Constipation is a common problem that can be uncomfortable and stressful. Fortunately, there are several ways to relieve constipation quickly. Here are some tips and home remedies that can help:

1. Increase your fiber intake: Fiber makes stool bulkier and softer, making it easier to pass. Good sources of fiber include whole grains, beans, vegetables, and fresh or dried fruits.

2. Take a fiber supplement: Fiber supplements such as calcium polycarbophil (FiberCon), psyllium (Metamucil, Konsyl), or methylcellulose (Citrucel) can also help relieve constipation.

3. Stay hydrated: Drinking plenty of water and other liquids can help fiber work better, making stool softer and easier to pass.

4. Try a squat position: Squatting can help straighten the rectum and relax the puborectalis muscle, making it easier to pass stool.

5. Exercise: Exercise can stimulate blood flow in the muscles in your gut, causing them to contract more and push stool along.

6. Eat foods high in healthy fats: Foods that contain healthy, unsaturated fats like avocados, nut butter, olives, and oily fish can help lubricate the lining of the gut, allowing stool to move through more easily.

7. Try natural remedies: Natural remedies like probiotics may help treat and prevent constipation.

8. Use a stool softener: Stool softeners such as docusate sodium (Colace) or mineral oil can help make stool easier to pass.

Its important to note that if you have severe constipation that doesn’t respond to dietary changes or traditional laxatives, you should talk to your doctor. They may recommend a laxative stimulant, biofeedback therapy to retrain the colon muscles, or surgery to clear a rectal prolapse or blockage.