How to relieve constipation without laxatives: 7 Steps

Constipation is common. Chronic idiopathic constipation, meaning chronic constipation without a clear structural or disease cause, affects roughly 8 to 12 percent of people in the United States.^[1] If you want to know how to relieve constipation without laxatives, it helps to start with what you can safely do at home before you reach for a pharmacy product. Several everyday steps do have real trial evidence behind them, though a few have thinner evidence than the internet suggests.

This guide walks through the options in the order we would try them, explains what each study actually found, and says plainly where the evidence is small, short, or paid for by a food industry group. It is written for adults. Children, pregnant women, and anyone with a medical condition or regular medication should ask a clinician before changing anything.

What “without laxatives” means in this guide

In this guide, “without laxatives” mainly means focusing on food and lifestyle measures rather than conventional laxative medicines such as senna, bisacodyl, polyethylene glycol, lactulose, and stool softeners. Fiber supplements such as psyllium are an exception: they are bulk-forming laxatives, even though they are often discussed separately from stimulant and osmotic laxatives.

Magnesium oxide is another exception because it is an osmotic laxative, according to the 2023 American Gastroenterological Association and American College of Gastroenterology guideline.^[1] We include both because readers commonly ask about them, and we label them clearly rather than presenting them as purely food-based remedies. Some foods in this article, such as prunes, also have a mild laxative effect of their own.

Step 1: Fiber and enough fluid

Fiber is where most plans begin, and the evidence supports it modestly. One caution: the trials and the guideline mostly tested fiber supplements, not fiber from food, so fiber-rich foods are a reasonable place to start but the direct trial evidence is for supplements.

A meta-analysis of seven randomized trials in adults with chronic idiopathic constipation found that 77 percent of participants assigned to fiber supplementation met the review’s response criteria, compared with 44 percent of those given placebo. Fiber also caused more flatulence, and the authors called for larger, more rigorous trials.^[2]

The 2023 guideline made a conditional recommendation for fiber supplementation, based on low-certainty evidence, and noted that among the supplements studied only psyllium appears to be effective, with very limited data on bran and inulin.^[1]

Fluid may work best as fiber’s partner. In an older trial of 117 adults aged 18 to 50 with chronic functional constipation, everyone followed a diet providing about 25 grams of fiber a day for two months. One group was told to drink 2 liters of mineral water daily and averaged 2.1 liters, while the comparison group drank as they liked and averaged 1.1 liters. Stool frequency rose more, and laxative use fell more, in the higher-fluid group.^[3]

That does not mean water alone fixes constipation. A review of studies in children found that none of the five treatment studies clearly showed that extra fluid treats constipation,^[4] and strong adult trials of water on its own are hard to find. If you already drink plenty, more may add little. Our guide on how dehydration affects constipation explains when fluid is the missing piece.

In practice, build fiber up gradually, because a sudden jump tends to cause gas and bloating. Our list of the best fruits for chronic constipation is a friendly starting point. If you add fiber and nothing improves, read why fiber sometimes stops working. If you decide to use a fiber supplement, the best time of day to take fiber supplements is worth a look, and so is our comparison of psyllium husk and wheat bran.

Step 2: Prunes and prune juice

Prunes are the best known food remedy, and they have decent trial support. In a crossover trial of 40 adults with chronic constipation, people ate 50 grams of dried plums twice a day for three weeks and, in a separate period, took psyllium. Complete spontaneous bowel movements averaged 3.5 a week on prunes versus 2.8 on psyllium, up from a baseline of about 1.7.^[5]

The trial was small, almost all participants were women, and it was supported by a dried plum industry board, so treat it as encouraging rather than final.

Prune juice has its own trial. A double-blind, randomized, placebo-controlled study of 84 Japanese adults with chronic constipation, run over 8 weeks, found that prune juice reduced hard and lumpy stools and increased normal stools, without increasing loose or watery stools, and no adverse events were reported.^[6]

A few practical notes. Prunes are calorie-dense, and juice carries a fair amount of sugar, so people managing diabetes or weight should keep portions modest. Sorbitol can cause gas, and it is a polyol, which matters if you follow a low-FODMAP diet. Our full guide to prune juice for constipation relief covers amounts and timing, and our comparison of prunes versus kiwifruit helps you pick one. If you are unsure how a low-FODMAP approach fits, see our low-FODMAP guide.

Step 3: Green kiwifruit

Green kiwifruit has become a favorite because it is gentle and easy to eat. In an international randomized crossover trial, adults with functional constipation or constipation-predominant irritable bowel syndrome ate two green kiwifruit a day or took 7.5 grams of psyllium for four weeks each.

From their baseline, people with functional constipation gained about 1.5 complete spontaneous bowel movements a week on kiwifruit (and about 1.7 in the IBS group), compared with about 0.7 on psyllium in functional constipation, and they reported better abdominal comfort.^[7] The trial was funded by a kiwifruit marketer, which is worth knowing even though the design was sound.

A separate US trial compared two kiwifruit a day, 100 grams of prunes, and 12 grams of psyllium for four weeks in 79 adults with chronic constipation. All three improved symptoms, and kiwifruit caused the fewest side effects. It was only partly randomized, because the first 30 people were placed in the kiwifruit group.^[8] If you want the human side of the story, read one reader’s experience with two kiwis a day. Skip kiwifruit if you have a known allergy to it.

Step 4: Flaxseed

Flaxseed is a sensible pantry option, but it has fewer and smaller trials behind it than prunes or kiwifruit. One randomized trial followed 53 adults who had both type 2 diabetes and constipation. Over 12 weeks, they ate either cookies with flaxseed baked in or placebo cookies. The absolute change in constipation symptom score was 2.46 with flaxseed cookies versus 0.41 with placebo cookies.^[9]

The report is not fully consistent about the amount: the abstract says 10 grams of flaxseed in cookies twice a day (20 grams daily), while other parts of the paper point to about 10 grams a day. Because of this, the trial cannot establish a confirmed daily dose, and we do not present it as a recommendation. The trial was also small, involved adults with type 2 diabetes, and used flaxseed baked into cookies, so its findings may not apply equally to everyone with constipation.

For amounts, a cautious way to start, the trials in more detail, who should avoid it, and why some products must be cooked before eating, read our guide to flaxseed for constipation and how much to take. Chia seeds are a similar idea, and we cover them in our chia seeds guide. Whichever you choose, drink fluid with it.

Step 5: Daily movement

Exercise is free and low risk. A meta-analysis of nine randomized trials with 680 participants found that exercise improved constipation symptoms (relative risk 1.97), and most of the interventions were aerobic activities such as walking. The results varied a lot between studies and were associated with a high risk of bias, so the size of the benefit is uncertain, and the authors called for more rigorous trials.^[10]

A walk after a meal costs nothing, so there is little reason to wait for better evidence. Our morning habits guide shows how to fold movement into a routine.

Step 6: Your toilet routine and posture

Give yourself unhurried time, and do not ignore the urge when it comes. Some people find a bowel movement comes more easily after a meal or a warm drink, so try a calm window rather than a rushed one.

Posture is the other lever. In a before-and-after study of 52 healthy volunteers, using a footstool to raise the knees above the hips was associated with less straining and a stronger sense of complete emptying.^[11] There was no comparison group, the participants were healthy volunteers rather than people with constipation, and the footstools were supplied by Squatty Potty, a brand we also link to below. The researchers noted that future studies should look at constipated patients.

Results in constipated people so far are mixed. A retrospective review of people with defecatory disorders found that a footstool corrected a failed balloon expulsion test in about 16 percent of those who failed it.^[12]

A footstool may help some people, but it has not been established as an effective treatment for constipation overall, so think of it as a cheap, low-risk experiment. Our guide to the best position to poop for constipation explains how to set it up.

Step 7: Magnesium, the honest option

Magnesium deserves a straight explanation. At higher doses, magnesium oxide acts as an osmotic laxative. The 2023 guideline made a conditional recommendation for it, based on very-low-certainty evidence.^[1] A 2021 review describes it as convenient and low cost, but says dose, blood levels, drug interactions, and side effects need attention, especially in older adults and people with kidney problems.^[13]

The National Institutes of Health sets a general upper limit of 350 milligrams a day for magnesium from supplements and medications in adults, and notes that high doses often cause diarrhea, sometimes with nausea and cramping.^[14] That figure is a safety ceiling for supplemental magnesium, not a treatment dose for constipation, and it does not count magnesium that occurs naturally in food.

The same 350 milligram limit applies to children and teenagers aged 9 to 18, and it is lower for younger children, so ask a pediatrician before giving any magnesium product to a child or teenager.

People with kidney disease or reduced kidney function should not use magnesium supplements or magnesium-containing laxatives for constipation without medical advice, because magnesium can accumulate when the kidneys cannot remove it. Magnesium products can also interact with certain medicines.

If your goal is to avoid laxative products altogether, skip this step; if you are curious, talk with a clinician or pharmacist first. Our guides to magnesium oxide versus magnesium citrate and the best magnesium supplements for constipation go into the details.

Other gentle options for natural constipation relief

• Warm drinks and coffee. Coffee helps some people go and does little for others. Our guide to coffee and constipation weighs both sides, and what drinks help relieve constipation covers other choices.
• Fermented foods. The evidence is more modest than the marketing suggests. See fermented foods for constipation for an honest summary.
• Softer stools. For more ideas on hard stool specifically, see how to soften stool naturally.

Evidence at a glance

Here is a side-by-side view of what each step is based on. The amounts in this table are what the studies used, not personal recommendations.

A simple three-week plan to relieve constipation naturally

This plan is our own suggestion for organizing the steps above. It is not a trial protocol or a medical instruction. Changing one thing at a time makes it easier to see what actually helps.

• Week 1, basics. Add fiber-rich foods gradually, drink fluids regularly through the day, take a daily walk, and set aside calm time for the toilet. Try a footstool if you like.
• Week 2, add one food. Choose prunes or green kiwifruit, not both at once. Start with a small amount and see how your gut responds.
• Week 3, review rather than rush. Check tolerability and any early changes, but do not assume that a food has failed after only one week. Continue a well-tolerated option long enough to assess its effect, recognizing that study durations varied. Flaxseed is optional, not a required next step. If you choose to try it, start small: our flaxseed guide suggests about 1 tablespoon of ground flaxseed once a day with a full glass of water, which is its own suggestion rather than an established dose. Follow the product label, and stop if it does not agree with you. If symptoms persist or worsen, or you feel you need something every day, seek medical advice rather than continually adding remedies.

The Bristol Stool Chart is a handy way to track progress, because it gives you a common language for stool form. Our Bristol Stool Chart explained guide shows how to use it.

When to see a doctor

Seek urgent care if you have severe abdominal pain, vomiting, or you cannot pass gas. These symptoms need prompt medical attention.

The other warning signs below also need prompt medical attention. See a doctor right away if constipation comes with any of these:

• Rectal bleeding or blood in the stool
• Fever
• Weight loss without trying
• Constant abdominal pain
• Lower back pain

The National Institute of Diabetes and Digestive and Kidney Diseases lists these same warning signs. It also advises seeing a doctor if symptoms do not go away with self care, or if you have a family history of colon or rectal cancer.^[15]

Medicines can be a hidden cause, so it is worth checking with your pharmacist. Iron is a common example, and we explain it in iron supplement constipation. For children, see our guide to foods for constipated toddlers, and ask a pediatrician before using any remedy.

If food and lifestyle changes are not enough, medication is a legitimate next step, and our overview of the best OTC laxatives explains the options without hype.

Pantry staples and tools worth considering

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Disclosure: As an Amazon Associate, Constipation Relief earns from qualifying purchases at no extra cost to you. Product links are included for convenience, not as medical recommendations.

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You do not need any special products for the steps above. If you want a few practical items, these are the ones we would look at. Prices change, so check each listing and read the label, including any instruction to cook or bake flaxseed before eating it.

• Bob’s Red Mill Organic Flaxseed Meal (16 oz), ready to stir into yogurt or oatmeal if the label allows it.
• Viva Naturals Organic Ground Flaxseed (15 oz), a smaller bag.
• Bob’s Red Mill Resealable Organic Whole Golden Flaxseed (13 oz), paired with a small grinder such as the KRUPS GX4100 Electric Spice and Coffee Grinder if you prefer to grind your own.
• Squatty Potty Original Toilet Stool, 7 inch, a simple footstool for the posture experiment, or the Squatty Potty Adjustable 2.0 Toilet Stool if several people share one bathroom.
• If food fiber is not enough and a clinician agrees, NOW Foods Psyllium Husk Powder and Organic India Psyllium Husk are two options we reviewed. Psyllium is a bulk-forming fiber supplement, so take it with plenty of water and space it away from other medicines. See our psyllium husk review for details.

Frequently asked questions

What is the fastest natural way to relieve constipation without laxatives?

No natural method is reliably instant. Prunes, prune juice, and green kiwifruit are the best-studied food options, but the trials measured results over weeks, not hours. If you have severe pain, repeated vomiting, or cannot pass gas, seek urgent medical care.

Can drinking more water relieve constipation by itself?

Not reliably. In one adult trial, extra water on top of a 25-gram fiber diet improved stool frequency more than the same diet with less fluid. Strong evidence for water on its own is limited, so if you already drink enough, more may add little.

Are prunes, kiwi, and flaxseed laxatives?

They are foods rather than products sold as laxatives, but some can act like one. Prunes contain sorbitol, a sugar alcohol that draws water into the bowel. Start with small amounts and increase slowly.

Is magnesium a laxative?

Yes, at higher doses. The 2023 guideline lists magnesium oxide among the osmotic laxatives. The general upper limit for magnesium from supplements and medications is 350 milligrams a day for adults. That is a safety ceiling, not a constipation dose, and it does not include magnesium from food. People with kidney disease or reduced kidney function should not use magnesium supplements or magnesium-containing laxatives without medical advice.

How long should I try natural methods before seeing a doctor?

There is no single rule. Get prompt care for warning signs such as blood in the stool, weight loss, or severe pain. If simple changes have not helped after a few weeks, or you feel you need a remedy every day, book a visit.

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This article is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting new supplements or making significant dietary changes, especially if you have chronic health conditions, are pregnant, or take regular medications.

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References

1. Chang L, Chey WD, Imdad A, et al. American Gastroenterological Association and American College of Gastroenterology clinical practice guideline: pharmacological management of chronic idiopathic constipation. Am J Gastroenterol. 2023;118(6):936-54. AGA/ACG guideline (doi:10.14309/ajg.0000000000002227)
2. Christodoulides S, et al. Systematic review with meta-analysis: effect of fibre supplementation on chronic idiopathic constipation in adults. Aliment Pharmacol Ther. 2016;44(2):103-16. PMID 27170558
3. Anti M, Pignataro G, Armuzzi A, et al. Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation. Hepatogastroenterology. 1998;45(21):727-32. PMID 9684123
4. Boilesen SN, Tahan S, Dias FC, Melli LCFL, de Morais MB. Water and fluid intake in the prevention and treatment of functional constipation in children and adolescents: is there evidence? J Pediatr (Rio J). 2017;93(4):320-7. PMID 28450053
5. Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011;33(7):822-8. doi:10.1111/j.1365-2036.2011.04594.x
6. Koyama T, Nagata N, Nishiura K, Miura N, Kawai T, Yamamoto H. Prune juice containing sorbitol, pectin, and polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: a randomized placebo-controlled trial. Am J Gastroenterol. 2022;117(10):1714-7. PMID 35971232
7. Gearry R, Fukudo S, Barbara G, et al. Consumption of 2 green kiwifruits daily improves constipation and abdominal comfort: results of an international multicenter randomized controlled trial. Am J Gastroenterol. 2023;118(6):1058-68. PMID 36537785
8. Chey SW, Chey WD, Jackson K, Eswaran S. Exploratory comparative effectiveness trial of green kiwifruit, psyllium, or prunes in US patients with chronic constipation. Am J Gastroenterol. 2021;116(6):1304-12. PMID 34074830
9. Soltanian N, Janghorbani M. A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes. Nutr Metab (Lond). 2018;15:36. doi:10.1186/s12986-018-0273-z
10. Gao R, Tao Y, Zhou C, et al. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scand J Gastroenterol. 2019;54(2):169-77. PMID 30843436
11. Modi RM, Hinton A, Pinkhas D, et al. Implementation of a defecation posture modification device: impact on bowel movement patterns in healthy subjects. J Clin Gastroenterol. 2019;53(3):216-9. PMID 30346317
12. Ulsh L, Halawi H, Triadafilopoulos G, et al. Use of a footstool improves rectal balloon expulsion in some patients with defecatory disorders. Neurogastroenterol Motil. 2024:e14781. doi:10.1111/nmo.14781
13. Mori H, Tack J, Suzuki H. Magnesium oxide in constipation. Nutrients. 2021;13(2):421. PMID 33525523
14. National Institutes of Health, Office of Dietary Supplements. Magnesium: fact sheet for health professionals. ods.od.nih.gov
15. National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms and causes of constipation. niddk.nih.gov