Relieve Constipation: No Laxatives Needed

how to help constipation without laxatives

Constipation is a common issue, affecting around 20% of people in the United States. It can be uncomfortable and even painful, but there are many ways to relieve constipation without resorting to laxatives.

Constipation occurs when you have fewer than three bowel movements in a week, and your stools are hard, dry, and small, making them difficult to pass. This can be caused by dehydration, a lack of fibre in your diet, or certain medications.

- Drink more water. Water helps your gastrointestinal tract create the right consistency of stool. Aim for 48 to 64 ounces of water per day.

- Eat more fibre. Fibre makes stools bulkier and softer, so they are easier to pass. Good sources of fibre include whole grains, beans, vegetables, and fruits.

- Exercise. Moving your body will keep your bowels moving too. A 10- or 15-minute walk after a meal can help stimulate digestion.

- Caffeine. Coffee, soda, and caffeinated tea can stimulate the colon and get things moving.

- Squat position. Squatting or using a stool while on the toilet can help your stool pass more easily.

- Stool softeners. Over-the-counter stool softeners can help moisten the stool and make it easier to pass.

Characteristics Values
Drink more water Drink at least 8 glasses of water a day
Eat more fibre Eat 20-35 grams of fibre daily
Exercise Light exercises like walking, yoga, jogging, swimming, etc.
Avoid high-fat/low-fibre food Cheese, dairy products, processed foods, meat
Squat position Squat or use a stool to help your stool pass more easily
Limit FODMAPs Dairy, apples, broccoli, wheat, lentils
Massage Abdominal massage or colonic massage
Caffeine Coffee, soda, caffeinated tea
Prebiotics and probiotics Bananas, oatmeal, yoghurt, fermented foods

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Drink more water

Water is essential for digestion. It keeps the food you eat moving through your intestines, and it keeps your intestines smooth and flexible. Dehydration is one of the most common causes of chronic constipation. If you don't have enough water in your body, the large intestine will soak up water from your food waste, making it hard to pass.

Drinking plenty of water can help to soften your stool and make it easier to pass. It is recommended that you drink between 8 and 10 glasses of water each day to help prevent constipation. This is especially important if you are eating a lot of fibre, as fibre draws water into the bowel, and you could become dehydrated if you don't drink enough.

The amount of water you need will depend on various factors, such as your diet, the weather, and how much exercise you do. The National Institutes of Health suggests that women should drink around 9 cups of fluids a day, and men should drink around 13 cups. However, this also includes the fluids you take in from food. On average, 8 cups of water a day is a reasonable goal for healthy people, but you should speak to your doctor about how much water is best for you.

If you are experiencing constipation, drinking an extra 2 to 4 glasses of water a day may help to get things moving again. You can also try drinking carbonated water, which some people find more effective than tap water at relieving constipation. However, if you have irritable bowel syndrome (IBS), carbonated drinks may worsen your symptoms, so it is best to avoid them.

It is important to remember that drinking more water will not cure constipation, but it can be a simple and effective way to help manage it.

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Eat more fibre

Eating more fibre is one of the most effective ways to relieve constipation. Fibre makes stool bulkier and softer, so it's easier to pass. The recommended daily fibre intake is 25 grams for women and 38 grams for men. However, only 3% of men and 9% of women meet these recommendations.

Fibre-rich foods include:

  • Whole grains: found in cereals, bread, and brown rice
  • Beans
  • Vegetables
  • Fresh or dried fruits: such as berries, plums, pears, apples, and prunes
  • Nuts: such as almonds, pecans, and walnuts

If you're constipated, try gradually increasing your fibre intake until you reach the recommended daily amount. This will help prevent bloating, which can occur when fibre intake is increased too quickly. It's also important to drink plenty of water when increasing your fibre intake, as fibre needs water to sweep the colon and move stool out of the body.

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Drink coffee

Coffee is a well-known beverage that jump-starts not just your brain but also your bowels. Drinking coffee, especially in the morning, can trigger the gastrocolic reflex, which stimulates a bowel movement. This is because coffee contains caffeine, a natural stimulant that can trigger contractions in your colon and intestinal muscles, making it easier for food to move through your digestive system.

According to a 1998 study, caffeinated coffee stimulated the colon 23% more than decaf coffee and 60% more than plain water. However, it is important to note that decaf coffee can also have a laxative effect, indicating that other compounds or factors are at play. For example, chlorogenic acids and N-alkanoyl-5-hydroxytryptamides found in coffee can stimulate the production of stomach acid, which helps move food through the gut more quickly.

Additionally, the simple act of drinking any beverage in the morning can stimulate a defecation reflex known as the gastrocolic reflex, which helps jump-start your bowels whenever you eat or drink. While there is no scientific evidence that this is the reason for bowel movements after drinking coffee, it may be a contributing factor.

It is worth noting that while coffee can have a laxative effect, excessive consumption of caffeinated drinks may lead to loose stools or diarrhea. Therefore, if you struggle with diarrhea after drinking coffee, it is recommended to limit your intake or switch to half caffeinated and half decaf. If this does not help, consult your doctor, as you may need to avoid coffee altogether.

Coffee enemas, where a combination of cooled, freshly brewed coffee and water is pumped into the colon via an enema bag, are also an option for constipation relief. However, these can be risky and may cause electrolyte imbalances and increased dehydration. It is much safer to use a commercially prepared enema that can be purchased at a drugstore.

Overall, drinking coffee, especially caffeinated coffee, can be an effective way to stimulate bowel movements and provide constipation relief.

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Exercise

Regular exercise reduces the time it takes for food to move through the gastrointestinal tract. This reduced transit time means that stools remain hydrated, and hydrated stools pass more easily than hard, dry ones.

The exact mechanisms of how exercise activates gut motility are not fully understood, but it is 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 mechanisms include hormone release and increases in digestive enzymes.

Yoga is a great exercise for constipation because it affects blood flow to the intestines and involves bracing, bending, and twisting the core. Yoga also helps to activate the parasympathetic nervous system, which is also known as the "rest and digest" system. This activation occurs through calming yoga postures and breathing exercises, which help prime the body for better digestion.

Some specific yoga poses that can help reduce constipation include:

  • Supine Twist
  • Cobra
  • Child's Pose
  • Cat-Cow
  • Downward Facing Dog

However, any twisting motion can increase peristalsis, so don't feel limited to these poses.

If yoga isn't for you, there are plenty of other exercises that can help relieve constipation. Light cardio, such as leisurely walks, bike rides, Zumba, jogging, water aerobics, or running, can help get the heart rate slightly elevated and stimulate the gastrointestinal tract.

Core exercises are also beneficial because 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 to help push things through, and the stronger those muscles are, the more their contractions can promote digestion. Try integrating core work into your workouts at least three times per week.

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. Digest your food first, then jump into your workout.

Any other tips?

While exercise is a promising way to relieve constipation, it doesn't replace the basics. Make sure you stay well-hydrated throughout the day and eat a diet full of fiber. Try to eat foods like broccoli, pears, avocado, brown rice, and beans.

Always be sure to talk with your doctor before starting a new exercise regimen. If these daily habits combined with exercise don't help your bathroom problems, visit your physician to figure out if there are bigger issues causing your constipation.

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Adjust your toilet posture

Adjusting your toilet posture can be an effective way to help with constipation. This is because certain positions can help to relax the pelvic floor muscles and align the rectum in a way that makes passing stool easier. Here are some toilet postures that you can try:

Squatting: Squatting is a natural position that humans have used for defecation for centuries. It involves lowering your body down so that you are sitting on your haunches, with your feet flat on the ground and your knees bent. This position helps to align the rectum and relax the pelvic floor, making it easier to pass stool. You can use a small stool or squat toilet to help you achieve this position.

Raising your legs: Raising your legs while on the toilet can also help with constipation. Place a small stool or stepper underneath your feet to elevate your legs slightly higher than your hips. This position helps to open up the colon and relax the pelvic floor, making it easier for stool to pass.

Leaning back: Leaning back slightly while sitting on the toilet can also aid in constipation relief. Rest your arms on your thighs and lean back, keeping your feet flat on the floor. This position helps to align the rectum and reduce the strain of passing stool.

It is important to remember that everyone's body is different, and you may need to experiment with different toilet postures to find the one that works best for you. Additionally, combining these postures with other natural remedies, such as increasing fibre and water intake, can help provide further relief from constipation.

Frequently asked questions

Try drinking more water throughout the day, eating more fibre-rich foods, and exercising regularly.

High-fibre foods such as 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.

Yes, caffeine can stimulate the colon to move a little. However, caffeinated drinks can also cause dehydration, so make sure to stay hydrated.

Natural remedies for constipation include drinking herbal tea or warm liquids, gentle abdominal massage, and light exercise like walking.

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