Relieve Constipation, Debloat Your Belly

Constipation and bloating are uncomfortable and sometimes painful conditions that can affect your quality of life. While they can be caused by underlying medical conditions, they are often the result of dietary and lifestyle choices. Fortunately, there are many simple ways to relieve constipation and bloating, including dietary changes, lifestyle changes, and over-the-counter medications.

Drink more water and stay hydrated

Drinking water and staying hydrated is one of the simplest and most effective ways to relieve constipation and bloating. Water is important for digestion, keeping food moving through the intestines and keeping the intestines smooth and flexible. Dehydration is a common cause of constipation, as the large intestine will soak up water from food waste if there is not enough water in the body, leading to hard stools.

Drinking plenty of water can help to flush out excess sodium and toxins in the body, which can contribute to bloating. It can also improve digestion by keeping the digestive tract hydrated and stimulating bowel movements. This is especially important if you are feeling constipated, as it can help to get things moving again.

The recommended fluid intake varies depending on the source. The National Institutes of Health suggests that women should consume 9 cups of fluids per day, while men should consume 13 cups. However, this recommendation includes fluids from food. In general, 8 cups of water per day is a reasonable goal for healthy individuals, although this is not supported by much scientific evidence. It is important to listen to your body and drink enough fluids to stay hydrated, especially during exercise and hot weather.

In addition to water, other fluids that can help with hydration include vegetable juices, clear soups, and herbal teas. It is best to avoid alcohol and limit caffeinated drinks, as they can have a diuretic effect and lead to dehydration.

Increase fibre intake

Increasing Fibre Intake to Relieve Constipation and Bloating

While increasing your fibre intake is a common recommendation to relieve constipation, it is important to understand that this advice does not work for everyone. In fact, in some cases, increasing fibre intake can even worsen constipation and bloating.

Determining the Cause of Constipation

Before increasing your fibre intake, it is recommended to determine the cause of your constipation. Constipation can be caused by various factors, including:

• Low dietary fibre intake
• Inactivity
• Low fluid intake
• Medications or supplements (e.g., opioid painkillers, antidepressants, antipsychotics, antacids)
• Medical conditions (e.g., diabetes, irritable bowel syndrome, inflammatory bowel disease, neurological conditions)

If your constipation is caused by a low fibre intake, then increasing your fibre intake is likely to help. However, if your constipation is caused by something else, adding more fibre may not be beneficial and could potentially make the problem worse.

How to Increase Fibre Intake

If you decide to increase your fibre intake, it is generally recommended that men consume 38 grams of fibre per day, while women should aim for 25 grams. However, it is important to gradually increase your fibre intake to avoid unwanted side effects like pain, gas, and bloating.

• Include more high-fibre foods in your diet, such as fruits, vegetables, and whole grains.
• Choose high-fibre foods that contain both insoluble and soluble fibre. Insoluble fibre bulks up your stool and helps move food along, while soluble fibre forms a gel-like substance that helps your stool pass smoothly through your bowels.
• Increase your fluid intake. Drinking more water can add bulk to your stool and reduce constipation.
• Consider taking a fibre supplement. Examples include psyllium (Metamucil), methyl cellulose (Citrucel), and glucomannan (PGX).

Precautions

When increasing your fibre intake, it is important to drink enough water to avoid intestinal blockage. Additionally, if you have irritable bowel syndrome (IBS), be cautious with high-fibre foods that are also high in FODMAPS, as these can worsen IBS symptoms.

If you are unsure whether increasing your fibre intake is the right approach for you, consult your doctor or a dietitian who specialises in gastrointestinal health. They can help you determine the underlying cause of your constipation and provide personalised recommendations.

Exercise more

Exercise is a great way to relieve constipation and bloating. It can help get things moving in your digestive tract and relieve discomfort. You don't need to run a marathon or lift heavy weights to get relief from constipation—even light activity can help. Here are some tips and exercises to get you started:

Yoga

Yoga is an excellent exercise for constipation as it increases blood flow to the digestive tract and can help stimulate intestinal contractions. Twisting poses, in particular, can aid in moving stool through the digestive system. Try these yoga poses:

• Cat-Cow: Begin on all fours, with your hands and knees on the floor, wrists under shoulders, and knees under hips. Inhale and arch your back, relaxing your belly. Exhale and round your spine towards the ceiling, engaging your abs and tucking your chin to your chest. Repeat this flow for at least 10 rounds.
• Downward Facing Dog: Start on all fours and tuck your toes under while straightening your legs, pushing down through your palms. Form an upside-down "V" shape with your body, keeping your feet hips-width apart and your arms a bit wider. Bend your knees slightly and hold the pose for 10 deep breaths.
• Supine Twist: Lie on your back and bring your legs to your chest. Extend your left leg out and draw your bent right leg across your body, keeping your shoulders flat. Look towards the right and hold, then switch sides.
• Cobra
• Child's Pose

Light Cardio

Light cardio exercises like leisurely walks, bike rides, or light jogging can help promote regularity without causing a dramatic shift in blood flow away from the intestines. Aim for at least 150 minutes of light aerobic activity per week. You can also try low-impact activities like water aerobics or Zumba.

Core Workouts

Your core muscles play a crucial role in gastrointestinal motility. Strengthening these muscles through exercises like planks and crunches can help increase pressure in the abdominal cavity, aiding in digestion. Try to integrate core work into your workouts at least three times per week.

Running

Running can be an effective way to stimulate bowel movements, especially during or immediately after hard runs. It may be due to a lack of blood supply to the large intestine during intense exercise, causing the body to route blood away from the digestive system and towards the working muscles. If you're new to running, start with short, low-intensity jogs and gradually increase the duration and intensity.

Aerobics

Any form of cardio or aerobics can be beneficial for relieving constipation. Activities that accelerate your breathing and heart rate, such as Zumba, jogging, or water aerobics, stimulate intestinal muscles and help move stools out quickly.

Remember to stay well-hydrated, especially during high-intensity exercises, as dehydration can worsen constipation. Additionally, maintaining a consistent exercise routine will provide the most significant benefits for your digestive health over time.

Take probiotics

Probiotics are live organisms that live in the digestive tract and can be found in certain fermented foods, such as yogurt. They are good bacteria that help maintain a natural balance of organisms in the intestines, reducing the growth of harmful bacteria and promoting a healthy digestive system.

Probiotics can play a key role in helping to relieve constipation and bloating. However, it is important to note that the effects may depend on the probiotic species, the type and dose of the probiotic, and the individual’s microbiome.

The majority of bacteria found in the large intestine are of the Bifidobacteria and Lactobacillus species. Therefore, probiotics with specific strains belonging to these species are generally considered the most beneficial in helping to alleviate constipation and bloating.

• Bifidobacterium lactis BB-12®: This strain has been extensively researched and has been shown to be effective for those with sluggish bowels. In a clinical trial, supplementation with B. lactis BB-12® resulted in a statistically significant increase in average defecation frequency compared to a placebo group.
• Bifidobacterium lactis HN019: Several clinical studies have demonstrated the effectiveness of this strain in increasing stool frequency in individuals with constipation.
• Bifidobacterium animalis subsp. lactis DN-173 010: This strain has been shown to reduce colon transit time in healthy adults, with a more pronounced effect in women.
• Lactobacillus rhamnosus GG®: This strain has a range of known health benefits, including reducing occasional constipation. While it has shown positive results in clinical trials, it is often administered alongside another treatment, making it difficult to assess its true efficacy.

It is recommended to select a probiotic strain that has been clinically trialled and proven to have health benefits. Additionally, it is important to consult a healthcare professional before adding a new supplement, such as probiotics, to your routine, especially if you have chronic constipation or other unexplained symptoms.

Try laxatives

Laxatives are a common treatment for constipation and bloating. They contain chemicals that help increase stool motility, bulk, and frequency, thereby relieving temporary constipation. Laxatives come in different forms, including pills, capsules, liquids, suppositories, and enemas. Each type has specific benefits and potential side effects. While suppositories and enemas are less convenient and pleasant, they often provide faster relief compared to swallowing a pill.

Bulk-Forming Laxatives

Bulk-forming laxatives, also known as bulking agents or fiber laxatives, are often recommended by doctors for normal and slow-transit constipation. These laxatives include calcium polycarbophil (Equalactin, Fibercon), methylcellulose fiber (Citrucel), psyllium (Fiber-Lax, Konsyl, Metamucil), and wheat dextrin (Benefiber). They work by increasing the water content and bulk of the stool, facilitating its quicker movement through the colon. It is important to gradually increase fiber intake to minimise abdominal cramping, bloating, or gas. Additionally, sufficient water intake is crucial to minimise the possibility of flatulence and obstruction.

Lubricant Laxatives

Lubricant laxatives, such as mineral oil, create a slippery layer on the intestine walls, preventing the stool from drying out. While highly effective, they are best used as a short-term solution. Prolonged use of mineral oil can interfere with the absorption of fat-soluble vitamins and certain prescription medications. It is important not to take mineral oil simultaneously with other medications or supplements.

Emollient Laxatives (Stool Softeners)

Emollient laxatives, commonly known as stool softeners, include Colace, which contains docusate. This surfactant helps to "wet" and soften the stool. While emollient laxatives may take a week or longer to be effective, they are often used by individuals recovering from surgery, women who have given birth, or those with hemorrhoids.

Osmotic and Hyperosmolar Laxatives

Osmotic laxatives, such as Fleet Phospho-Soda, lucatose (Kristalose), magnesium hydroxide (Milk of Magnesia), lactitol (Pizensy), and polyethylene glycol (Miralax), are hydrating agents. They draw fluids into the intestine, making the stool softer and easier to pass. Drinking ample water with these laxatives is crucial to reduce the possibility of gas, cramps, and other side effects.

Stimulant Laxatives

Stimulant laxatives, such as bisacodyl (Correctol, Dulcolax, Feen-a-Mint) and sennosides (Ex-Lax, Senokot), provide almost instantaneous relief from constipation. They stimulate the intestine lining and accelerate the stool's journey through the colon. However, they should not be used daily or regularly, as they may weaken the body's natural ability to defecate and lead to laxative dependency. Stimulant laxatives may also cause cramping and diarrhea.

Frequently asked questions