7 Simple Tips to Finally Get Constipation Relief (For Kids & Adults)

Constipation can take over your entire day — whether you’re a kid, an adult, or a parent trying to help someone feel better. The good news? Most constipation improves with a few simple daily habits. These are the same strategies I use every day with my patients as a GI nurse practitioner.

Here are the 7 constipation relief tips that make the biggest difference — without extreme diets, expensive supplements, or complicated routines.

1. Start the Day With Warm Fluids

A warm drink in the morning helps wake up the gut and get things moving.
This works for kids AND adults.

Try:

Warm water
Warm lemon water
Warm herbal tea
Warm milk for littles

Avoid starting the day with cold smoothies or iced drinks — they can slow things down for sensitive guts.

2. Add a Daily “Poop Time” After Breakfast

The gut is naturally most active 20–30 minutes after eating, especially after breakfast.

This is the PERFECT time to sit on the toilet, even if you don’t feel an urge yet.

Make it routine:

Sit for 5 minutes
Feet flat or supported
No pressure or straining
Calm, relaxed, no distractions

This builds strong brain–gut signals over time.

3. Use a Stool Under the Feet

Correct positioning changes everything.

Use:

A small stool
A squatty potty
Stacked books (yes, it works!)

Feet supported → knees slightly higher → easier, faster poops.

This helps kids and adults reduce straining.

4. Increase Fiber Gradually (Not All at Once)

Sudden fiber increases can actually make constipation worse.

Move slowly:

Add one new fiber-rich food per day
Mix high-fiber foods with familiar ones
Try a small goal: “add 1 fruit or veggie”

Great fiber foods:

Berries
Kiwi
Pears
Oatmeal
Beans
Chia seeds
Vegetables (especially leafy greens)

Pro tip: Kiwi is one of my top constipation fruits. Two a day works wonders for many people.

5. Stay Hydrated (More Than You Think)

Constipation gets worse when the colon pulls extra water out of stool.

Daily goal ranges:

Kids: Age + 40 ounces (rough estimate)
Adults: 60–80 ounces

Try:

Water bottles with measurements
Herbal tea
Water-rich foods (melon, cucumbers, broths)

If urine is pale yellow, hydration is usually good.

6. Increase Daily Movement

Movement = motility.

Simple activities that help:

Walking after meals
Stretching
Gentle yoga
Playground time for kids
Bike riding
Short bursts of activity throughout the day

Even 5–10 minutes makes a difference.

7. Listen to Urges (Don’t Hold It!)

Withholding is a BIG cause of constipation — especially in kids.

Holding delays the signal, making stool harder and larger. Encourage:

Going as soon as your child feels the urge
Preventing distractions (screens!!!)
Calm bathroom routines

The body does best when it trusts itself.

When to Seek Help

If constipation has lasted:

More than 2 weeks
Causes pain, bleeding, or fear of pooping
Comes with appetite changes or weight loss
Results in frequent accidents or withholding

…it’s time to talk to a medical professional.

You deserve help — and there are simple, effective treatments available.

You’ve Got This

Improving constipation doesn’t require perfection. Small, consistent steps make a huge difference over time.

If you want more gut-friendly tips and realistic routines, check out:

👉 Daily Poop Routine
👉 Constipation Tips
👉 Gut-Friendly Foods

You’re not alone — and I’m here to help however I can.

Check out our 7 Day Gut Reset Guide on our Stan Store!:

7 Day Gut Reset – Constipation Guide

— Renee, GI Peds Nurse Practitioner

7 Simple Tips to Finally Get Constipation Relief (For Kids & Adults)