
Passing stool without a laxative can be achieved through a combination of dietary and lifestyle changes. Increasing fibre intake and fluid consumption is often recommended, alongside regular physical activity. High-fibre foods include whole grain bread, cereal, fruits like apples and bananas, vegetables like broccoli and carrots, and nuts. It is also important to stay hydrated, with a daily recommendation of 1.8 litres of water or seven to eight 8-ounce glasses of clear liquid. Light exercises such as walking or yoga can encourage bowel movements by increasing blood flow to the abdomen. Additionally, bowel training techniques, such as establishing regular bowel habits and trying to have a bowel movement at the same time each day, can be beneficial.
Characteristics | Values |
---|---|
Drink more water | Drink at least 1.8 litres or about seven to eight 8-ounce glasses of clear liquid daily |
Eat more fibre | Eat 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 |
Exercise | Try light exercises like walking, yoga, jogging, biking, or swimming |
Squat position | Bring a small footstool into your bathroom and place your feet on it while you poop |
Colon massage | Manually massage the colon to stimulate the bowels |
Natural remedies | Try natural remedies like probiotics, herbal teas, or herbal combinations such as clover, fennel, and senna |
What You'll Learn
Drink more water
Passing stool can be challenging when you are constipated. Drinking more water is one of the most effective ways to get things moving again. Water is important for your digestion. It keeps food moving through your intestines and helps to keep your intestines smooth and flexible.
Dehydration is one of the most common causes of constipation. When you are dehydrated, the large intestine soaks up water from your food waste, resulting in hard stools that are difficult to pass. The large intestine, or colon, absorbs water from the food that passes through it during digestion. If food moves too slowly through the colon, it can absorb too much water from the stool, resulting in hard, dry stools.
Drinking more water can help to soften the stool and make it easier to pass. Water also helps to keep the stool dilute, allowing the colon to pass it out of the body faster. It is recommended that women get nine cups of fluids a day and men get 13 cups on average. However, this recommendation includes fluids from food. In general, eight cups of water a day is a reasonable goal for healthy, average people, although there is not much scientific evidence to support this. It is always best to talk to your doctor about how much water is good for you, as this can vary depending on factors such as age, gender, activity level, and climate.
In addition to drinking more water, there are other things you can do to help with constipation. Eating a high-fibre diet that includes plenty of fruits, vegetables, whole grains, legumes, and nuts can help. You should also avoid low-fibre, nutrient-poor foods such as fried foods, fast foods, and highly processed meals and snacks. Getting plenty of daily physical activity and aiming to have a bowel movement at the same time each day can also help.
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Eat more fibre-rich foods
Eating more fibre-rich foods is a great way to help pass stool without laxatives. Fibre is a crucial part of a healthy diet, and most people are not eating enough of it. The daily recommendations from the Academy of Nutrition and Dietetics are 25 grams for women (or 21 grams if over 50) and 38 grams for men (or 30 grams if over 50).
Fibre is naturally found in all fruits and vegetables, so it's easy to add more to your diet. Here are some tips for increasing your fibre intake:
- Eat more fruits and vegetables.
- Eat what's in season.
- Avoid processed foods, which are usually lower in fibre.
- Be thoughtful when eating at restaurants, as they often skimp on fruits and veggies.
- Add a high-fibre component to your meals, like a side of snap peas or multigrain crackers.
- Eat more beans, peas, and lentils.
- Start your day with a high-fibre breakfast, like oatmeal or whole-grain cereal.
- Explore different whole grains, like amaranth, bulgur, pearl barley, or wheat berries.
Some specific high-fibre foods that can help with constipation include:
- Whole grain bread or cereal
- Fibrous fruits like apples, bananas, kiwis, pears, grapes, blackberries, and raspberries
- Fibrous vegetables like broccoli, carrots, and leafy greens
- Nuts, such as walnuts, pecans, and almonds
- Olive and flaxseed oils
- Probiotic foods like yogurt, kefir, and sauerkraut
- Beans, lentils, and peas
It's important to note that eating too much fibre can cause digestive issues, so it's best to slowly increase your fibre intake over time.
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Exercise regularly
Regular exercise is one of the most effective ways to prevent and relieve constipation. It is also a great way to keep your digestive system healthy and regular.
Exercise helps to speed up the time it takes for food to move through the large intestine. This limits the amount of water absorbed from the stool, making it easier to pass. Exercise also stimulates the natural contractions of the muscles in your intestines, helping to move stools out more quickly.
Recommended Exercises
Any form of exercise can be beneficial, but cardio exercises are the simplest form of physical activity to help avoid constipation. Running, swimming, cycling, or dancing 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.
Yoga is another great way to get your bowels moving and relieve constipation. Poses that involve sustained twisting of the torso or crunching of the stomach muscles can help to massage the digestive tract and move stool through your intestines.
Tips
- The Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate-intensity aerobic exercise per week.
- Try to do 30 minutes a day at least five times a week.
- If you've had a big meal, wait an hour before doing any tough physical activity. This gives your body time to start digesting the food.
- Light exercises like walking or yoga can be very effective in encouraging bowel movements by increasing blood flow to your abdomen.
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Try a stool softener
Stool softeners are a type of laxative that can provide relief from constipation. They are often the first method used for treating mild constipation. Stool softeners are especially helpful for people who should avoid straining during bowel movements due to health conditions such as heart problems or recent surgeries. They work by increasing the amount of water and fat that your stool absorbs, making it softer and easier to pass.
How to Use Stool Softeners
Stool softeners come in various forms, including capsules, tablets, liquids, syrups, and rectal enemas. They are typically taken orally at bedtime with a full glass of water or juice. The dosage depends on your medical condition, age, and response to treatment. It is important to follow the directions on the packaging or consult your healthcare provider for specific instructions. Stool softeners should only be used when needed and should not be taken for more than a week unless directed by a doctor.
Side Effects
Stool softeners are generally considered safe, and most people do not experience serious side effects. However, some possible side effects include stomach pain, intestinal cramps, nausea, diarrhoea, and throat irritation (from oral liquid). If you experience any severe or persistent side effects, be sure to consult your doctor.
Natural Alternatives
In addition to medication, you can try natural stool softeners such as increasing your water intake, getting regular exercise, and consuming more dietary fibre. These lifestyle changes can help prevent constipation and promote healthy digestion.
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Change your sitting position on the toilet
The sitting position you adopt on the toilet can make a big difference when it comes to emptying your bowels. Here are some tips for changing your sitting position to help pass a stool without a laxative:
Squat or Lean Forward
The natural human impulse is to squat while emptying the bowels. This is because squatting straightens the rectal canal, allowing for more efficient evacuation. However, sitting toilets, which are prevalent in the Western world, make it difficult to achieve this position. As a compromise, try leaning forward when sitting on the toilet. This can be done by resting your elbows or hands on your thighs or knees. Leaning forward widens the angle of the rectum, allowing for a straighter path for the stool to exit.
Raise Your Knees
Try to keep your knees higher than your hips when sitting on the toilet. This can be achieved by using a footstool or potty stool. Raising your knees helps to align your bowels, making it easier to pass a stool. It also recreates the squatting posture, which, as mentioned, is the most natural and effective way to empty your bowels.
Straighten Your Spine
When leaning forward, ensure your spine is straight. This, along with the forward lean, helps to recreate the squatting position and encourages more satisfactory bowel emptying.
Relax Your Muscles
Take deep breaths and try to relax your pelvic floor muscles. This can be achieved by breathing through your mouth and diaphragm, and by bulging your tummy muscles forward as you inhale. Avoid tightening your tummy or holding your breath, as this can lead to straining.
Push Down
As you exhale, keep your stomach pushed out and use the pressure to push down towards your anus. This will help to open your bottom and let the stool out.
Additional Tips
- Don't put off going to the toilet when you feel the urge.
- Allow yourself plenty of time on the toilet without distractions.
- Drink plenty of fluids and eat fibre-rich foods to keep your body well-hydrated and your digestive system regular.
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Frequently asked questions
Eating foods high in fibre can help relieve constipation. This includes 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.
Staying hydrated is essential for regular bowel movements. It is recommended to drink at least 1.8 litres or about seven to eight 8-ounce glasses of clear liquid per day.
Yes, light exercises like walking, yoga, jogging, biking, or swimming can encourage bowel movements by increasing blood flow throughout the abdomen.
Natural remedies like probiotics may help treat and prevent constipation. Some studies have shown increased stool frequency after the use of probiotics.
Yes, placing your feet on a small footstool in front of the toilet while passing stool can help. This squatting position instead of a seated one can help pass the stool without straining.