluids, fiber, and movement. The institution’s treatment guidelines consistently point to these three pillars as the foundation of management. Prunes illustrate this principle perfectly: they provide both fiber for bulk and sorbitol for fluid draw, making them particularly effective compared to other high-fiber foods.

The pattern across medical sources is clear: most people can resolve constipation through diet and lifestyle changes within days to weeks. Those who don’t respond need medical evaluation to rule out underlying conditions. Mayo Clinic’s specialized two-week program exists for cases where basic measures aren’t enough—acknowledging that some people need more intensive intervention.

Related reading: Signs of Low Iron · Quick Easy Dinner Ideas

Constipation frequently causes bloating, where relieving bloating fast using high-fiber foods and hydration provides complementary relief alongside prune juice.

Frequently asked questions