Digestive Health Irritable Bowel Syndrome IBS With Constipation 7 Best Things You Can Do to Ease Your Constipation By Barbara Bolen, PhD Barbara Bolen, PhD Twitter Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. Learn about our editorial process Updated on September 09, 2022 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Robert Burakoff, MD, MPH Medically reviewed by Robert Burakoff, MD, MPH LinkedIn Robert Burakoff, MD, MPH, is board-certified in gastroentrology. He is the vice chair for ambulatory services for the department of medicine at Weill Cornell Medical College in New York, where he is also a professor. He was the founding editor and co-editor in chief of Inflammatory Bowel Diseases. Learn about our Medical Expert Board Fact checked Verywell Health content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Marley Hall Fact checked by Marley Hall LinkedIn Marley Hall is a writer and fact checker who is certified in clinical and translational research. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. Learn about our editorial process Print 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 bloating usually 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 Laszlo Selly/Photolibrary/Getty Images Fruits contain a lot of fiber. So most of them help soften stools and ease constipation. Some are better than others. They include: PapayaPearsPeachesPineapplePrunes 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 Enrique Díaz / 7cero/Moment/Getty Images 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*AsparagusBroccoli*Carrots*Green beans Beans: Cannellini beansPinto beansWhite beans *Low-FODMAP foods. Canned artichoke hearts should be well-rinsed and limited to a 1/8 cup serving. 3 Get More Fiber Zero Creatives/Cultura/Getty Images 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. Which Fiber Supplement Is Right for You? Recap Fiber helps you have normal bowel movements. You can increase your fiber intake with fruits, vegetables, seeds, and fiber supplements. 4 Take Magnesium Zero Creatives/Cultura/Getty Images 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 Ulrike Schmitt-Hartmann/Taxi/Getty Images 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 Jonathan Kirn/The Image Bank/Getty Images 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 Frances Twitty/E+/Getty Images 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 usualHydrating or other simple treatments aren't helpingYou have bloating and abdominal painGo to the emergency room for constipation plus:VomitingBloody stoolUnintended 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 USDA. Dietary guidelines for Americans: 2020-2025. 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 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 Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit