Poop Problems? Try These Tips

Can't Poop? What to Do

Constipation is a common problem, affecting almost 20% of people annually. It can be defined as having fewer than three bowel movements a week and is often accompanied by hard and lumpy stools, straining, and a feeling of blockage or incomplete emptying. While it is usually not serious, it can be uncomfortable and frustrating. The good news is that there are several remedies and lifestyle changes that can help relieve constipation.

Causes of Constipation

Constipation occurs when waste moves too slowly through the colon, causing fecal matter to become harder and drier. This can be due to various factors, including dehydration, a low-fibre diet, lack of exercise, stress, certain medications, and medical conditions such as hormonal imbalances or nerve and muscle problems.

What to Do When You Can't Poop

- Increase your water intake throughout the day. Water helps create softer stools, which are easier to pass. Aim for 48 to 64 ounces of water daily.

- Get moving! Exercise stimulates the digestive process and helps food move through the digestive system. Even a 10- to 15-minute walk after a meal can make a difference.

- Eat more fibre-rich foods like fruits, vegetables, whole grains, and beans. Fibre improves digestion and adds bulk to stools, making them easier to pass. Introduce fibre gradually to avoid side effects like bloating.

- Try relaxation techniques and ensure you're in a comfortable position when trying to pass a stool. Raising your knees above your hips, such as by using a footstool, can aid in easier bowel movements.

- Consider gentle, over-the-counter laxatives if lifestyle changes aren't providing relief. Osmotic laxatives like MiraLAX help the colon retain water, softening stools.

- Avoid quick fixes and excessive use of laxatives, as this can lead to dependency and harm your bowel's natural ability to function.

Characteristics of "Can't Poop"

Drink more water

Drinking water is one of the most important things you can do to help with constipation. The colon's main function is to absorb water from food as it passes through the digestive system, creating stool. If the colon absorbs too much water, the stool becomes hard and dry, making it difficult to pass. Dehydration is one of the leading causes of constipation.

To prevent constipation, it is recommended that you drink at least 8-10 glasses (60-80 oz.) of pure water daily. This is in addition to the recommended daily water intake of 6-8 glasses of water per day. Along with water, you can also drink juices to help with constipation. Many juices made from fruits and vegetables contain dietary fiber and sorbitol, which help regulate bowel movements.

Water may not be able to do it alone, however. Fluids will not promote normal bowel function on their own, as the small intestine can also absorb this fluid. It is best to combine high fluid intake with a high-fibre diet. Fibre increases the size of your stools, making them softer and easier to pass.

Eat more fibre

Eating more fibre is one of the most common pieces of advice for people suffering from constipation. Fibre is the name given to the non-digestible carbohydrates in plants, and it can be found in all plant foods, including fruits, vegetables, grains, nuts, and seeds.

Fibre is important for maintaining gut health. It increases the size of your stools and makes them softer, which means they move through your bowels more quickly and are easier to pass. Soluble fibre, found in oat bran, nuts, seeds, beans, lentils, peas, and some fruits and vegetables, absorbs water and forms a gel-like substance, helping the stool pass smoothly through the bowels and improving its form and consistency. Insoluble fibre, found in similar foods, bulks up your stool and acts like a brush, sweeping the bowels to move everything out.

There are several ways to increase your fibre intake. You can choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (e.g. Weetabix) or plain shredded whole grain (e.g. Shredded Wheat). Alternatively, opt for porridge, as oats are also a good source of fibre. You can also try switching to wholemeal or granary bread, or higher-fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat, or brown rice.

Another way to increase your fibre intake is to eat potatoes with their skins on, such as baked potatoes or boiled new potatoes. You can also add pulses like beans, lentils, or chickpeas to stews, curries, and salads. It is important to eat plenty of vegetables with meals, either as a side dish or added to sauces, stews, or curries. Fresh, dried, or canned fruit (in natural juice) can also help to increase your fibre intake, but dried fruit is best eaten as part of a meal rather than as a snack due to its stickiness, which can increase the risk of tooth decay.

For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds. A small handful of nuts (30g) can provide around 3.8g of fibre.

Exercise more

Exercise is essential for regular bowel movements. The more you move, the more your intestines move. This is because exercise helps your digestion and flexes your muscles, changing the regularity of your bowel movements.

Regular and consistent exercise helps relieve constipation by lowering the amount of time it takes for food to move through the large intestine, which limits the amount of water your body can absorb from your stool. This means that stools are softer and easier to pass. Another way that exercise helps is by increasing blood flow throughout the digestive system.

If you are battling constipation, your doctor might recommend lots of regular exercise to help get things going. Lack of physical activity and being sedentary can slow down the digestive system, leading to digestive issues.

If you are incorporating daily movement into your routine for the first time, it is important to reach out to a health professional to ensure you are incorporating exercise in a safe and sustainable way for your body.

Try a laxative

If you're struggling to poop, you may be experiencing constipation. This is a common condition, affecting almost 20% of people annually. Constipation is characterised by infrequent bowel movements that are hard and difficult to pass. This can lead to excessive straining and prolonged time spent on the toilet, which can cause rectal bleeding.

If you're experiencing constipation, you may want to consider taking a laxative. Laxatives are medicines that can help you have a bowel movement if you're constipated. They work by softening hard stools or stimulating your bowels to get moving. However, it's important to note that laxatives are not safe for everyone, and you should consult your healthcare provider before taking them, especially if you are pregnant or taking prescription medication.

There are several types of laxatives available, including:

Bulk-forming laxatives

These laxatives add soluble fibre to your stool, drawing water from your body into your stool to make it bigger and softer. This stimulates your colon to contract and push the stool out. Bulk-forming laxatives are generally considered the gentlest type and are recommended as the first option to try. Examples include Metamucil, Citrucel, and FiberCon. It's important to drink enough water when taking these laxatives to minimise the possibility of flatulence and obstruction.

Osmotics

Osmotic laxatives work by drawing water into the colon, making it easier for the stool to pass. Examples include Phillips' Milk of Magnesia and Miralax. Side effects may include bloating, cramping, diarrhoea, nausea, gas, and increased thirst.

Stool softeners

Stool softeners, also known as emollient laxatives, add moisture to the stool, making it softer and easier to pass. An example is Colace. Prolonged use may lead to an electrolyte imbalance.

Lubricants

Lubricant laxatives coat the colon with a slick layer, preventing the colon from absorbing water from the stool, keeping it soft, and making it easier to pass. Lubricants include mineral oil.

Stimulants

Stimulant laxatives activate the nerves that control the muscles in the colon, forcing it to move the stool along. Examples include Dulcolax and Senokot. Side effects may include belching, cramping, diarrhoea, nausea, and urine discolouration.

Laxatives come in different forms, such as pills, powders, liquids or syrups, suppositories, and enemas. Enemas and suppositories work the fastest, usually within minutes to hours, but they also have a greater risk of side effects. Other types of laxatives may take a few days to take effect. It's important to follow the instructions on the medication to ensure they work correctly and to minimise the risk of side effects.

Relax and take your time

Constipation is a common issue, affecting around 2.5 million Americans each year. It can be uncomfortable and frustrating, but there are several ways to help relieve it. If you're struggling to poop, it's important to relax and take your time. Here are some tips to help you relax and improve your bowel movements:

Avoid rushing when going to the bathroom

Give yourself enough time to relax on the toilet, as this can help your digestive muscles unwind. Try to avoid rushing when having a bowel movement. It's important to be patient and allow your body the time it needs.

Try deep breathing exercises

Deep breathing can stimulate the vagus nerve, which plays a crucial role in regulating digestion and bowel movements. Taking deep breaths can help calm your body and improve your digestive process.

Adjust your position on the toilet

Adopting a squatting position while on the toilet can help align the rectum for easier bowel movements. Consider using a small footstool to prop up your feet, which can help you achieve a more natural squatting posture.

Practice relaxation techniques

If stress or anxiety is contributing to your constipation, learning relaxation techniques can be beneficial. Consider seeking guidance from a therapist or exploring different relaxation methods such as meditation or yoga.

Avoid distractions while on the toilet

Refrain from reading or using your phone while trying to have a bowel movement. Instead, focus on relaxing your body and mind, and allow your digestive system to work without interruptions.

Maintain a consistent routine

Establish a regular schedule for bowel movements, such as after breakfast each morning. Having a consistent routine can help train your body to pass stool at specific times.

Remember that everyone's bowel movements are unique, and what is normal for one person may not be the same for another. If constipation persists or is accompanied by severe symptoms, don't hesitate to consult a healthcare professional for personalised advice and treatment options.

Frequently asked questions