Exactly What To Eat and Drink When You Haven't Pooped in Days

Because let's be real—it happens to all of us.

Published on Feb. 21, 2026

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Constipation is common and linked to inadequate fiber and water intake. Fiber and water together help soften stool and promote bowel movements. Two specific foods and one beverage type can help relieve constipation.

Why it matters

When you haven't pooped in days, you may feel bloated, sluggish and just miserable. Fortunately, there are a few foods and drinks that can help get things moving again.

The details

Eating enough fiber and drinking plenty of water are essential ways of preventing constipation and staying regular. But most Americans don't consume enough fiber or water, which is likely why constipation can be common. Increasing your intake of both could help when you're backed up. Dietary fiber is important for relieving constipation because it increases stool bulk and water content, which softens stool and accelerates intestinal movement. However, fiber needs water to work - if you add a lot of fiber but don't drink enough, you can actually feel more bloated and constipated.

  • Constipation is considered having fewer than three bowel movements a week.

The players

Dr. Sandhya Shukla

A gastroenterologist at Atlantic Coast Gastroenterology Associates, a division of Allied Digestive Health, in Brick Township, New Jersey.

Dr. Aditi Stanton

A gastroenterologist at Gastro Health in Cincinnati, Ohio.

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What they’re saying

“Dietary fiber is important for relieving constipation because it increases stool bulk and water content. This softens stool and accelerates intestinal movement.”

— Dr. Sandhya Shukla, Gastroenterologist

“Fiber needs water to work. If you add a lot of fiber but don't drink enough, you can actually feel more bloated and constipated.”

— Dr. Aditi Stanton, Gastroenterologist

The takeaway

To relieve constipation, it's important to increase your intake of both fiber and water. Specific foods like kiwi and prunes, as well as warm beverages, can help get things moving again.