Relieving Constipation: What To Take

Constipation is a common problem that can be uncomfortable and stressful. It is characterised by fewer than three bowel movements per week, hard and dry stools, and difficulty passing them. There are several ways to relieve constipation, including:

- Drinking more water and staying hydrated

- Eating more fibre, especially soluble, non-fermentable fibre like psyllium

- Drinking coffee, which stimulates the muscles in the digestive system

- Taking laxatives, such as Senna, an herbal laxative

- Eating probiotic foods or taking probiotic supplements

- Over-the-counter or prescription laxatives, such as bulking agents, stool softeners, and osmotic laxatives

- Trying a low FODMAP diet, which can help treat IBS-related constipation

- Drinking carbonated water, which can help rehydrate and get things moving

Drink more water

Drinking water is a simple yet effective way to help manage constipation. Water is essential for healthy digestion, as it keeps food moving through the intestines and ensures the intestines themselves stay smooth and flexible. Dehydration is a common cause of constipation, so drinking plenty of water can help to prevent it. Water also helps to keep stools soft and easy to pass, reducing the risk of constipation.

It is recommended that women drink around nine cups of fluid per day, while men should aim for approximately 13 cups. These recommendations include fluids from food sources, and it is important to note that individual needs may vary. For example, people with certain medical conditions may need to adjust their fluid intake. It is always a good idea to consult with a healthcare professional to determine the appropriate amount of water for your specific needs.

While drinking water is important, it is also crucial to be mindful that excessive water consumption is unlikely to cure constipation. Maintaining a balanced fluid intake and staying properly hydrated are key. Additionally, combining increased water intake with a high-fibre diet can be more effective in managing constipation than simply increasing water consumption alone.

Water is not the only option when it comes to staying hydrated. Vegetable juices, clear soups, and herbal teas are also excellent sources of fluids. It is best to avoid alcohol and limit caffeinated drinks, as they can have a diuretic effect, leading to dehydration.

Eat more fibre

Fibre is an important component of a healthy diet, and eating more of it can help relieve constipation. Fibre is a type of carbohydrate that the body cannot digest, and it passes through the gastrointestinal tract mostly intact. It is found in fruits and vegetables, beans and legumes, nuts, seeds, and whole grains.

There are two main types of fibre: insoluble and soluble. Insoluble fibre does not dissolve in water and is not broken down by bacteria in the colon. It helps to form bulky stools by retaining water in the colon, making them easier to pass. Good sources of insoluble fibre include wheat, brown rice, celery, carrots, nuts, seeds, and the skins of fruits and vegetables.

On the other hand, soluble fibre dissolves in water, creating a gel-like substance that helps lower cholesterol. It can also improve gut health by promoting the growth of beneficial bacteria. Sources of soluble fibre include oats, barley, rye, beans, oranges, and apples.

Most plant-based foods contain both types of fibre, and it is important to get a good balance of the two. The recommended daily intake of fibre is 25-35 grams, depending on age, sex, and weight. However, most people do not meet these recommendations, with more than 90% of women and 97% of men falling short, according to the USDA's Dietary Guidelines for Americans.

To increase fibre intake, it is best to do so gradually to avoid discomfort. It is also important to drink plenty of fluids, as fibre needs water to function properly in the digestive tract. High-fibre foods include berries, popcorn, beans, lentils, dried fruits, whole-grain bread, high-fibre cereals, broccoli, plums, pears, apples, nuts, and potatoes.

Exercise regularly

Exercise is a great way to relieve constipation. It is one of the most effective lifestyle changes you can make to help loosen your bowels and keep yourself regular. Inactivity is a common cause of constipation, so getting up and moving can help get things moving again.

The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity activity. This can include cardio exercises like running, swimming, cycling, or dancing, which get your blood pumping and stimulate your bowels. Even a brisk 30-minute walk can do wonders for your digestive system and relieve stress, which is a major risk factor for constipation.

Yoga is another excellent way to relieve constipation. Twisting poses, in particular, can help move stool through your digestive system, while forward folds and inversions can also be beneficial. Yoga also helps to manage your stress response, which can improve your digestion. Some specific poses that may help include:

• Half spinal twist
• Supine spinal twist
• Crescent lunge twist
• Cobra pose
• Legs up the wall pose
• Wind-relieving pose
• Adamant pose

In addition to cardio and yoga, core exercises can also be beneficial for constipation. The strength and function of the core muscles, including the abdominals and obliques, play a crucial role in gastrointestinal motility. Their contractions increase pressure throughout the abdominal cavity, helping to push things through. Planks and crunches are examples of core exercises that may stimulate the intestines.

Remember to always consult with your doctor before starting any new exercise regimen, and stop if you experience any health issues.

Take laxatives

Laxatives are a common treatment for constipation, but they should only be used occasionally and for short periods of time. They are available over the counter without a prescription, but it is important to read the instructions and take the correct dosage.

There are several different types of laxatives, and the choice of laxative will depend on individual factors. The four main types are:

• Bulk-forming laxatives: These increase the bulk of stools by getting them to retain liquid, which encourages the bowels to push them out. They are generally the safest type of laxative and can be taken daily. They usually take 12-24 hours to start working, but sometimes longer.
• Osmotic laxatives: These soften the stool by increasing the amount of water secreted into the bowels, making it easier to pass. They may take up to 2-3 days to start working.
• Stimulant laxatives: These stimulate the digestive tract walls, speeding up bowel movements. They usually take effect within 6-12 hours. They are the harshest type of laxative and should not be used for more than a few days, as they can cause the bowel to lose its muscle tone.
• Stool softener laxatives: These decrease the surface tension of stools so that they absorb more water, making them softer. They usually work within 12-72 hours.

There are also some less common types of laxatives, including lubricant laxatives, saline laxatives, and prokinetic laxatives.

Laxatives can be taken by mouth in the form of liquids, tablets, capsules, or suppositories, or through the rectum with enemas. It is important to drink plenty of fluids when taking laxatives, as they can cause dehydration. They can also cause side effects such as abdominal cramps, bloating, nausea, and diarrhoea.

Laxatives should not be used long-term, as this can be harmful and cause health problems. They should also not be used by children or people with certain health conditions, such as Crohn's disease or ulcerative colitis, unless advised by a doctor.

Adjust your toilet posture

Adjusting your posture while on the toilet can help relieve constipation. Here are some tips to help you adjust your toilet posture:

Squat or Lean Forward

Most people in Western countries sit upright on the toilet, but this position can make you more prone to constipation. Squatting, on the other hand, is the natural human impulse when emptying the bowels. It places less pressure on the internal organs, relaxes the rectal muscles, and straightens the anorectal angle, allowing for easier bowel evacuation. If you can't squat due to physical limitations or toilet design, try leaning forward. Place your elbows or forearms on your knees or thighs, keeping your back straight and avoiding slouching. This forward-leaning position can help recreate a squatting posture, making it easier to pass stool.

Use a Footstool

Using a footstool or a defecation posture modification device (DPMD) can be beneficial. It helps to lift your knees higher than your hips, recreating a squatting posture. This position straightens out the kinks in your rectum, making it easier for stool to pass. If you don't have a footstool, you can try raising your hips by sitting on a phone book or a few stacked magazines.

Hip Flexion

Sitting with your hips flexed at a 60-degree angle or more can be beneficial. This position helps your rectal muscles achieve a more neutral position, reducing the strain required to pass stool.

Relax Your Body

Keep your stomach and rectum as relaxed as possible during a bowel movement. Take deep breaths, breathing in through your nose and out through your mouth. Avoid holding your breath or tensing your body, as this can increase strain.

Don't Strain or Push

If you're having trouble passing stool, don't force it. Give it a few minutes, and if it doesn't happen, try again later. Straining can lead to issues such as hemorrhoids and stress on pelvic tissues.

Practice Healthy Toilet Habits

Allow yourself enough time to go to the bathroom without rushing. Try to go at regular times each day, preferably after meals when your bowels are most active. Don't delay or ignore the urge to go, as this can contribute to constipation.

Frequently asked questions