Quick Relief: Soften Stool

There are many ways to loosen your stool, and most people can find relief with at-home treatments. One of the first steps you can take is to increase your intake of fibre through your diet. Fibre can add bulk to your stool, which can stimulate your bowels and help move stool through the digestive tract. However, adding too much fibre at once can cause bloating and abdominal discomfort. Soluble fibre, found in fruits and vegetables, absorbs water in your food and slows digestion. Insoluble fibre, found in foods such as brown rice, whole grains, and green beans, does not absorb water and instead adds bulk to your stool.

Another way to loosen your stool is to increase your water intake. Water helps your gastrointestinal tract create the right consistency of stool. For best results, drink 48 to 64 ounces of water each day. Staying hydrated is good for your overall health and can help you avoid getting constipated in the first place.

You can also try taking a laxative, such as a stimulant laxative, which provides constipation relief by causing the intestines to contract more frequently or more forcefully, encouraging stool to move through the colon.

Drink more water

Water is essential for keeping your body healthy and happy. It's no surprise, then, that drinking enough water is crucial for maintaining regular bowel movements and preventing constipation.

When you're constipated, it often means that your colon has absorbed too much water from your stool, resulting in hard, dry stools that are difficult to pass. By drinking plenty of water, you can help soften your stool and make it easier for your body to eliminate waste.

So, how much water should you drink to keep things moving smoothly? The general recommendation is to aim for 48 to 64 ounces of water per day, which equates to about eight glasses of water. However, it's important to spread this out throughout the day, rather than drinking it all at once.

It's also worth noting that water needs can vary from person to person, so pay attention to your body's signals. One way to tell if you're getting enough water is to check the colour of your urine. If it's dark yellow and you're urinating less frequently, it's likely that you're not adequately hydrated.

While drinking water is crucial, it's not always enough on its own to relieve constipation. Combining a high fluid intake with a high-fibre diet is often the best approach. Fibre adds bulk to your stool and helps it move through your digestive tract more efficiently.

So, if you're looking to loosen your stool, make sure you're drinking plenty of water and eating enough fibre-rich foods like whole grains, fruits, and vegetables. Your body will thank you!

Eat more fibre

Eating more fibre is a great way to loosen your stool. Fibre is the part of plant foods that the body can't fully digest or absorb. Instead, it helps move food through your digestive system. The right amount of fibre helps to regulate bowel movements.

There are two types of fibre: soluble and insoluble. Soluble fibre absorbs the water in your food and turns it into a gel-like texture, slowing digestion. Insoluble fibre, on the other hand, doesn't absorb water; it adds bulk to your stool, helping food pass more quickly through the stomach and intestine, thus relieving constipation.

Fibre-rich foods include:

• Fruits and vegetables (leave the skin on to increase fibre content)
• Whole grains, such as brown rice, whole-wheat bread and cereal, and oatmeal
• Legumes, such as beans, peas, and lentils
• Nuts
• Seeds

The recommended daily fibre intake varies depending on age and sex. Women should aim for 25 grams, or 21 grams if over 50, while men should aim for 38 grams, or 30 grams if over 50. However, most people fall short of these recommendations, with American adults consuming only 15 grams of fibre per day on average.

It's important to gradually increase your fibre intake to avoid digestive issues such as cramping, flatulence, and bloating. Start by adding 1 to 2 grams of fibre per day and spread fibre-rich foods throughout your meals. Also, be sure to drink plenty of water, as fibre absorbs water, and this will help soften your stool.

Try natural laxatives

Natural laxatives are a great way to help relieve constipation and promote regular bowel movements. Here are some tips to try natural laxatives:

Increase your fibre intake: Fibre is essential for digestion and preventing constipation. Soluble fibre, found in oats, barley, nuts, seeds, beans, lentils, and some fruits and vegetables, absorbs water and forms a gel-like substance that softens stools. Insoluble fibre, found in wheat bran, vegetables, and whole grains, adds bulk to stools, helping them pass more quickly. Aim for 25 grams of fibre per day if you're female and 38 grams if you're male.

Stay hydrated: Water is crucial for regular bowel movements. Dehydration can lead to constipation, so drink plenty of water throughout the day. Carbonated water may be even more effective at relieving constipation than still water.

Drink coffee: Coffee stimulates the muscles in the digestive system and can increase the urge to go to the bathroom. It also contains small amounts of soluble fibre that can help prevent constipation.

Try Senna: Senna is a popular herbal laxative that stimulates the nerves in the gut to speed up bowel movements. It is usually considered safe for adults for short periods, but it's best to consult a doctor if symptoms persist.

Consume probiotic foods or supplements: Probiotics are live, beneficial bacteria that occur naturally in the gut. They can help improve the balance of gut bacteria and may increase stool frequency and consistency. Probiotic foods include yoghurt, kefir, sauerkraut, kimchi, miso, kombucha, and tempeh.

Use olive oil: The fats in olive oil can help ease constipation by lining the inside of the bowel and helping the stool hold more water, making it softer. One tablespoon of olive oil on an empty stomach can provide relief for most adults.

Try magnesium citrate: Magnesium citrate is a popular over-the-counter osmotic laxative that draws water into the intestines, softening the stool. It is generally safe for adults but should be used with caution in children and avoided by pregnant and breastfeeding individuals.

Eat prebiotic foods: Prebiotics are indigestible carbohydrate fibres that improve digestive health by feeding the beneficial bacteria in the gut. Prebiotic foods include Jerusalem artichokes, garlic, and onions.

Try natural laxative foods: Include fibre-rich foods in your diet, such as chia seeds, berries, legumes, flaxseeds, leafy greens, and prunes. These foods can help keep your bowel movements regular and prevent constipation.

Remember to make gradual changes to your diet and always consult a healthcare professional if you have any concerns or if your symptoms persist.

Exercise more

Exercise is one of the most effective ways to loosen your stool and keep yourself regular. It is also a great way to relieve stress, which can be a major risk factor for chronic constipation.

Cardio exercises that get your blood pumping are a simple and effective form of physical activity to help stool pass more easily through your intestines. Running, swimming, cycling, and dancing are all examples of cardio workouts that will increase your breathing, boost your heart rate, and stimulate your bowels. Even a brisk 30-minute walk can do wonders for your digestive system. The Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate-intensity aerobic exercise per week, which is about 30 minutes a day, five times a week.

Yoga is another excellent way to get your bowels moving and relieve constipation. Certain yoga poses work to massage the digestive tract and help move stool through your intestines, particularly those that involve sustained twisting of the torso or crunching of the stomach muscles. Here are some specific poses that can help:

• Lie flat on your back with your legs fully extended in front of you. Slowly raise your right knee up to your chest and hold it in place with your arms for 20 breaths. Release your knee and let your leg extend fully, then repeat with your left leg. Finally, repeat the process one more time, holding both legs to your chest.
• Sit on the floor with your legs extended in front of you. Bring your left knee up so that your foot rests flat on the ground close to your buttocks. Twist your core by placing your right elbow on the opposite side of your left knee and look over your left shoulder. Hold this pose for five deep breaths, then repeat on the opposite side.
• Lie flat on your back and bring both knees up to your chest. Stretch your left leg out straight, keeping your shoulders pressed against the floor. Move your right knee across your body to the left and look toward your right. Hold this position for 20 breaths, then repeat on the opposite side.

Pelvic floor exercises are another way to help loosen your stool. Your pelvic floor is the layer of muscles at the bottom of your pelvis that includes your bladder and bowel. By strengthening these muscles, you can help push stool through your colon more easily. Here is a quick and easy exercise routine for strengthening your pelvic floor muscles:

• Sit comfortably on the floor with your knees shoulder-width apart.
• Squeeze the muscles around your anus as tightly as possible, as if you are trying to stop yourself from passing gas.
• Hold for five seconds, then release and relax for 10 seconds. Repeat this process five times.
• Now do the same thing, but at half strength. Repeat this process five times.
• Finally, squeeze and release the muscles tightly and quickly as many times as you can before getting too tired.

Deep breathing exercises can also help improve your digestive functioning and relieve any stress that may be contributing to your constipation. The 4-7-8 technique is a quick and easy deep breathing exercise that can be performed virtually anywhere. Here's how to do it:

• Sit in a chair with your back straight and your hands resting comfortably in your lap.
• Breathe out through your mouth, exhaling completely.
• Close your lips and inhale through your nose for a count of four seconds.
• Hold your breath for a count of seven seconds.
• Exhale completely through your mouth for a count of eight seconds.
• Repeat these steps three more times for a total of four complete cycles.

While almost any exercise can be beneficial in helping to loosen your stool, the above methods are the most commonly recommended for people living with chronic constipation. Staying active is an important part of managing constipation and reducing stress levels. However, always consult with your doctor before beginning any new exercise regimen to avoid causing undue strain on your body.

Avoid certain medications

Certain medications can cause hard stools, so avoiding or adjusting these may help to loosen your stool.

Antacids

Antacids containing aluminium or calcium can cause hard stools.

Anticonvulsants

Medications to prevent seizures can cause hard stools.

Calcium channel blockers

Calcium channel blockers can cause hard stools.

Antidepressants

Medications used to treat depression can slow digestion and cause hard stools.

Opioid pain relievers

Opioid pain relievers can slow digestion and cause hard stools.

Medications for Parkinson's disease

Medications for Parkinson's disease can cause hard stools.

Narcotic pain medicines

Narcotic pain medicines can cause hard stools.

If you think that your hard stools are caused by medication, speak to your doctor. They may be able to adjust your medication plan to stop the side effect of loose stools.

Frequently asked questions