Sometimes you sit on the toilet for what feels like forever,
and nothing happens.
Your stomach feels heavy and bloated,
and no matter how hard you push, nothing comes out —
that’s when it’s worth checking your posture.
A simple foot stool can create the constipation relief position
that makes a bigger difference than you’d expect.
In this article, we’ll walk through 3 constipation relief positions you can try right on the toilet, along with the science behind them.
We’ve also rounded up the best fruits and vegetables for constipation, plus lifestyle habits that support regular bowel movements.
If you’ve ever spent way too long
sitting on the toilet, you know the feeling.
When your stomach feels heavy and bloated
but you just can’t get things moving,
it can throw off your whole day.
If pushing hard still doesn’t help,
it’s worth taking a closer look
at the position you’re using.
I used to just push as hard as I could,
which honestly only made things worse.
Once I started using a foot stool and changed my position,
it made a noticeable difference.
Let’s take a closer look at how this position works,
which fruits and vegetables are good for constipation,
and lifestyle habits that support gut health.
What Is the Constipation Relief Position, and Why Does It Work?
The constipation relief position refers to raising your knees above your hips while on the toilet, which helps relax the puborectalis muscle.
When you sit on a standard toilet, your hips and knees end up at roughly the same height,
which can keep the puborectalis muscle tense and make bowel movements more difficult.
Placing a small stool under your feet
mimics a squatting position,
which helps straighten the colon for easier passage.
In fact, one study found that
participants who used a squatting position
finished defecating in an average of 51 seconds,
while those in a standard seated position
took more than 2 minutes.
Leaning your upper body slightly forward
and keeping your feet stably supported
can help reduce the need to strain.
That said, this position alone won’t resolve every case of constipation.
If constipation keeps recurring, it’s important to also look at your water intake, fiber intake, activity level, and bathroom habits.
Using a foot stool to raise your knees and leaning your upper body slightly forward — the constipation relief position — may help make bowel movements more comfortable.
Rather than straining, try to find a position that allows for a more natural bowel movement.
3 Constipation Relief Positions You Can Try Right on the Toilet
For all three positions,
the goal isn’t to hit an exact angle —
it’s to find what feels comfortable for your body.
- ① Raise your knees with a foot stool — Place a stool under your feet and raise your knees above your hips to mimic a squatting position, making bowel movements more comfortable.
- ② Lean your upper body forward — Rest your arms comfortably on your thighs or knees and lean your torso slightly forward. This works even without a foot stool.
- ③ Relax and breathe slowly — Release tension in your back and shoulders, relax your body, and breathe slowly instead of holding your breath while trying to go.
✅ Try using a foot stool for a more comfortable position
✅ Avoid sitting on the toilet longer than necessary
✅ Add a variety of fruits and vegetables that help with constipation to your diet
✅ Drink enough water throughout the day
What Fruits and Vegetables Are Good for Constipation?
Fruits and vegetables that are good for constipation are foods rich in dietary fiber that may support colon function and bowel movements.
Common choices include kiwi, apples, and prunes, along with vegetables like cabbage and spinach.
| Food | Key Components | Benefits |
|---|---|---|
| Kiwi | Dietary fiber, actinidin | May help improve bowel movement frequency and stool consistency |
| Prunes (dried plums) | Dietary fiber, sorbitol | Draws water into the stool to help soften it |
| Apples | Pectin, dietary fiber | Eating the skin increases fiber intake |
| Cabbage | Dietary fiber, vitamin U | May support gut lining health |
| Spinach | Dietary fiber, magnesium | Provides minerals that support intestinal movement |
That said, eating too much too quickly
can lead to gas or bloating,
so it’s best to increase your intake gradually.
When adding fruits and vegetables that help with constipation to your diet,
make sure to drink enough water too.
Eating plenty of fiber without enough fluids
can actually make bowel movements more uncomfortable.
It also helps to walk or move your body regularly,
and to avoid holding it in
when you feel the urge to go.
Suddenly increasing your fiber intake can cause gas or bloating.
Try adding about 3–5 servings a day of fruits and vegetables that help with constipation, increasing gradually and drinking plenty of water along the way.
Combining the constipation relief position with fruits and vegetables that help with constipation and adequate water intake may help you build more regular bowel habits.
If you’re curious about probiotics or health supplements that can support everyday gut health, check them out at the Kookmin Bio homepage.
Frequently Asked Questions
1. What if I don’t have a foot stool — how can I still do the constipation relief position?
Lean your upper body slightly forward and rest your arms comfortably on your thighs or knees. It’s better to relax your body than to strain.
2. Is it okay to eat a lot of fruits and vegetables that help with constipation?
Suddenly increasing your fiber intake can cause gas or bloating. It’s best to increase it gradually while drinking plenty of water.
3. How long should I sit on the toilet?
It’s best to avoid sitting for long periods or straining continuously. If nothing happens, get up for a bit and try again once you feel the urge.
4. What are some common fruits and vegetables that help with constipation?
You can use fruits like kiwi, apples, and prunes, as well as vegetables like cabbage and spinach. Rather than focusing on just one food, try eating a variety and staying well hydrated.
References
· Sikirov D., “Comparison of Straining During Defecation in Three Positions: Results and Implications for Human Health,” Digestive Diseases and Sciences, 2003. Read more
· Attaluri A. et al., “Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation,” Alimentary Pharmacology & Therapeutics, 2011. Read more
· Hidoc, “Kiwi and Psyllium Husk Shown Effective for Chronic Constipation, UK Researchers Present First Evidence-Based Guidelines,” 2025. Read more
This article is intended for general health information purposes only and is not a substitute for individual diagnosis or treatment. Please consult a healthcare professional if you have health concerns.