Fibre, fluid, daily movement and a steady toilet routine have the most support for easing constipation at home, and a short list of warning signs means you should see a doctor instead of trying another remedy.
What constipation looks like and what usually causes it
Constipation means you pass stools less often than usual, or they are hard, dry or lumpy, or you strain or feel you have not emptied your bowel. The NHS treats fewer than three bowel movements in a week as a likely sign. Many people also feel bloated, have a sore stomach or feel sick.
Most cases have no single cause. The NHS lists the most common ones: not eating enough fibre, not drinking enough fluid, not moving enough, often ignoring the urge to go, and a change in routine or diet. Medicines can cause it too, including opioid painkillers, iron and calcium supplements, aluminium antacids, some antidepressants and water tablets (diuretics). Stress, anxiety and low mood can slow the bowel as well. Constipation is more common during pregnancy and in people over 65.
Rarely, constipation is a sign of a bowel or other medical condition. That is why the warning signs later in this guide matter.
The remedies, ranked by evidence
This ranking weighs trial results first and guideline advice second. Strong means consistent guideline support and trial results. Moderate means trials with clear results but small or uneven samples. Limited means few or mixed trials, and weak means the remedy rests mostly on tradition.
| Rank | Remedy | Evidence | First step |
|---|---|---|---|
| 1 | Fibre, built up slowly | Strong | Raise intake over one to two weeks, then allow up to four weeks |
| 2 | Enough fluid, alongside fibre | Moderate, when paired with fibre | Drink through the day, and more as fibre rises |
| 3 | Isabgol (psyllium husk) | Moderate to strong | Take with plenty of fluid, not just before bed |
| 4 | Kiwi or prunes | Moderate, from small trials | Two green kiwifruit a day, as in the kiwi trial |
| 5 | Daily walk or other movement | Moderate, with high risk of bias | A short walk every day, ideally after meals |
| 6 | Regular toilet routine | Limited trials, backed by guidance | Sit down after breakfast, and do not hold on |
| 7 | Footstool for posture | Limited | Low stool, with knees above hips |
| 8 | Warm water or warm drinks | Weak | A pleasant habit, not a treatment on its own |
Products that match this guide
Fibre and daily gut-routine products that relate to the habits above.
The remedies in detail
1. Build up fibre slowly
Fibre is the base of most constipation advice. The NHS suggests about 30 g a day for UK adults and says to increase it gradually, because a sudden jump brings bloating, wind and cramps. Effects can show within a few days, and sometimes take up to four weeks. In a 2022 meta-analysis of 16 randomised trials with 1,251 adults who had chronic constipation, fibre supplements produced more responders than control treatment. The clearest results came above 10 g a day taken for at least four weeks, and wind was more common in the fibre groups.1
For the food list that supplies this fibre, read High-Fibre Foods for Constipation: Which Fibre Helps and Which Can Make It Worse. If you also want a daily fibre supplement, Daily Fibre Bomb is a blend of four fibres: partially hydrolysed guar gum, inulin, citrus fibre and galacto-oligosaccharides (GOS). Each 3 g scoop provides about 2.2 g of dietary fibre. The suggested use is one scoop a day, mixed with 150 to 200 ml of water, and the product guidance advises against very hot liquids. The meta-analysis found its clearest effects with psyllium and pectin, so the other fibres in this blend have less direct support for constipation. Fermentable fibres such as inulin and GOS can also cause wind, especially in the first week.
2. Drink enough fluid, alongside the fibre
Fibre needs water to add bulk, so fluid matters most when fibre goes up. In a 1998 randomised trial, 117 adults aged 18 to 50 with chronic functional constipation all ate about 25 g of fibre a day for two months. One group was told to drink about 2 litres of mineral water a day, and averaged 2.1 litres a day against 1.1 litres in the other group. The high-water group had larger gains in weekly stool frequency and bigger reductions in laxative use.2 The study used mineral water and an older, small design, so read it as support for drinking enough alongside fibre, not as proof that water works on its own.
Fluid on its own has less evidence. In the trial above, the water benefit appeared alongside fibre, so pair the two as you raise your intake, rather than chasing a high volume of water.
3. Isabgol (psyllium husk) for regularity
Isabgol, also called ispaghula or psyllium husk, is a bulk-forming fibre. The NHS lists it among the standard bulk-forming laxatives. The 2022 meta-analysis found that psyllium and pectin showed the clearest effects, and results were strongest at higher doses taken for at least four weeks.1 Take it with plenty of fluid and not just before bed, and expect it to take a few days to work. For dosing and timing, read how to take isabgol for constipation. For the wider picture of isabgol and gut health, see isabgol psyllium husk for gut health: benefits and uses.
4. Kiwi and prunes
Kiwi and prunes both have trial support in their own right. In a 2023 multicentre crossover trial, adults with functional constipation or constipation-predominant IBS ate two green kiwifruit a day, or took 7.5 g of psyllium a day, for four weeks each, in random order. Kiwifruit raised complete bowel movements by about 1.5 to 1.7 a week in the constipated groups and improved abdominal comfort scores.3 The trial was sponsored by Zespri, a kiwifruit company, which the authors disclose, so weigh that alongside the result.
Prunes have a smaller trial. In a crossover study of 40 adults, each person ate dried plums for three weeks and psyllium for three weeks. Prunes produced more complete bowel movements a week than psyllium, and both were well tolerated.4 The prune portion in that study was large, at 50 g twice a day, so a smaller start is sensible. Prunes also contain a lot of natural sugar.
5. Daily movement
A daily walk or run can help the bowel move, and the NHS lists it among the first steps. A 2019 meta-analysis of nine randomised trials with 680 people found that exercise improved constipation symptoms. The benefit was seen with aerobic activity such as walking and qigong, and the authors warned that the trials had a high risk of bias, so the result is encouraging rather than conclusive.5 The NHS recommends at least 150 minutes of physical activity a week, and that total can be spread across the week.
6. A regular toilet routine
Go when you feel the urge, and do not hold on. The NHS advises a regular time and place, with enough time on the toilet and no rushing. The NIDDK suggests trying to go 15 to 45 minutes after breakfast, because eating prompts the colon to move. Keep sitting short, around 10 minutes, and do not strain. Continual straining can cause pain, piles and rectal bleeding. The evidence for routine on its own is limited, but it costs nothing and works well with the habits above.
7. Toilet posture and a footstool
The NHS suggests resting your feet on a low stool so that your knees sit above your hips. The idea is that this straightens the path for stool. A 2023 randomised trial of 41 adults with constipation, 93% of them women, found that a footstool changed posture, with the spine-to-thigh angle narrowing as the stool got taller. It did not shorten balloon expulsion time, a simulated bowel-emptying test, and people did not feel the expulsion was easier.6 A footstool is cheap and low risk, but the trial does not show that it speeds up bowel emptying, so treat it as a comfort measure.
8. Warm water and warm drinks
Warm water is a pleasant habit, and some people find a warm drink helps them feel ready to go. Trial evidence for warm water on its own is lacking, and it is not a substitute for fibre, fluid and movement. It is unlikely to cause harm for most adults, but do not expect it to resolve constipation that has lasted for weeks.
What to avoid
- Relying on stimulant laxatives. Senna, bisacodyl and sodium picosulfate work within hours, but the NHS says they are usually used for short periods, and UK prescribing guidance warns that laxative overuse can lead to low potassium. Stop once stools are soft and easy to pass.
- Strong herbal purgatives. Castor oil and similar remedies can cause severe cramping and dehydration. Avoid them, and avoid them completely in pregnancy.
- Expecting traditional mixes to do the work. Triphala and ghee in warm milk are popular, but human trial evidence for constipation is thin, so they are not a reliable fix for a long-running problem.
- Adding fibre in a rush. A sudden increase brings bloating, wind and stomach cramps. Raise fibre in steps, and keep fluid up as you go.
- Straining on the toilet. Pushing hard does not move stool faster, and it is a common route to piles.
Constipation in pregnancy
About 2 in 5 women have constipation in pregnancy, mostly early on, because rising progesterone relaxes the bowel muscles and slows stool movement. The NHS says the first steps are safe in pregnancy: more fibre, more fluid, gentle exercise and a footstool. If those do not help, a pharmacist may suggest a laxative. Lactulose and macrogol are not absorbed and are considered safe, and ispaghula (isabgol) is a common bulk-forming option. Senna is usually avoided in the third trimester because part of it is absorbed. Check with your midwife, doctor or pharmacist before taking any laxative in pregnancy, and see a doctor if you have blood in your stool, tummy pain or vomiting.
Constipation in children
Constipation is common in children. The NHS estimates that up to one in three children in the UK has it at any one time. Diet, fluid and fibre come first, along with a calm toilet routine. Do not pressure a child on the toilet, and allow at least 10 minutes so they can empty fully. A diary of bowel movements linked to a reward can help. Laxatives are often used alongside diet changes for children, but they should be advised by a GP or pharmacist, and adult remedies should not be given to a child. Fear of pain can make children hold on, so if a child has pain, soiling or constipation that does not improve, see a GP.
When to see a doctor
Most constipation is not serious and eases with home measures. See a GP if:
- constipation lasts more than 14 days, or is not getting better with treatment
- you are regularly constipated, or your bowel habits change suddenly
- you notice blood in your stool or rectal bleeding
- you have lost weight without trying
- you feel tired all the time, or you have tummy pain
- a medicine you take may be causing the constipation (speak to your GP before stopping any prescribed medicine)
Frequently Asked Questions
How long do home remedies take to work?
Fibre and fluid can take a few days to show an effect, and sometimes up to four weeks. Bulk-forming laxatives usually take two to three days, and stimulant laxatives act within six to 12 hours.
Is it safe to take isabgol every day?
Psyllium has been studied for weeks at a time, and it is one of the best studied fibre options. Speak to a pharmacist or doctor first if you take medicines, are pregnant or have a bowel condition, because fibre can affect how some medicines are absorbed.
Can I drink warm lemon water for constipation?
It is a pleasant way to add fluid, but trial evidence for lemon or warm water on its own is lacking. Use it alongside fibre and daily movement rather than instead of them.
Are prunes better than a fibre supplement?
In one small crossover trial, prunes produced more complete bowel movements a week than psyllium, but the portion was large. Prunes also contain natural sugar, so treat them as a food to add rather than a quick fix.
Why do I feel bloated when I add fibre?
Gut bacteria ferment fibre, and that produces gas. Raising fibre gradually over one to two weeks, with fluid, usually reduces the wind. If bloating does not settle, see a doctor.
Does a footstool help?
It changes your posture, which may feel more comfortable. A randomised trial did not find that it sped up simulated bowel emptying, so it is a low-risk option rather than a proven treatment.
Can I take a laxative every day?
Laxatives are meant for short-term use. If you need one for longer, a GP should review the cause, because long-term use needs supervision.
Is constipation a sign of cancer?
Rarely. Bowel cancer can cause constipation, but it is uncommon. Blood in your stool, weight loss without trying, or a lasting change in bowel habits should be checked by a doctor.
This article gives general information, not medical advice, and does not replace a consultation with a doctor. Daily Fibre Bomb and Daily Gut Balance are food supplements, not medicines, and they are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, take prescription medicines, or have a long-term condition, speak to a qualified healthcare professional before starting any supplement or laxative.
References
- van der Schoot A, Drysdale C, Whelan K, Dimidi E. The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Clin Nutr. 2022;116(4):953-969. doi:10.1093/ajcn/nqac184. PubMed 35816465
- Anti M, Pignataro G, Armuzzi A, Valenti A. 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):727-732. PubMed 9684123
- 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):1058-1068. doi:10.14309/ajg.0000000000002124. PubMed 36537785
- Attaluri A, Donahoe R, Valestin J, Brown K, Rao SSC. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011;33(7):822-828. doi:10.1111/j.1365-2036.2011.04594.x. PubMed 21323688
- Gao R, Tao Y, Zhou C, Li J, et al. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scand J Gastroenterol. 2019;54(2):169-177. doi:10.1080/00365521.2019.1568544. PubMed 30843436
- Trieu RQ, Prott G, Sequeira C, Jones M. Using a footstool does not aid simulated defecation in undifferentiated constipation: A randomized trial. Neurogastroenterol Motil. 2023;35(7):e14580. doi:10.1111/nmo.14580. PubMed 36989181
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