Relieving Constipation: Natural Solutions

how to fix my constipation

Constipation is a common issue, affecting around 20% of people in the United States, and it can be uncomfortable and even painful. It occurs when you pass fewer than three bowel movements per week or have bowel movements that are hard and difficult to pass. There are several ways to relieve constipation, including:

- Increasing your fibre intake by consuming more whole grains, fruits, vegetables, nuts, and legumes.

- Staying hydrated by drinking plenty of water and other liquids.

- Getting regular physical activity and exercise.

- Trying natural remedies like probiotics and colonic massages.

- Taking over-the-counter medications like laxatives, suppositories, or enemas.

- Adjusting your toilet posture by squatting or raising your legs.

- Consulting a doctor to check for underlying medical conditions or medication side effects.

Characteristics Values
Drink Water, carbonated water, coffee, caffeinated tea
Eat High-fibre foods, probiotic foods, prebiotic foods, soluble non-fermentable fibre, glucomannan, sorbitol, nuts
Avoid Dairy, low-fibre snacks, prepared foods, processed foods, FODMAPs
Exercise Light exercises like walking, yoga, jogging, swimming, cycling
Medication Laxatives, Senna, stool softeners, lubricants, stimulants, osmotic laxatives, biofeedback therapy, suppositories, enemas, fibre supplements, magnesium citrate
Posture Squatting, raising legs, leaning back

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Drink more water

Drinking water is one of the simplest ways to relieve constipation. The large intestine has one main function: to absorb water from the waste liquid and turn it into a solid waste known as a stool. The hard and dry stools associated with constipation occur when the colon absorbs too much water or if the colon's muscle contractions are too slow, resulting in the stool moving through the colon at a sluggish pace.

Drinking plenty of water ensures the colon has enough water to do its job, and dehydration is a major cause of constipation. It is recommended that you drink at least eight to ten glasses (60-80 oz.) of pure water daily. This is in addition to the recommended daily intake of water, which is 11.5 cups for women and 15.5 cups for men. Along with water, you can also drink other fluids like juice, tea, and milk. However, alcoholic and caffeinated beverages should be avoided as they can contribute to dehydration.

While drinking water is essential, it may not be enough on its own to relieve constipation. It is best to combine high fluid intake with a high-fibre diet. Fibre adds bulk to stools, making them softer and easier to pass. Good sources of fibre include whole grains found in cereals, breads, and brown rice, as well as beans, vegetables, and fresh or dried fruits.

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Eat more fibre

Eating more fibre is a great way to help relieve constipation. Fibre increases the bulk and consistency of bowel movements, making them easier to pass and helping them pass through the digestive system more quickly.

Fibre is a type of carbohydrate that the body cannot digest. It passes through the gastrointestinal tract mostly intact and plays a number of key roles in maintaining overall health. Fibre is found in all plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes.

There are two types of fibre: soluble and insoluble. Soluble fibre is found in the fleshy part of fruits and vegetables, and in beans, legumes, nuts, seeds, and certain grains. It absorbs water in the gut, forming a gel-like substance that softens stools and improves their consistency. Insoluble fibre, on the other hand, remains more intact as it passes through the digestive system and adds bulk to stools, helping them pass more quickly and easily. Insoluble fibre can be found in wheat, brown rice, celery, carrots, nuts, seeds, and the skins of fruits and vegetables.

According to the National Academies of Sciences, Engineering, and Medicine, women aged 31 to 50 should aim to eat at least 25 grams of fibre per day, while men in the same age range should consume around 38 grams. As we grow older, our fibre requirements decrease slightly: women over 50 should aim for 21 grams, and men for 30 grams.

It's important to increase your fibre intake gradually to avoid bloating and other discomfort. Try adding more fibre-rich foods to your diet, such as berries, beans, lentils, dried fruits, whole-grain bread, high-fibre cereals, broccoli, plums, pears, apples, nuts, and baked potatoes.

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Try a laxative

Laxatives are a good option to treat constipation if lifestyle changes, such as eating more fibre, drinking more water, and exercising, have not helped. They are available over the counter in pharmacies, grocery stores and online. However, you should check with your healthcare provider before taking laxatives, especially if you are pregnant, giving laxatives to a child, or taking prescription medication.

There are several types of laxatives:

  • Bulk-forming laxatives (fibre supplements)
  • Lubricant laxatives
  • Osmotic laxatives
  • Stool softeners
  • Stimulant laxatives

Bulk-forming laxatives are generally considered the gentlest type and are often the best laxative to try first. They include psyllium (Metamucil®), polycarbophil (FiberCon®), and methylcellulose (Citrucel®). These laxatives increase the water content of stools, making them bigger and softer, and stimulating the colon to contract and push out the stool. They are safe to use regularly and can be taken every day. However, they can cause bloating, cramps, and gas, so it is important to drink a lot of water with them.

Lubricant laxatives, such as Zymenol, coat the colon and prevent water from being absorbed from the stool, keeping it soft. They help the stool pass more easily through the colon. Doctors do not usually recommend using mineral oil or castor oil as lubricant laxatives because they can cause vitamin deficiencies or long-term constipation.

Osmotic laxatives, such as lactitol (Pizensy), lactulose (Kristalose), magnesium hydroxide (Milk of Magnesia), polyethylene glycol (Miralax), and sorbitol, help fluids move through the intestines by pulling water from other body parts and sending it to the colon. They can cause dehydration, so it is important to drink plenty of water with them. If you have diabetes, ask your doctor before taking osmotic laxatives as they can cause electrolyte imbalances.

Stool softeners, such as docusate calcium (Surfak) and docusate sodium (Colace), add fluid to stools, making them softer and easier to pass. They are often recommended for people who have recently given birth or had surgery.

Stimulant laxatives, such as bisacodyl (Correctol, Dulcolax) and sennosides (Ex-Lax, Senokot), stimulate the nerves and muscles in the intestines to contract and push out the stool. They work quickly but can cause side effects such as cramping and diarrhoea, so they should only be used for a short time if other treatments haven't worked.

It is important to take laxatives exactly as directed to prevent side effects and reduce the risk of overdose. Most laxatives should only be used short-term, as they can cause dependence and worsen constipation if used long-term. If you have been taking laxatives for a long time and cannot have a bowel movement without them, talk to your doctor about how to slowly stop using them.

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Exercise regularly

Exercise is a great way to relieve constipation, and you don't need to be a marathon runner or power-lifter to benefit from it. Even light activity can help get things moving.

Regular exercise reduces the 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 more easily 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.
  • Changes in blood flow to the intestines.

Chemical mechanisms include:

  • Hormone release.
  • Increases in digestive enzymes.

Any form of cardio is helpful for relieving constipation. Try jogging, Zumba, water aerobics, running, or even just light walking.

Yoga is also a great exercise for constipation because it affects blood flow to the intestines and involves twisting the core. Some specific yoga poses that can help include the Cat-Cow, Downward Facing Dog, Cobra, Child's Pose, and Supine Twist.

The best time to exercise to relieve constipation 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.

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Adjust your diet

Constipation can be uncomfortable and make it challenging to manage your day-to-day life. While there are many causes of constipation, diet is an essential factor in maintaining healthy bowel movements. Making changes to your diet can make all the difference. Here are some tips to help keep things moving:

Increase your fibre intake

Fibre helps to make stools easier to pass. Aim to eat 25-38 grams of fibre every day. Good sources of fibre include fruits, vegetables, beans, and whole-grain cereals. Try adding a handful of leafy greens, 1/2 cup of cooked beans, and 2-3 servings of fruit to your daily diet. However, if adding fibre makes your constipation worse, do not add more.

Try fermented foods

Fermented foods like kombucha, kefir, sauerkraut, kimchi, and miso are made with a controlled process that encourages microbial growth. These foods contain probiotics, or good bacteria, that may improve gut health and soften stools. Eating yoghurt every day has been shown to shorten the time it takes to move waste through the bowels.

Avoid refined sugars

Foods like white bread, white rice, chips, and packaged baked goods are convenient, but they are processed and turned into empty calories. They won't provide the fibre or nutrients you need and can disrupt healthy gut bacteria.

Stay well hydrated

Dehydration is a common cause of constipation. Drinking plenty of healthy liquids like water, clear soups, and fruit and vegetable juices with no added sugar can help make the fibre you eat work better and soften your stools.

Drink coffee

Coffee stimulates the digestive system, increasing the urge to go to the bathroom. For best results, pair your morning coffee with a healthy breakfast that includes fruit or whole-grain cereal.

Try prunes or prune juice

Prunes are a well-known home remedy for constipation. They are high in fibre and contain sorbitol, which may have a laxative effect. Eating 3.5 ounces of prunes (or about 10) every day can significantly affect the frequency and consistency of stools.

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Frequently asked questions

It is recommended to drink at at least 1.8 litres or about seven to eight 8-ounce glasses of clear liquid daily. However, the amount can vary depending on factors such as pregnancy or nursing.

High-fibre foods include whole grain bread or cereal, fibrous fruits like apples and bananas, fibrous vegetables like broccoli, carrots, and leafy greens, and nuts such as walnuts, pecans, and almonds.

Natural remedies for constipation include probiotics, prebiotics, and colonic massage.

Different types of laxatives that can help include stool softeners, bulking agents, stimulant laxatives, and osmotic laxatives.

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