Constipation relief: 7 ways to get things moving
Constipation is very common and usually improves with simple changes. Here is the step-by-step approach used by NHS bladder and bowel services.
Signs you might be constipated
- Hard, lumpy stools that are difficult or painful to pass (Bristol Types 1–2)
- Straining, or not feeling completely empty afterwards
- No bowel movement for three days
- Tummy ache that eases after you go
- Leaks of watery stool between movements — this can happen when liquid stool seeps around a hard blockage
1. Drink enough
Aim for at least 1.5 litres (6–8 cups) of fluid a day unless your doctor has told you otherwise. Dehydration is one of the most common causes of hard stools. Go easy on coffee and alcohol, which can irritate the bowel and add to dehydration.
2. Eat regularly — don’t skip breakfast
Regular meals are the best natural stimulant for your bowels. Skipping meals, especially breakfast, can lead to a sluggish, irregular habit.
3. Get fibre right (more isn’t always better)
UK guidance is 30g of fibre a day, but piling on bran can backfire with bloating. If you’re prone to constipation, lean on fruit and vegetables (soluble fibre) rather than cereal bran, increase slowly, and drink more as you do. Prunes, figs and liquorice act as natural laxatives for some people. See our fibre and hydration guide.
4. Sit like you’re squatting
Rest your feet on a footstool 20–30cm high, knees above hips, feet apart, and lean forward. This straightens the passage so you don’t need to push as hard. Full technique in our toilet posture guide.
5. Make time, and don’t ignore the urge
Set aside ten relaxed minutes after a meal, somewhere you feel comfortable and private. Repeatedly holding it in lets stool dry out and slows the bowel over time.
6. Move more
Exercise stimulates the bowel. If your day is mostly sitting — commute, desk, sofa — even a regular lunchtime walk makes a difference.
7. Check your medicines
Some prescribed and over-the-counter medicines (for example certain painkillers, iron tablets and antidepressants) can cause constipation. Ask your GP or pharmacist whether yours could be contributing — don’t stop prescribed medicine without advice.
When to see a GP
See your GP if constipation isn’t improving with these changes, keeps coming back, or comes with red-flag symptoms such as blood, unexplained weight loss, or severe pain. A pharmacist can advise on short-term laxatives.
Frequently asked questions
What is the fastest way to relieve constipation at home?
Drink more fluids, eat a fruit-and-vegetable-rich meal, take a walk, then sit with your feet on a footstool about 30 minutes after eating. A pharmacist can recommend a suitable short-term laxative if needed.
Can too much fibre make constipation worse?
It can increase bloating, especially insoluble cereal fibre without enough fluid. Increase fibre gradually, favour fruit and vegetables, and drink at least 1.5 litres a day.
Sources
This guide is for general education and is not a substitute for advice from your doctor. If you are worried about symptoms, contact your GP or NHS 111.