The Laxative Loop: How To Put The Brakes On Overactive Relief

Laxatives are a common solution to constipation, but they can also become part of the problem if overused or misused. Overreliance on laxatives can lead to dependency, negatively affecting the digestive system and causing chronic constipation. To stop laxatives from having this effect, it's important to gradually reduce your dosage rather than stopping abruptly, and to complement this process with a balanced diet, regular physical activity, and adequate hydration.

Drink more water

Drinking more water is an essential step in preventing and treating constipation. Water is crucial for overall digestive health, as it helps promote regular bowel movements and softens stool, making it easier to pass. While laxatives are available to treat constipation, they should not be the first option.

The human body needs water to function properly, and this includes having healthy bowel movements. Water helps to keep stool soft so that it can move smoothly through the colon. When the colon absorbs too much fluid from the waste in the intestines, it leaves behind dry and hard stool, which can lead to constipation. Staying well-hydrated helps to prevent this from happening and can get things moving again if constipation occurs.

The recommended daily water intake is around eight 8-ounce glasses of water. However, this can also be complemented by other non-caffeinated and non-alcoholic fluids, such as herbal teas and clear broths, to increase overall fluid intake. It is important to note that water should be consumed in conjunction with a high-fibre diet. Fibre needs water to help it move through the digestive tract, so increasing fibre intake without increasing water intake could worsen constipation.

Drinking plenty of water is a better way of preventing constipation than using laxatives. However, if you are taking laxatives, it is important to drink enough water to prevent dehydration, as some types of laxatives can cause this side effect.

Eat more fibre-rich foods

Eating a well-balanced and fibre-rich diet is an effective way to alleviate constipation. Fibre-rich foods can help regulate your bowel movements within days. Aim for about 30 grams of fibre daily, but make sure to increase your fibre intake gradually to give your digestive system time to adjust.

Fibre-rich foods include:

• Fruits: Prunes, apples, pears, kiwis, figs, citrus fruits (oranges and grapefruits), grapes, blackberries, and raspberries.
• Vegetables: Spinach, Brussels sprouts, broccoli, artichokes, and greens.
• Legumes: Beans, peas, lentils, and pulses.
• Whole grains: Whole wheat bread, cereals, pasta, rye bread, and oat bran.

Some specific meal ideas that incorporate these fibre-rich foods include:

• A fibre-rich breakfast of oatmeal and flax meal, with raisins stirred in.
• Pureed or baby prunes added to oatmeal.
• A salad of pears and quinoa.
• Roasted asparagus and mushrooms with rosemary.
• Skillet zucchini with chopped tomatoes.

When increasing your fibre intake, it's important to also increase your water intake. Fibre needs water to help it move through the digestive tract. Staying well-hydrated is crucial for overall digestive health, as it helps promote regular bowel movements and softens stool for easier passage.

Exercise more

Exercise is an important part of reversing laxative dependency and preventing constipation. It is recommended that you incorporate regular physical activity into your routine, as exercise can stimulate bowel function and contribute to good overall digestive health.

There are various forms of exercise you can engage in to help with this issue. Walking is a great, low-impact option that can help get your body moving and improve your digestive function. Swimming is another excellent choice, as it works your entire body without putting pressure on your joints. Dancing is a fun way to get some exercise, and it can also improve your cardiovascular health.

Yoga is a gentle yet effective form of exercise that can aid in digestion. It involves stretching and breathing techniques that can help stimulate your bowels and improve overall digestive health. Pelvic floor exercises are also beneficial for digestive issues, as they strengthen the muscles involved in bowel movements. Deep breathing exercises can further enhance the effects of these exercises by promoting relaxation and improving blood flow to the digestive system.

It is recommended that you aim for moderate physical activity most days of the week. However, it is important to listen to your body and not overexert yourself. Start slowly and gradually increase the intensity and duration of your workouts if you need to. Additionally, staying well-hydrated before, during, and after your workouts is crucial for optimal digestive health.

Take a fibre supplement

Taking a fibre supplement is a great way to combat constipation and reduce your reliance on laxatives. Fibre is found in all plant-based foods and is essential for digestive health. It promotes regular bowel movements by adding bulk to stools and helping them move faster through the intestines. The recommended daily fibre intake is 25 to 35 grams, but most people do not meet this amount.

There are two types of fibre: soluble and insoluble. Soluble fibre, found in oats, barley, legumes, fruits, flax, and psyllium seed husks, forms a gel-like substance in the digestive tract by pulling in water. This slows digestion and reduces the absorption of some nutrients, such as starch and sugar. It also helps lower cholesterol levels and improve glucose tolerance in people with diabetes. Insoluble fibre, found in fruit peels, whole grain products, and wheat and corn bran, acts as a natural laxative. It speeds up the passage of food through the stomach and helps move stool quickly through the gastrointestinal tract.

When taking fibre supplements, it is important to introduce them slowly and drink plenty of water to reduce stomach discomfort. Fibre supplements may also interact with certain medications, so it is important to consult a healthcare professional before taking them. Additionally, they should not be taken without medical approval if you have impacted stool, a complication of constipation.

To increase your fibre intake through diet, consider the following:

• Eat a fibre-rich breakfast with oatmeal and flax meal. You can also stir in raisins or other dried fruits, which are high in fibre.
• Include whole grain products, raw or cooked fruits and vegetables, dried beans, and dried peas in your meals.
• Choose high-fibre snacks like dried figs, apricots, and raisins.

Try a stool softener

Stool softeners are a type of laxative called an emollient laxative. They are gentle lubricants that work to prevent constipation by adding a compound to the stool that absorbs water, thereby helping to wet and soften it. Stool softeners are the least effective option for treating constipation and are best for people with temporary constipation or mild, chronic constipation. They are also often prescribed after major surgeries, such as heart surgery or hernia repair, to avoid complications that may arise from straining to have a bowel movement during recovery.

Stool softeners typically contain docusate sodium and docusate calcium as the active ingredients. They are available as oral soft gel capsules. They may also cause throat irritation when swallowed.

If you are experiencing constipation, you may also want to try a few changes to your diet and lifestyle, which might help regulate your bowel movements. For example, eating a well-balanced and fiber-rich diet can help alleviate constipation. Aim for about 30 grams of fibre per day, but make changes gradually to give your digestive system time to adjust. Foods rich in soluble fibre include oatmeal, flax meal, raisins, dried figs, prunes, apricots, apples, beans, lentils, garbanzo beans, and peas.

It is also important to drink plenty of water throughout the day. Aim for around eight 8-ounce glasses of water daily. Staying well hydrated is crucial for overall digestive health, as it helps promote regular bowel movements and softens stool for easier passage.

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