Easy Relief: Passing Hard Stool

Passing hard stool can be uncomfortable, but there are several ways to make it easier. Firstly, it's important to stay hydrated by drinking plenty of water and other fluids. Increasing fibre intake by consuming more fruits, vegetables, beans, and whole grains can also help soften stool. Regular physical activity is another way to prevent constipation and hard stool. Additionally, responding to the urge to have a bowel movement and maintaining a consistent toilet routine are recommended. In some cases, over-the-counter medications such as laxatives and stool softeners can be used to ease the passage of hard stool.

Drink more water

Drinking more water is one of the easiest ways to prevent and treat hard stools. Water is essential in keeping stools soft and easy to pass. When the body is dehydrated, the colon absorbs too much water from the stool, making it hard, dry, and lumpy.

To ensure you are drinking enough water, check the colour of your urine. If it is dark yellow, it is likely that your body is dehydrated. Aim to drink enough water so that your urine is a pale yellow colour. Drinking water throughout the day is a good way to keep stools soft.

The amount of water a person needs will vary depending on factors such as age, gender, activity level, and climate. Generally, it is recommended that adults drink about 15.5 cups of fluids a day for males and 11.5 cups for females.

If you are experiencing frequent constipation, consider adding a glass of warm water to your daily routine. This can be an effective way to improve discomfort. Prune juice is another good option, as it can act as a natural laxative.

Drinking more water is a simple yet effective way to prevent and treat hard stools. It is important to listen to your body and stay hydrated to keep things moving smoothly through your digestive tract.

Eat more fibre

Eating more fibre is often recommended as a way to prevent and treat constipation and hard stools. Fibre is the indigestible part of plants and carbohydrates and can be found in all plant foods, including fruits, vegetables, grains, nuts, and seeds.

There are two types of fibre: insoluble and soluble. Insoluble fibre, found in wheat bran, vegetables, and whole grains, adds bulk to bowel movements and helps move food along. Soluble fibre, found in oat bran, nuts, seeds, beans, lentils, peas, and some fruits and vegetables, absorbs water and forms a gel-like substance, helping stools pass smoothly through the bowels.

Increasing fibre intake can lead to larger, softer stools that move more quickly through the bowels and are easier to pass. However, it's important to note that adding too much fibre too quickly can cause bloating and abdominal discomfort. It is generally recommended that adults consume between 25 and 38 grams of fibre per day, but most people fall short of this amount.

If you are experiencing hard stools, try gradually increasing your fibre intake by incorporating more high-fibre foods into your diet, such as fruits, vegetables, beans, and whole grains. This will increase both your soluble and insoluble fibre intake, helping to soften your stools.

However, keep in mind that in some cases, increasing fibre intake may not be effective in treating hard stools. For example, if your constipation is caused by irritable bowel syndrome (IBS), high-fibre foods may worsen your symptoms. It's important to determine the cause of your hard stools and consult with a healthcare professional before making significant changes to your diet.

Exercise more

Exercise is an effective way to stimulate your bowels and keep yourself regular. It is one of the key factors that can help prevent constipation. Here are some ways to incorporate more exercise into your routine:

Cardio Exercises

Cardio exercises are a simple and effective way to get your blood pumping and stimulate your bowels. Running, swimming, cycling, or dancing are all great options to get your heart rate up and improve your digestive health. Even a brisk 30-minute walk can do wonders for your digestive system. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, which can be broken down into 30 minutes a day, five times a week.

Yoga

Yoga is another excellent way to get your bowels moving and relieve constipation. Certain yoga poses help to massage the digestive tract and move stool through your intestines. Try yoga poses that involve sustained twisting of your torso or crunching of your stomach muscles. For example, start by lying flat on your back and slowly raising your right knee to your chest, holding it in place for 20 breaths. Repeat this process with your left leg, and then with both legs together.

Pelvic Floor Exercises

Your pelvic floor muscles play an important role in pushing stool through your colon. To strengthen these muscles, try this exercise: sit comfortably on the floor with your knees shoulder-width apart. Squeeze the muscles around your anus as tightly as possible for five seconds, then release and relax for 10 seconds. Repeat this process five times. Then, do the same at half strength, and finally, squeeze and release the muscles quickly and tightly until you tire.

Deep Breathing Exercises

Deep breathing exercises can improve your digestive functioning and relieve stress, which can be a contributing factor to constipation. Try the 4-7-8 technique: sit in a chair with your back straight and breathe out through your mouth. Inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale completely through your mouth for eight seconds. Repeat this cycle three more times.

Take laxatives

Taking laxatives is an effective way to pass hard stool. Laxatives are products that help people empty their bowels, and they come in many types, each with a different method of action. They are usually recommended by healthcare professionals as a first-line treatment alongside dietary and lifestyle advice.

Bulk-Forming Laxatives

Bulk-forming laxatives, also known as fibre-based laxatives, draw water into the stool, making it softer and easier to pass. These laxatives often contain soluble fibre, such as psyllium, methylcellulose, and calcium polycarbophil, which help form a gel in the stool that holds more water and makes it larger, stimulating the intestines. They are considered safe for long-term use and can be taken daily. However, they may take longer than other laxatives to work, usually between 12 and 72 hours.

Osmotic Laxatives

Osmotic laxatives, such as polyethylene glycol (MiraLAX), hold water in the stool to soften it and increase bowel movements. They draw water into the intestines from the surrounding tissues, helping to soften the stool and aiding its movement. It is important to drink plenty of water throughout the day when using osmotic laxatives. While they may not be suitable for people with constipation due to dehydration, they are generally safe and can be used for long-term relief.

Stool Softeners

Stool softeners are a type of laxative that gently lubricates the stool by adding a compound that absorbs water. They are typically taken at bedtime and can be in the form of capsules, tablets, liquids, or syrups. Common ingredients include docusate sodium and docusate calcium. Stool softeners usually take 24 to 48 hours to take effect. While they are generally gentle and safe, it is important to follow the prescribed dosage to avoid side effects.

Stimulant Laxatives

Stimulant laxatives, such as those containing bisacodyl and sennosides, stimulate the intestines to have a bowel movement. They are fast-acting and can provide quick relief, usually within 6 to 12 hours. However, they should not be used regularly, as they can lead to dependency.

Saline Laxatives

Saline laxatives, such as milk of magnesia or magnesium citrate, are magnesium-based and work by drawing water into the intestines. They are effective for short-term constipation but should be used with caution in the long term as they can affect the body's chemistry. They are not suitable for people with certain medical conditions or those taking specific medications.

Lubricant Laxatives

Lubricant laxatives are oily substances that coat the intestines, helping to move the stool through quicker. An example is mineral oil, which should not be used for more than a few days as it can interfere with vitamin absorption.

Guanylate Cyclase-C Agonist Laxatives

Doctors may prescribe guanylate cyclase-C agonist laxatives, such as linaclotide, for cases of chronic constipation due to irritable bowel syndrome (IBS) or unknown causes. These laxatives, along with lifestyle changes, can offer a solution for people with chronic constipation. However, they are not recommended for young children.

It is important to remember that laxatives should be used cautiously and only when necessary. They should not be used as a long-term solution without medical advice. Always consult a healthcare professional before taking any laxatives, especially if you are taking other medications or have any medical conditions.

Try a different toilet position

Sitting in the correct position on the toilet can help to relieve constipation and make passing stool easier. Here is a guide on how to sit on the toilet to help with constipation:

• Keep your knees higher than your hips – a footstool may help with this.
• Lean forward, resting your elbows on your knees.
• Bulge out your abdomen.
• Straighten your spine and back.
• Breathe through your mouth to prevent straining and contracting your pelvic floor (diaphragmatic breathing).
• Try to fill your lungs with a deep breath and 'brace' your tummy to prevent it from bulging further forwards. Do not tighten your tummy.
• Relax your anal sphincter to open your bottom and let the stool out.
• Use your deep breath to increase the pressure in your abdomen and push down towards your anus.

It is recommended that you try this a maximum of three times. If it does not work, get up and walk around. You may also want to try a warm or hot drink.

Frequently asked questions