For adults with occasional constipation, gradual changes to food, fluids and toilet habits may help. Some people also need an appropriate laxative or an assessment of the underlying cause. There is no home remedy that guarantees immediate or permanent relief.
This guide separates useful self-care from risky “cleanses,” explains what to try first and identifies symptoms that need medical attention. It is for adults; babies and children need age-specific advice.
Get urgent medical advice if constipation comes with persistent or severe abdominal pain, vomiting, inability to pass gas, fever, rectal bleeding or blood in the stool. Severe symptoms, a swollen abdomen or feeling very unwell warrant emergency assessment rather than another home remedy. Unexplained weight loss also needs prompt evaluation. These warning signs are described by NIDDK.
What counts as constipation?
Constipation can mean hard or lumpy stools, difficulty passing them, a sense that your bowel has not emptied, or fewer than three bowel movements a week. Your usual pattern matters: not everyone needs to pass stool every day.
Possible contributors include a change in routine, low fiber intake, dehydration, some medicines and conditions affecting bowel movement. It is not automatically a sign of a “bad stomach,” nor is it always caused by junk food. If the problem persists, identifying the cause is more useful than rotating through increasingly strong remedies.
Start with food and fluid changes
1. Increase fiber gradually
NIDDK’s dietary guidance gives a general adult range of 22–34 grams of fiber daily, depending on age and sex. Useful foods include oats, whole grains, beans, vegetables, fruit and nuts. Add them a little at a time; abruptly making every meal very high in fiber can be uncomfortable.
A manageable start is one change at breakfast, such as oatmeal, followed by a vegetable or bean addition at another meal. If extra fiber consistently worsens symptoms, do not keep escalating it without advice.
2. Drink enough, without forcing a fixed amount
Fluids help fiber work, and correcting dehydration can help. There is no single two-liter prescription suitable for everyone. Needs vary with body size, activity, climate and health; follow any fluid restriction prescribed for heart or kidney disease.
Keep a drink available with meals and when adding fiber. Warm water may be pleasant, but it does not offer a proven permanent cure. Drinking very large amounts is not a sensible way to force a bowel movement.
3. Consider green kiwifruit if you tolerate it
A randomized crossover trial compared two green kiwifruits daily with psyllium over four-week treatment periods. Constipated participants experienced improvements in bowel movements and digestive comfort. That is encouraging evidence for a food option, not proof that everyone will respond or that kiwi replaces needed treatment.
If you enjoy kiwi and are not allergic, you could try it as part of your fruit intake and track how you feel. You do not have to eat the skin to follow the approach studied. Stop if it causes an allergic reaction or makes symptoms worse.
4. Use fruit and seeds as foods, not cure doses
Prunes, other fruit and ground flaxseed can add variety to a fiber-containing diet. The NHS suggests dietary changes including fruit, oats or linseed. Start with a small, comfortable portion instead of combining several “remedy” servings at once.
For example, add a little ground flaxseed to porridge or choose fruit alongside a meal. Do not assume a large glass of juice, multiple portions of dried fruit or spoonfuls of seeds will work faster. A food you tolerate consistently is more useful than a dramatic one-day experiment.
Make the toilet routine easier
5. Give yourself an unhurried opportunity after breakfast
NIDDK suggests that trying 15–45 minutes after breakfast may help because eating stimulates bowel activity. Respond when you feel the urge instead of repeatedly delaying it.
Choose a time when you have access to a bathroom. If nothing happens, avoid turning the attempt into prolonged forceful straining. A routine is an opportunity, not a requirement to produce a bowel movement on demand.
6. Try a comfortable position and regular movement
A low footstool may help place your knees above your hips while you sit on the toilet. Use it only if it is stable and you can get on and off safely. Relax rather than holding your breath and pushing hard.
A daily walk or other activity suited to your ability may also help bowel regularity. It need not be a strenuous workout. If mobility is limited, ask your care team about realistic options instead of assuming this advice is inaccessible to you.
When to consider a pharmacy treatment
If self-care is not helping, a pharmacist can help you choose a product based on symptoms, medicines and medical history. Options include fiber supplements and osmotic laxatives. Use the label instructions and recommended duration; do not stack several products because the first has not worked immediately.
The joint AGA–ACG guidance for chronic idiopathic constipation in adults supports polyethylene glycol, among other treatments, and assesses different medicines separately. This guidance is not a recommendation to self-diagnose chronic constipation or take a particular drug without considering contraindications.
Ask before choosing a laxative if you are pregnant, have kidney or heart disease, take several medicines, or have unexplained pain. Longer-term treatment can be appropriate under medical supervision; repeatedly buying short courses without reassessing the problem is a different situation.
Remedies to avoid or approach cautiously
Homemade enemas and “colon cleanses”
Do not insert lemon juice, soap, salt mixtures, coffee or household preparations into the rectum. An improvised recipe is not a safe substitute for a properly selected medical treatment.
Even a commercial enema has specific risks and instructions. MedlinePlus warns that using more than one sodium-phosphate enema in 24 hours can seriously harm the kidneys or heart. Kidney disease, dehydration and other conditions require particular caution. If a product fails, seek advice rather than repeating doses or adding another enema.
Castor oil, spoonfuls of cooking oil and honey
Do not rely on castor oil as a routine household fix. Ask a pharmacist about better-supported options, especially during pregnancy. Olive and coconut oils can be cooking ingredients, but that does not establish a reliable constipation-treatment dose. Honey is not a proven cure either.
Do not give babies these adult remedies or apply oils to the anus to treat constipation. NIDDK advises that a child should not receive a laxative unless a doctor recommends it. An infant’s feeding pattern and stool consistency need age-specific assessment.
Herbal teas and coffee
A familiar warm drink can fit your routine, but an unspecified herbal tea is not a standardized treatment. Some “detox” teas contain stimulant laxatives; check the ingredients and ask a pharmacist about safety. Do not take several cups daily on the assumption that natural means harmless.
Coffee is not necessary for relief, and increasing it is a poor choice if it causes palpitations, reflux or disrupted sleep. There is also no reason to eliminate gluten for constipation without an appropriate medical reason.
Keep a short record and know when to get checked
For the next few days, note when you pass stool, whether it is hard or painful, any abdominal symptoms, and what medicines or laxatives you use. Change one or two habits at a time so you can judge tolerability. Bring the record to a pharmacist or clinician if you need help.
Arrange an assessment if constipation is recurring, fails to improve with treatment, or represents an unexplained change in your usual bowel habits. Do not stop prescribed medicines on your own: ask whether a medicine or supplement could be contributing. Some people need prescription treatment or evaluation for a pelvic-floor problem rather than more fiber.
Sources checked 2 October 2026. This is general adult health information, not a diagnosis or an individualized treatment plan.
