Constipation Relief: No Laxatives Needed

Constipation is a common problem, affecting around 20% of people in the United States. It is characterised by having fewer than three bowel movements per week, with hard, dry, or lumpy stools that are difficult to pass. While laxatives are often recommended to treat constipation, there are several ways to alleviate the condition without resorting to medication.

One of the most effective ways to relieve constipation is to increase your fibre intake. Fibre makes stools bulkier and softer, making them easier to pass. Adults should aim for 21 to 38 grams of fibre per day, which can be achieved by consuming fibre-rich foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains. Prioritising these foods in your diet may help prevent constipation. Experts also recommend taking psyllium, a soluble fibre supplement, daily.

In addition to increasing fibre intake, staying hydrated is crucial for treating constipation. Water and other fluids naturally soften stools by preventing them from becoming hard and dry. Aim to drink at least eight glasses of water per day, and consider consuming hydrating foods and drinks like milk, juice, tea, or coffee.

Drink more water

Drinking more water is one of the most important things you can do to relieve constipation. Water and other liquids naturally soften your stool by preventing it from becoming hard and dry. Staying hydrated is essential for regular bowel movements.

The recommended amount of water to consume daily varies depending on factors such as age, sex, and physical activity levels. As a general guideline, aim for at least 1.8 litres or about seven to eight 8-ounce glasses of clear liquid per day.

If you are experiencing constipation and haven't been drinking enough water, consuming a large glass of water may help trigger a bowel movement within a few hours.

In addition to increasing your water intake, it is also beneficial to eat more high-fibre foods. Fibre supplements can also be effective in relieving constipation by adding volume to your stool and helping it pass through your intestines more easily.

However, it is important to note that increasing fibre intake without adequate water consumption can worsen constipation. Therefore, drinking plenty of water is crucial when increasing your fibre intake.

Eat more fibre

Constipation is an uncomfortable and common condition, affecting around 20% of people in the United States. It is often a symptom of an underlying issue, rather than a disease in itself. It is important to note that severe constipation, or constipation accompanied by rectal bleeding, an inability to pass gas, vomiting, fever, or back pain, should be assessed by a medical professional.

For most people, constipation can be treated at home by making some dietary and lifestyle changes. One of the most important things to do is to eat more fibre. Fibre is an indigestible carbohydrate found in all plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes. It is important to eat a mix of soluble and insoluble fibre.

Insoluble fibre, found in wheat bran, vegetables, and whole grains, adds bulk to stools and helps them pass more quickly and easily through the digestive system. Soluble fibre, found in oat bran, barley, nuts, seeds, beans, lentils, and some fruits and vegetables, absorbs water and forms a gel-like paste, softening stools and improving their consistency.

The recommended daily fibre intake is 25 grams for women and 38 grams for men. This can be achieved by eating high-fibre foods such as:

• Berries, especially raspberries, blackberries, and strawberries
• Beans and lentils
• Broccoli
• Plums, pears, and apples
• Nuts, especially almonds, pecans, and walnuts
• Whole-grain bread
• High-fibre breakfast cereals
• Popcorn
• Dried fruit, such as dates, figs, prunes, apricots, and raisins

When increasing your fibre intake, it is important to do so gradually to avoid bloating and other discomfort. Additionally, drinking plenty of water and other fluids is crucial when consuming more fibre, as fibre needs water to sweep the colon and move stool out of the body.

Exercise regularly

Exercising is a great way to relieve constipation. Research has shown that exercise can help you stay regular and improve symptoms of constipation. It is important to note that while a single exercise session may not trigger an immediate need to go, the digestive benefits of exercise are more prominent in the long term.

Regular exercise reduces the amount of time it takes for food to move through the gastrointestinal tract. This reduced transit time means that the body has less opportunity to absorb water content from the stool during the digestive process. Put simply, hydrated stools pass easier than hard, dry ones.

The exact mechanisms of how exercise activates gut motility are not fully understood, but they are believed to take place through both mechanical and chemical routes. Mechanical mechanisms include physical pressure on and twisting of the intestines as well as changes in blood flow to the intestines. Chemical ones include hormone release and increases in digestive enzymes.

You don't need to run a marathon or power-lift heavy weights to get the relief benefits of exercise. Even light activities can help get things moving.

Yoga is a great exercise for constipation because it affects blood flow to the intestines. Since it involves bracing, bending, and twisting the core, this exercise also emphasizes tapping into the parasympathetic nervous system. The parasympathetic nervous system is highly activated through yoga via calming yoga postures and breathing exercises. By lowering activation of the fight-or-flight nervous system and focusing instead on resting and relaxing, the body is automatically primed for better digestion.

Some specific yoga poses that can help reduce constipation include the Supine Twist, Cobra, and Child's pose.

If you're looking for more cardio-focused exercises, any form of cardio is helpful with relieving constipation. Try Zumba, jogging, water aerobics, running or even just light walking. Aim for 30 minutes of cardio daily, but if you can't fit it in all at once, try mini cardio sessions throughout the day.

The best time to combat constipation with exercise is about an hour after a big meal. After eating, blood flow to the stomach and intestines increases, aiding the body in the digestion process.

Drink coffee

Coffee is a popular drink that can stimulate your brain and your bowels. It has a natural laxative effect, promoting bowel movements, and can be an effective way to get things moving.

How Coffee Helps

The exact reason for coffee's laxative effect is unclear, but it is thought to be a combination of factors. Coffee stimulates the production of hormones such as gastrin and cholecystokinin (CCK), which are involved in the gastrocolic reflex—a response that stimulates contractions in your gut and moves waste towards your rectum for removal. Coffee also increases pressure in the anus, further increasing the urge to defecate.

Coffee Type and Additives

Caffeinated coffee tends to have a stronger effect on colon muscle activity compared to decaffeinated coffee. However, decaf coffee can also stimulate bowel movements, indicating that other compounds in coffee, such as chlorogenic acids and melanoidins, contribute to its gut-activating effects.

Adding cow's milk or cream to your coffee can also impact your bowel movements, especially if you are lactose intolerant. Symptoms of lactose intolerance include bloating, diarrhoea, gas, nausea, and abdominal pain. Sugar substitutes like Splenda may also cause digestive symptoms like diarrhoea, bloating, and gas, especially in large quantities.

Precautions

While drinking coffee can be a healthy way to help with constipation, it is important to investigate the root cause of the issue. Constipation may be due to inadequate water intake, a poor diet filled with processed foods and sugar, or insufficient fibre in your diet. It is recommended to drink at least two litres of water per day and include more whole grains, beans, legumes, fruits, and vegetables in your diet to promote good gut health.

Additionally, everyone metabolises caffeine differently, and it is important to know your threshold. Fast metabolizers clear caffeine from their systems quickly, while slow metabolizers retain caffeine for longer, increasing the risk for high blood pressure and heart attack. The maximum recommended amount of coffee to drink in a day is four cups, as consuming higher doses may lead to caffeine dependence.

Eat probiotic foods

Constipation can be a bothersome issue, but it's often possible to relieve it without resorting to laxatives. One effective approach is to eat probiotic foods or take probiotic supplements. Probiotics are live, beneficial bacteria that occur naturally in fermented foods and cultured foods like yogurt. They can also be purchased as supplements.

Probiotics offer several health benefits, and research indicates they may be effective in treating constipation. Probiotics enhance the gut microbiome, which helps regulate digestion and other important functions. Studies have shown that consuming probiotics may reduce blood sugar levels and support weight loss, liver function, and skin health. They may also inhibit the proliferation of harmful bacteria in the gut.

Probiotics have been studied for their effects on constipation across a range of conditions, including irritable bowel syndrome (IBS), pregnancy, and constipation caused by certain medications. In the case of IBS, probiotics have been found to reduce the severity of symptoms, improve bowel habits, bloating, and quality of life. For pregnant women, consuming probiotics may prevent constipation. Probiotics have also been found to relieve constipation caused by iron supplements and chemotherapy.

When it comes to specific types of probiotics, the Lactobacillus casei Shirota and Bifidobacterium lactis strains have been shown to increase bowel movements and improve stool consistency. Bifidobacterium-containing probiotics appear to be the most effective in treating constipation.

While probiotics are generally considered safe, they can cause some digestive issues initially, such as stomach cramps, nausea, gas, and diarrhea. These symptoms typically subside with continued use. However, for individuals with compromised immune systems, there is a risk of more serious side effects, such as an increased chance of infection. Therefore, it is recommended to consult a healthcare professional before taking probiotics, especially for those with existing health conditions.

In summary, eating probiotic foods or taking supplements can be an effective approach to relieving constipation without laxatives. Probiotics offer a range of health benefits, and their ability to enhance the gut microbiome can help treat constipation caused by various factors. However, it is important to be mindful of potential side effects, especially for individuals with compromised immune systems.

Frequently asked questions