Breaking The Laxative Cycle: Finding Regularity And Gut Health

Laxatives are a common treatment for constipation, but they should only be used occasionally and for short periods of time. They are not a long-term solution, and overuse can lead to dependency and digestive issues. To get regular after taking laxatives, it's important to gradually reduce your reliance on them and focus on lifestyle changes, such as increasing your fluid intake, exercising regularly, and eating a well-balanced diet rich in fibre. These measures are more effective in preventing constipation than the excessive use of laxatives.

Drink plenty of water

Staying well-hydrated is crucial for your overall digestive health. Drinking plenty of water throughout the day helps promote regular bowel movements and softens stool for easier passage. While water is the best source of hydration, incorporating other non-caffeinated, non-alcoholic fluids can also be beneficial for your digestive system.

The human body is largely made up of water, and staying hydrated is essential for it to function properly. Water is crucial for digestion as it helps break down food so that nutrients can be absorbed, and waste products can be eliminated. Water also helps to soften the stool, making it easier to pass.

Drinking enough water is especially important if you are taking bulk-forming or osmotic laxatives, as these can cause dehydration. Osmotic laxatives work by drawing water from the rest of the body into the bowel to soften the stool and make it easier to pass. Bulk-forming laxatives also work by increasing the "bulk" or weight of the stool, which stimulates the bowel to push it out. By drinking plenty of water, you can help ensure that these laxatives are working effectively and reduce the risk of dehydration.

How much water you need to drink each day can vary depending on factors such as your age, gender, activity level, and overall health. However, a general recommendation is to aim for around eight 8-ounce glasses of water daily. This is equivalent to about 2 litres or half a gallon.

In addition to water, you can also include other hydrating beverages such as herbal teas and clear broths to increase your overall fluid intake. However, it is important to avoid caffeinated and alcoholic drinks as these can have a diuretic effect, causing the body to lose water and leading to dehydration.

Eat more fibre

Eating more fibre is an important step towards getting regular after taking laxatives. Fibre is found in all plant-based foods and plays a crucial role in maintaining a healthy digestive system and promoting regular bowel movements. There are two types of fibre: soluble and insoluble.

Soluble fibre, found in dried beans and peas, oats, barley, legumes, fruits, flax, and psyllium seed husks, absorbs water in the digestive tract, slowing digestion and reducing the absorption of some nutrients like starch and sugar. This, in turn, can help lower cholesterol levels and may prevent heart disease and stroke. Soluble fibre also forms a gel-like substance, increasing stool bulk and softness, which facilitates easier passage.

Insoluble fibre, found in fruit peels like apples, blueberries, and grapes, as well as whole grain products and wheat and corn bran, acts as a natural laxative. It speeds up the passage of food through the stomach and adds bulk to stools, helping them move quickly through the gastrointestinal tract.

When increasing your fibre intake, it is important to do so gradually to give your digestive system time to adjust. The recommended daily fibre intake is around 25-35 grams, but most people do not meet this amount. High-fibre foods include fruits, vegetables, whole grains, beans, legumes, and pulses.

In addition to eating more fibre, staying hydrated by drinking plenty of water is crucial. Water adds moisture to stools, making them softer and easier to pass. It is recommended to drink around eight 8-ounce glasses of water daily.

Exercise regularly

Exercise is an important part of maintaining a healthy digestive system. It can help to stimulate bowel function and contribute to good overall digestive health.

There are many types of exercise that can help with digestion, and most of them can be done at home without any equipment. Here are some examples:

Walking

Walking is a great low-impact exercise that can help improve digestion. It helps to stimulate the muscles in the abdomen, which can aid in moving food through the digestive tract. Walking can also help to reduce bloating and gas, as it encourages the release of built-up gas.

Swimming

Swimming is a full-body workout that can help to improve digestion and relieve constipation. The gentle pressure of the water on the abdomen can aid in moving food through the digestive tract, and the relaxation that swimming provides can help to reduce stress levels, which can contribute to improved digestion.

Dancing

Dancing is a fun way to get some exercise and improve digestion. It helps to stimulate the muscles in the abdomen and improve blood flow, both of which can aid in digestion and the movement of food through the digestive tract.

Yoga

Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. It can help to improve digestion by stimulating the abdominal muscles and improving blood flow to the abdomen. Certain yoga poses, such as Child's Pose and Downward-Facing Dog, are thought to be especially beneficial for digestion.

Pelvic Floor Exercises

The pelvic floor muscles play an important role in supporting the organs of the abdomen, including the intestines. Strengthening these muscles can help improve digestion and may also help to prevent constipation. Pelvic floor exercises, such as Kegel exercises, can be done anywhere and don't require any equipment.

Deep Breathing Exercises

Deep breathing exercises can help to improve digestion by stimulating the abdominal muscles and promoting relaxation. When the body is relaxed, it can more easily direct energy towards digestion and the absorption of nutrients. Deep breathing can also help to reduce stress levels, which can have a positive impact on digestion.

Try stool softeners

Stool softeners are a type of laxative called an emollient laxative. They work by adding moisture to stools to make them softer and easier to pass. They are usually taken at bedtime and can be in capsule, tablet, liquid, or syrup form.

Active Ingredients

The active ingredients in stool softeners are docusate sodium and docusate calcium. These ingredients help to wet and soften the stool. Stool softeners are gentle enough to be used regularly to prevent constipation. However, they are the least effective option for treating constipation and are best for people with temporary or mild, chronic constipation.

Other Considerations

It is important to take stool softeners exactly as directed by your doctor. Do not take more or less than the prescribed amount, and do not take them more often than prescribed. Stool softeners can interact with other medications, so it is important to talk to your doctor before taking them.

Natural Stool Softeners

If you are looking for a more natural approach, healthcare professionals recommend making lifestyle changes such as drinking plenty of water, getting regular exercise, and increasing your daily fiber intake by including more fruits and vegetables in your diet. Prunes, apples, and pulses are high in fiber and can help with constipation.

Reduce laxative use

To get regular after taking laxatives, it is important to reduce your laxative use. Here are some tips to help you achieve that:

Gradually reduce laxative use

It is important to slowly decrease your dosage of stimulant laxatives or stop taking them immediately. You can supplement with osmotic laxatives as necessary. Cutting down your dosage gradually rather than stopping abruptly is crucial to minimizing discomfort.

Drink plenty of water

Staying well-hydrated is essential for digestive health. Aim for around eight 8-ounce glasses of water daily. Water promotes regular bowel movements and softens stools. You can also include other non-caffeinated and non-alcoholic fluids, such as herbal teas and clear broths, to support hydration.

Increase dietary soluble fiber

Focus on consuming a well-balanced and fiber-rich diet. Aim for about 30 grams of fiber daily, but make gradual changes to give your digestive system time to adjust. Soluble fiber, such as psyllium husk and guar fiber, absorbs water and forms a gel-like substance, increasing stool bulk and softness. This facilitates easier passage and encourages regular bowel movements.

Consider fiber and probiotic supplements

If your dietary fiber and probiotic intake is low, supplements can be a practical option. Fiber supplements like glucomannan, psyllium husk, and guar fiber may help reduce laxative reliance. Probiotic supplements, on the other hand, support a healthy balance of gut bacteria, ensuring proper digestion and overall gut health.

Engage in regular physical activity

Incorporating regular exercise into your routine can stimulate bowel function and contribute to good digestive health. Options include walking, swimming, dancing, yoga, pelvic floor exercises, and deep breathing exercises.

Try smaller, more frequent meals

Grazing throughout the day or aiming for three full meals can help manage laxative dependency. Smaller, frequent meals support consistent nutrient intake and steady digestion, potentially reducing the need for laxatives. It also helps stabilize blood sugar levels and provides sustained energy release.

Establish a bathroom routine

Try going to the bathroom about 30 minutes after eating. This encourages natural bowel movements by making you more attuned to your body's signals. Establishing a set time for bowel movements can also enhance your mind-body connection and promote regularity.

Frequently asked questions