Passing stool can be a difficult and painful experience, but there are several ways to soften it and make the process easier. Firstly, it is important to stay hydrated by drinking plenty of water, as dehydration is a common cause of hard stool. In addition to water, certain foods and drinks can help soften stool, including coffee, prunes, and prune juice. Increasing your fibre intake is also beneficial, as fibre adds bulk to the stool and helps it move through the digestive tract more easily. Exercise is another effective way to stimulate bowel movements, as it increases blood flow to the abdomen and encourages the movement of stool. Finally, if lifestyle changes are not enough, there are over-the-counter and prescription medications available, such as stool softeners and laxatives, that can help soften the stool and provide relief from constipation.
What You'll Learn
Drink more water
Drinking water is one of the most effective ways to soften your stool and prevent constipation. Water is essential to keeping stools soft and easy to pass, as it helps to prevent dehydration, a common cause of hard stools.
The large intestine absorbs excess liquid from food as it passes through the digestive tract. The longer stool spends in the colon, the more liquid is lost, and the harder it becomes. Drinking enough water ensures that your body does not draw water out of your stool, keeping it soft and easy to pass.
The amount of water a person needs varies depending on factors such as activity level and climate. As a general rule, if your urine is dark yellow and you urinate infrequently, you may be dehydrated. Aim to drink enough water so that your urine is a pale yellow colour. Doctors recommend that women drink about 2.7 litres of water per day, while men should aim for about 3.7 litres. However, depending on your activity level and climate, you may need to adjust this amount.
In addition to drinking enough water, it is important to eat a diet high in fibre, which helps to add bulk to the stool and stimulate bowel movements. Fibre-rich foods include fruits, vegetables, beans, and whole grains.
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Eat more fibre
Fibre is the indigestible material in plant foods. Your body passes it through without absorbing it. Fibre helps produce soft, bulky stools that are easy to pass.
There are two types of fibre: insoluble and soluble. Insoluble fibre bulks up your stool and acts like a brush, sweeping through your bowels to get everything out and keep things moving. Soluble fibre absorbs water and forms a gel-like substance, helping your stool pass smoothly through your bowels and improving its form and consistency.
How to eat more fibre
- Eat whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower and green beans to get insoluble fibre.
- Eat oats, peas, beans, apples, citrus fruits, carrots, and barley to get soluble fibre.
- Eat lots of different grains and vegetables to get both types of fibre.
- Drink extra water to help dissolve the water-soluble fibre.
- Eat more fibre gradually to avoid bloating and abdominal discomfort.
- Eat flax seeds to help with constipation caused by IBS. Start with 1 teaspoon per day and gradually increase the dose up to a maximum of 2 tablespoons throughout the day.
- Eat prunes to help relieve constipation. Prunes are high in fibre and contain the sugar alcohol sorbitol, a natural laxative.
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Use a stool softener
Stool softeners are a type of laxative that can provide relief from constipation. They are usually taken orally in the form of tablets, capsules, syrup or liquid. They can also be administered rectally in the form of an enema. Stool softeners work by increasing the amount of water and fat that mixes with your stool, making it softer and easier to pass. The active ingredients in stool softeners are docusate sodium and docusate calcium.
Stool softeners are typically used on a short-term basis to relieve constipation. They are especially helpful for people who should avoid straining during bowel movements due to heart conditions, hemorrhoids, or recent surgeries. They are also commonly used by pregnant people, as constipation can affect up to 39% of pregnancies.
It is important to note that stool softeners should only be used when needed and should not be taken for more than one week unless directed by a healthcare provider. Side effects of stool softeners may include stomach pain, nausea, and diarrhoea. If you experience any serious side effects, such as difficulty swallowing or breathing, seek medical help immediately.
Before taking a stool softener, be sure to consult your doctor or pharmacist, especially if you are pregnant, breastfeeding, or taking other medications. Additionally, stool softeners should not be given to children without first consulting a healthcare provider.
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Try a lubricant laxative
Lubricant laxatives are a type of laxative used to treat constipation. They work by lubricating the intestinal wall and stool mass, coating them with a waterproof film layer to prevent the stool from drying out. This makes the stool slippery and easier to pass through the intestines. Lubricant laxatives include magnesium hydroxide/mineral oil.
Mineral oil is a lubricant laxative that can be taken orally as directed by a doctor or according to the product package. It is important to carefully measure the dose using a special measuring device or spoon, as household spoons may not provide an accurate dose. It should also be taken on an empty stomach as it can interfere with the absorption of certain vitamins. Additionally, it should not be taken by older adults, children under 6, or bedridden individuals. It may take 6 to 8 hours for this medication to cause a bowel movement.
Lubricant laxatives can cause side effects such as anal seepage, pruritus ani (an intense itch around the anus), perianal discomfort, and intestinal malabsorption. It is important to consult a doctor or pharmacist to ensure these drugs do not cause harm when taken with other medications.
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Eat foods with a laxative effect
Eating foods with a laxative effect can help to soften stool that is ready to come out. Here are some foods that can help:
Prunes or Prune Juice
Prunes contain sorbitol, which draws water into the stool, making it soft and easy to pass. A 2022 study found that prune juice significantly softened stool in participants with chronic constipation.
High-Fiber Foods
Fiber adds bulk to the stool and stimulates the bowels. It can also help to reduce blood cholesterol and blood sugar levels. Soluble fiber, found in foods like oats, peas, beans, apples, citrus fruits, carrots, and barley, forms a gel-like material in water. Insoluble fiber, found in foods like whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower and green beans, passes through the digestive tract intact. Many plants contain both types of fiber.
Yogurt and Other Fermented Dairy Products
Live culture yogurt and fermented dairy products like kefir can help restore and rebalance gut bacteria, which can aid in digestion and the absorption of nutrients. They may be especially helpful for those with irritable bowel syndrome, unexplained diarrhea and constipation, or constipation after taking antibiotics.
Coffee
Coffee has a mild laxative effect and can help keep your bowels regular. However, if you already drink coffee regularly, you may need to increase your intake or switch to another method, as your body may be accustomed to its effects.
Olive and Flaxseed Oils
Olive and flaxseed oils may have a mild laxative effect and can help improve digestion. They also contain compounds with antioxidant, antibacterial, and anti-inflammatory properties.
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Frequently asked questions
Try drinking more water, eating more fibre, and consuming foods with natural laxative effects, such as prunes or prune juice.
Try to get regular exercise, reduce stress, and eat smaller meals more frequently.
If you have severe abdominal pain, rectal bleeding, or if home remedies have not worked after a few days, you should consult a doctor.