Diet changes, including increasing water and fiber intake, may help soften stool and reduce constipation. Exercise and home remedies may also help.

Constipation is one of the most common gastrointestinal problems worldwide. In the United States, it affects 16 in 100 people, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)Trusted Source.

Many people turn to over-the-counter solutions to soften their stool, but these may bring unwanted side effects, such as:

  • diarrhea
  • cramps
  • nausea
  • bloating
  • gas

Fortunately, some natural remedies may help soften your stool. Keep reading to learn more.

Getting enough fiber in your diet may help soften stool and relieveTrusted Source constipation.

There are two kinds of fiber:

  • Soluble fiber soaks up the moisture from food and forms a gel-like consistency. This improves the consistency of your stool, which can help it pass more easily.
  • Insoluble fiber moves through your digestive system without dissolving. This bulks up stool and increases the frequency of your bowel movements.

The Dietary Guidelines for Americans 2020 to 2025 recommend that adult females get 22 to 28 grams (g)Trusted Source of fiber daily and adult males 28 to 34 g.

Some high fiber foods to add to your diet may include:

Not drinking enough water may lead to dehydration, which could causeTrusted Source constipation.

Stool becomes hard, clumpy, and possibly painful when it doesn’t have enough water content as it enters the colon.

Drinking enough fluids, especially water, can help prevent or relieve constipation, according to the NIDDKTrusted Source.

You may have heard of the eight-glasses-a-day rule, but this isn’t a universal truth. Different people have different hydration needs.

The National Academy of Medicine recommends that adult males get 3.7 liters (L)Trusted Source of water daily and adult females 2.7 L. This includes water from food, too.

That said, here’s a general rule to follow: If your urine is dark yellow, low volume, and infrequent, you aren’t getting enough fluids and may already be dehydrated.

Regular exercise may help relieveTrusted Source constipation. As you move, your body also moves stool through the gut.

Besides offering momentary relief, exercise may also help you maintain a healthy-for-you weight. Having overweight or obesity is a common risk factor for gastrointestinal problems, such as constipation.

The Physical Activity Guidelines for Americans recommend that adults get at least 150 to 300 minutesTrusted Source weekly of mild to moderate intensity exercise, or 75 minutes weekly of high intensity exercise.

Epsom salt is available over the counter as an oral solution to help relieve constipation. It works by increasing the amount of water in your intestines, which could help soften troublesome stools.

Dissolve one dose of the powder form in 8 ounces of water. The maximum dose depends on your age:

  • 12 years and older: 10 to 30 g
  • 6 to 11 years: 5 to 10 g
  • 2 to 6 years: 2.5 to 5 g

Anecdotal evidence suggests Epsom salt baths may also help relieve constipation. Soaking may promote relaxation and increase the peristaltic movement of the bowel, which could help boost digestion. Absorbing magnesium through your skin may also help soften your stool.

However, more research is needed to support the use of Epsom salt baths for softening stools. Oral Epsom salt is also only recommended for short-term use, as your bowels may become dependent on laxatives.

Mineral oil is a lubricant laxative.

When delivered orally, it may help promoteTrusted Source bowel movement by coating the stool and the bowel in a waterproof film. This keeps the moisture within the stool so that it passes more easily.

Laxatives are meant for short-term use only, so don’t use them for more than 2 weeks.

A 2021 studyTrusted Source also found that massaging your stomach with extra-virgin olive oil once daily for 15 minutes may help relieve constipation.

Probiotics are live bacteria found in many fermented foods, such as sauerkraut, kimchi, and kefir.

These beneficial bacteria help maintainTrusted Source the health of your gut microbiome, which plays a key role in fighting infections, inflammation, and chronic diseases.

A 2022 studyTrusted Source found that probiotics may also help relieve constipation by improving the consistency of your stools and increasing the frequency of your bowel movements.

What will soften stool quickly?

Eating fiber, drinking more water, and exercising may help soften your stool and increase bowel movements.

What simple trick empties your bowels immediately?

There’s no single quick fix to empty your bowels. If natural remedies like eating more fiber and drinking more water don’t help, some over-the-counter stool softeners and laxatives may help relieve constipation.

What drinks soften stool quickly?

Some drinks that may help soften your stool and relieve constipation include water and some high fiber fruit juices, such as prune, pear, and apple juice.

Constipation may be uncomfortable and even painful.

While over-the-counter remedies may help relieve symptoms of constipation, they may sometimes cause side effects.

Some natural remedies for softening stool include drinking more water, increasing fiber intake, and exercising.

Speak with a healthcare professional if these don’t help relieve constipation. They could help develop a treatment plan for you.