Constipation can be uncomfortable, painful, and frustrating. But you have options for treating it.
You get constipated when your colon's contractions are too slow. That makes your digestive system remove too much water.
This leaves you with small, hard stools that are painful to pass. Gas and bloatingusually come along for the ride.
You have options for easing your symptoms without drugs. This article looks at seven ways you can get things softened up and moving better.
Constipation may come in occasional bouts. Or you may have a condition that includes chronic constipation. These include:
- Constipation-predominant-IBS(IBS-C)
- Chronic idiopathic constipation(CIC)
- Pregnancy
- Diabetes
- Lupus
If you have regular constipation, talk to your healthcare provider.
1
Eat More Fruit
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Fruits contain a lot of fiber. So most of them help soften stools and ease constipation. Some are better than others. They include:
- Papaya
- Pears
- Peaches
- Pineapple
- Prunes
It's just a coincidence that they all start with P. But it gives you an easy way to remember them at the grocery store.
Low FODMAP Fruits
Papaya and pineapple are low in FODMAPs. Those are sugars can aggravate irritable bowel syndrome (IBS). So these two fruits are the best choices if you have IBS.
2
Eat More Vegetables
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Eating more vegetables that are high in soluble fiber can help keep you regular. Some people have better luck with cooked vegetables than with raw.
Vegetables that may be especially good for easing constipation are:
Greens:
- Kale*
- Spinach*
- Swiss chard*
Vegetables:
- Artichoke hearts*
- Asparagus
- Broccoli*
- Carrots*
- Green beans
Beans:
- Cannellini beans
- Pinto beans
- White beans
*Low-FODMAP foods.Canned artichoke hearts should be well-rinsed and limited to a 1/8 cup serving.
3
Get More Fiber
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Other ways to get more dietary fiber include seeds and supplements. Seeds that are high in soluble fiber include:
- Chia seeds
- Flaxseed
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
Fiber supplements, or bulk laxatives, are available over-the-counter (OTC). Psyllium fiber has some research supporting its use.
But Citrucel is non-fermentable. So it may be better for a low-FODMAP diet.
The Health Benefits of Fiber Supplements
Recap
Fiber helps you have normal bowel movements. You can increase your fiber intake with fruits, vegetables, seeds, and fiber supplements.
4
Take Magnesium
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Research is lacking. But some people say magnesium supplements help relieve their constipation.
Magnesium helps relax the muscles of the colon. That means a smoother contraction rhythm. In other words, it pushes out stool better.
Magnesium also draws water into the colon. That makes stools softer.
Magnesium can have digestive side effects, though. Check with your healthcare provider to see what dosage is best for your age, gender, and other factors.
5
Use Heat
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Try sleeping with a hot water bottle or a heating pad.
There's no research behind this. But heat can be mentally and physically relaxing. It may help relax your intestinal muscles so they function better. That can help with bowel movements.
Be sure to use heat for short periods of time. Don't put it directly on your skin.
Recap
Anecdotal evidence supports magnesium supplements and a heating pad to help relieve constipation.
6
Train Your Body
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For most people, the system that makes you want to defecate peaks in the morning. When you have chronic constipation, this system is out of whack.
You can re-awaken this morning response, though.
First, have a substantial breakfast. That stimulates the gastrocolic reflex (intestinal contractions.)
Second, make sure you have time for a relaxing bathroom trip after breakfast. Don't push and strain. Give it time to happen naturally.
7
Try Biofeedback
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This treatment can be effective if your constipation is from a condition called dyssynergic constipation.
Biofeedback is a treatment that helps you re-train your muscles. It does that with feedback from sensors. For constipation, it targets your pelvic area.
Summary
Fiber helps you have normal bowel movements. You can increase your fiber intake with fruits, vegetables, seeds, and fiber supplements.
Anecdotal evidence supports magnesium supplements and a heating pad to help relieve constipation.
Re-train your body for normal morning bowel movements by having a substantial breakfast. Then have a long, relaxed trip to the bathroom.
Biofeedback may help if you have dyssynergic constipation.
A Word From Verywell
Constipation is not only frustrating but possibly painful. It can also be embarrassing.
Don't let that stop you from talking to a healthcare provider about it. Letting constipation go untreated can lead to complications and lower your quality of life.
Get a proper diagnosis and treatment so you can get back to enjoying life.
Frequently Asked Questions
Can you relieve constipation with a heating pad?
Possibly. Some small studies have shown raising your body temperature can ease constipation. But most of the support for using heating pads is based on personal experience and not research.
Learn More:Causes of Constipation
How can I relieve my baby's constipation quickly?
If your baby is over a month old, give them a little apple or pear juice. They can have an ounce for every month of age up to four ounces.
You can also give them one to two teaspoons of corn syrup.
Learn More:What Is a Normal Bowel Movement?
When should I worry about being constipated for too long?
It depends on what your normal bowel movements are like. Some people typically skip a few days. Others go several times a day.
Call your healthcare provider if:
- You've gone much longer than usual
- Hydrating or other simple treatments aren't helping
- You have bloating and abdominal pain
Go to the emergency room for constipation plus:
- Vomiting
- Bloody stool
- Unintended weight loss
Learn More:Using Laxatives for Constipation
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Forootan M, Bagheri N, Darvishi M.Chronic constipation. Medicine. 2018;97(20):e10631. doi:10.1097/MD.0000000000010631
Bothe G, Coh A, Auinger A. Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study.Eur J Nutr. 2017;56(2):491–499. doi:10.1007/s00394-015-1094-8
Schuster BG, Kosar L, Kamrul R. Constipation in older adults: stepwise approach to keep things moving.Can Fam Physician. 2015;61(2):152–158.
Lee HJ, Jung KW, Myung SJ. Technique of functional and motility test: how to perform biofeedback for constipation and fecal incontinence.J Neurogastroenterol Motil. 2013;19(4):532–537. doi:10.5056/jnm.2013.19.4.532
Nagashima Y, Igaki M, Suzuki A, et al. Application of a heat- and steam-generating sheet increases peripheral blood flow and induces parasympathetic predominance. Evidence-Based Complementary and Alternative Medicine. 2011;2011:e965095. doi:10.1155/2011/965095
American Academy of Pediatrics. Infant constipation.
The Journal of Urgent Care Medicine. Management of patients presenting with constipation.
Additional Reading
Ford AC, Moayyedi P, Chey WD, et al. American College of Gastroenterology monograph on management of irritable bowel syndrome.Am J Gastroenterol. 2018;113(Suppl 2):1-18. doi:10.1038/s41395-018-0084-x
Jones J, Boorman J, Cann P, et al. British Society of Gastroenterology guidelines for the management of the irritable bowel syndrome.Gut. 2000;47 Suppl 2(Suppl 2):ii1-ii19. doi:10.1136/gut.47.suppl_2.ii1
Lee YY. What's new in the toolbox for constipation and fecal incontinence?.Front Med (Lausanne). 2014;1:5. Published 2014 Mar 24. doi:10.3389/fmed.2014.00005
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By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.
See Our Editorial Process
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What is your feedback?
I'm Barbara Bolen, a licensed clinical psychologist and health coach with expertise in digestive health, particularly irritable bowel syndrome (IBS) and constipation. My qualifications include multiple books on living with IBS, and I'm committed to providing accurate and trustworthy information on digestive issues. I've extensively researched and written on topics related to constipation, dietary interventions, supplements, and lifestyle modifications.
Now, let's delve into the concepts mentioned in the article:
1. Understanding Constipation:
Constipation occurs when the colon's contractions are slow, leading to excessive water removal in the digestive system. This results in the formation of small, hard stools that are difficult and painful to pass. Gas and bloating often accompany constipation.
2. Conditions Associated with Constipation:
Chronic constipation may be associated with various conditions, including Constipation-predominant IBS (IBS-C), Chronic idiopathic constipation (CIC), pregnancy, diabetes, and lupus.
3. Dietary Approaches:
-
Eating More Fruit:
- Fruits rich in fiber, such as papaya, pears, peaches, pineapple, and prunes, can help soften stools.
- Low FODMAP fruits like papaya and pineapple are suitable for those with IBS.
-
Eating More Vegetables:
- High-soluble fiber vegetables like kale, spinach, Swiss chard, artichoke hearts, asparagus, broccoli, carrots, and green beans can aid in easing constipation.
-
Getting More Fiber:
- Seeds high in soluble fiber, including chia seeds, flaxseed, pumpkin seeds, sesame seeds, and sunflower seeds, can contribute to regular bowel movements.
- Fiber supplements, such as psyllium fiber and non-fermentable options like Citrucel, are mentioned.
4. Other Remedies:
-
Taking Magnesium:
- Magnesium supplements may help relax colon muscles, promote smoother contractions, and soften stools.
-
Using Heat:
- Anecdotal evidence suggests using a hot water bottle or heating pad to relax intestinal muscles and potentially improve bowel movements.
-
Training Your Body:
- Establishing a morning routine with a substantial breakfast and allowing time for a relaxed bathroom visit can re-awaken the natural gastrocolic reflex.
-
Trying Biofeedback:
- Biofeedback is recommended for dyssynergic constipation, involving the re-training of pelvic muscles with sensor feedback.
5. Conclusion and Advice:
-
Summary:
- Increasing fiber intake through fruits, vegetables, seeds, and supplements helps promote normal bowel movements.
- Anecdotal evidence supports magnesium supplements and the use of a heating pad for constipation relief.
- Re-training the body with a substantial breakfast and a relaxed bathroom routine may aid in establishing normal morning bowel movements.
- Biofeedback is suggested for those with dyssynergic constipation.
-
A Word From Verywell:
- Constipation is highlighted as a potentially painful and embarrassing condition, urging readers not to hesitate in seeking healthcare advice for proper diagnosis and treatment.
6. FAQs and Additional Information:
- The article addresses frequently asked questions about constipation, relief methods, and when to seek medical attention.
- Sources cited include peer-reviewed studies, dietary guidelines, and expert opinions.
As an expert, my goal is to empower individuals with evidence-based information, encouraging them to make informed decisions about managing constipation and improving their overall quality of life.
