Here’s What Can Make You Poop Instantly

When you feel constipated or backed up, several at-home strategies can help you find quick relief now and encourage more bowel regularity over time.

Some remedies can help encourage a bowel movement quickly, though there isn’t a one-size-fits-all fix for immediate relief. You may need to explore what works best for you.

Natural Laxatives

Natural laxatives are foods and beverages that can get your digestive system moving gently and effectively. Some popular natural laxatives include:

• Prunes and prune juice: These contain sorbitol (a sugar alcohol) and pectin (a type of dietary fiber). Both compounds help reduce hard and lumpy stools without increasing diarrhea.
• Chia seeds: Research suggests that soaked chia seeds naturally add bulk to your stool and help it pass through your digestive tract more efficiently.
• Coffee: Drinking coffee stimulates movement in your gastrointestinal (digestive) tract to encourage a bowel movement.

Supplements

Probiotics and magnesium may help with immediate relief.

Probiotic supplements can help maintain a healthy balance of bacteria in your digestive system. Research shows they also reduce the time it takes for stool to move through your system and increase the number of bowel movements you have.

Magnesium also plays a role in gut health and bowel regularity. Supplements like magnesium citrate can help provide quick constipation relief by drawing water into the digestive tract.

The U.S. Food and Drug Administration (FDA) doesn’t regulate dietary supplements for safety or efficacy like it regulates medications. It’s important to use supplements with caution under the guidance of a healthcare provider.

Over-the-Counter (OTC) Laxatives

OTC laxatives can offer short-term relief for constipation when other methods haven’t worked. Be sure to talk to a healthcare provider for their guidance before using a laxative. Medications that can help relieve constipation include:

• Osmotic agents: These laxatives help your stool stay soft by retaining water, which also helps you have a bowel movement.
• Stool softeners: These come in different forms, such as a capsule or liquid, and can help reduce straining to make passing stool easier.
• Gastrointestinal lubricants: Mineral oil is one example, which helps the stool move through your body.

Diet plays a key role in maintaining a healthy gut and regular bowel movements. Consider these diet changes to help improve your overall regularity:

• Eat high-fiber foods: Eating foods that are rich in fiber, like nuts, legumes, fruits, vegetables, and whole grains, can add bulk to your stools and make them easier to pass.
• Take a fiber supplement: If you don’t get enough fiber from your diet, a fiber supplement can fill in the gaps. Research shows that taking fiber supplements, especially those containing psyllium fiber, can help prevent constipation.
• Stay hydrated: Hydration is crucial for bowel regularity. Drinking plenty of water helps soften your stools and keeps things moving smoothly through your digestive tract.

Making changes to your daily habits and implementing some behavioral adjustments can help promote regularity. These include:

• Get regular exercise: Studies show that regular physical activity can reduce the risk of constipation and relieve symptoms. Moving your body helps stimulate the stomach and intestines, making it easier to poop. There are several ways to increase your physical activity, such as walking, jogging, biking, and strength training.
• Practice good toilet posture: The way you sit when using the toilet can affect your pooping experience. Using a toilet footstool may help your muscles relax, leading to faster and more complete bowel movements.
• Get enough sleep: Research shows that insufficient sleep may be linked to chronic constipation. Good sleep patterns can support a healthy gut.
• Try bowel training: Some doctors recommend trying to have a bowel movement at the same time each day to promote regularity. That might look like trying to poop 45 minutes after eating breakfast everyday.

Home remedies may also help unblock your bowels fast. Consider these options:

• Colonic massage: Gently rubbing your abdomen (belly) can make it easier to go to the bathroom when constipated. A physical therapist can help show you how to do the massage yourself.
• Herbal remedies: Some plants, such as peppermint and senna, can help improve constipation. Steep them in hot water to make tea for easy use. Talk with a doctor or registered dietitian before relying on herbal remedies.
• Warm water with lemon: Drinking warm water can stimulate intestinal movement. Adding a squeeze of fresh lemon juice can make it more enjoyable.

Everyone has a different normal when it comes to their poop routine. The general recommendation is to see a healthcare provider if you haven’t had a bowel movement in over three days. Other symptoms signal it’s time to seek care, too. These include:

• Blood in your stool
• Bloating or stomach pain
• Nausea
• Vomitting

When you need fast relief to help you poop quickly, try eating a prune, drinking prune juice, sipping on coffee, or taking an OTC laxative or fiber supplement. It’s important to use supplements and laxatives with caution. Eating a fiber-rich diet, staying hydrated, and exercising regularly can help prevent constipation down the line.