Quick And Natural Relief: Softening Stool Without Laxatives

Constipation is a common problem, affecting around 16% of adults in the United States. It can be uncomfortable and even painful. While over-the-counter laxatives may help relieve symptoms, they can also cause unwanted side effects such as diarrhoea, flatulence, bloating, and pain. Fortunately, there are some natural remedies that may help to soften your stool.

Drink more water

Drinking enough water is one of the most basic yet effective ways to soften your stool. Water is a natural way to prevent or relieve constipation, and it is recommended to drink more water if you are experiencing constipation.

The stool becomes hard, clumpy, and possibly painful when it doesn't have enough water content as it enters the colon. Dehydration can occur due to various reasons, such as prolonged stress, an inconvenient toilet situation, or side effects of medication. Dry, dehydrated stools can further complicate digestive health problems and cause stress.

Drinking more water softens the stools and helps them move more easily through the colon. It is recommended to drink an extra 2 to 4 glasses of water per day if you are constipated. However, the amount of water needed varies from person to person, and there is no magic number for daily fluid intake. As a general guideline, the National Academy of Medicine recommends that adult males and females get 3.7 litres and 2.7 litres of water per day, respectively. This includes water from food.

Additionally, you can determine if your body is getting enough fluids by observing the colour and frequency of your urine. If your urine is dark yellow, has a low volume, and you urinate infrequently, it indicates that your body is not getting enough fluids, and you may be dehydrated.

Drinking carbonated or sparkling water may be even more effective at relieving constipation than regular water. However, it is important to avoid sugary carbonated drinks, as they can have harmful health effects and may worsen constipation.

Along with increasing water intake, it is also important to incorporate more fibre-rich foods into your diet, engage in regular exercise, and listen to your body's signals to help soften your stool and relieve constipation.

Increase fibre intake

Increasing your fibre intake is one of the most common pieces of advice given to people experiencing constipation. Fibre is the non-digestible carbohydrate found in all plant foods, including fruits, vegetables, grains, nuts, and seeds. It is generally split into two groups: soluble and insoluble fibre.

Soluble Fibre

Soluble fibre dissolves in water and forms a gel-like substance, helping to soften stools and increase the frequency of bowel movements. Good sources of soluble fibre include:

• Oat bran
• Nuts
• Seeds
• Beans
• Peas
• Lentils
• Some fruits and vegetables
• Psyllium fibre supplements (e.g. Metamucil)

Insoluble Fibre

Insoluble fibre does not break down in gastrointestinal fluids and passes straight through the gut undigested. This adds bulk to the stool and stimulates movement through the gut. Good sources of insoluble fibre include:

• Wheat bran
• Nuts
• Vegetables
• Dried fruits
• Whole grains

The recommended daily fibre intake varies depending on age and sex. The Academy of Nutrition and Dietetics recommends 14 grams of fibre for every 1,000 calories consumed. The Dietary Guidelines for Americans 2020-2025 recommends that adult women consume 22-28 grams of fibre daily, while adult men should consume 28-34 grams.

It is important to note that increasing fibre intake may not always be the solution to constipation. For those with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), a high fibre diet may not be beneficial and could even worsen symptoms. If constipation is accompanied by other symptoms such as rectal bleeding, abdominal pain, or weight loss, it is important to consult a doctor.

Exercise regularly

Regular exercise is a great way to keep your digestive system healthy and active. It can help relieve constipation by stimulating the intestines to contract, making digestion more efficient. The Physical Activity Guidelines for Americans recommend that adults get at least 150 to 300 minutes of mild to moderate-intensity exercise weekly, or 75 minutes of high-intensity exercise.

Yoga is a great way to get some exercise and relieve constipation. Certain poses can help to reduce stress and increase blood flow to the intestines, making it easier for stool to pass. The National Institutes of Health (NIH) recommends trying poses such as Virasana (Hero's Pose), Adho Mukha Virasana (Downward-Facing Hero's Pose), and Pavanmuktasana (Wind-Releasing Pose). These poses can be found and followed easily through online tutorials.

Walking is another great way to get some exercise and relieve constipation. The NIH recommends walking for 20 to 30 minutes to help stimulate the bowels. Swimming is also recommended as a way to get your body moving and relieve constipation.

Other exercises that can help with constipation include:

• Pelvic floor exercises
• Forward lunges
• Deep breathing

Try natural stool softeners like olive oil or aloe vera juice

Olive oil is a natural lubricant that can be used to treat constipation. The fats in olive oil can help smooth the insides of the bowel, making it easier for stools to pass. It can also help the stool hold in more water, keeping it softer. One tablespoon of olive oil, taken on an empty stomach in the morning, may relieve constipation for many healthy adults. However, people should not take more than one tablespoon, as this can lead to diarrhoea and cramps.

Olive oil is also considered a healthy fat because it contains primarily monounsaturated fats, which are better for weight loss than saturated fats or trans fats. It also has other health benefits, such as lowering cholesterol and helping to balance blood sugar levels.

Aloe vera juice, which is prepared from the leaves of the aloe vera plant, can also be used as a natural stool softener. It is rich in compounds that help ease inflammation of the digestive tract. To soften stools, a person can consume aloe vera juice by adding it to smoothies or juices or drinking it on its own. However, doctors advise against drinking aloe vera juice during pregnancy or when breastfeeding, and it should not be given to children under 12 months. It should also only be used for short periods, as it can cause digestive issues. Before consuming aloe vera juice, it is recommended to test for an allergy by putting a small amount on the inside of your forearm and waiting 24 hours to see if any reaction occurs.

Take mineral oil

Mineral oil is a lubricant laxative that has been used for many years to treat constipation. It works by coating the stool and the inside of the bowel with moisture, preventing water loss and helping to keep the stool from drying out. This makes it easier for the stool to pass through the intestines.

How to Take Mineral Oil

Mineral oil is available in liquid or oral form, or as an enema. It can be purchased without a prescription, but you should always follow the instructions carefully and take it exactly as directed. The oral dose for adults is 15 to 45 milliliters (ml), but this may vary depending on the product, so it is important to check the label or consult your doctor or pharmacist if you are unsure. It is recommended to take mineral oil at bedtime, as it can take about 6 to 8 hours to work. This may reduce the chance of having to wake up in the middle of the night to go to the bathroom.

Precautions and Side Effects

Mineral oil should not be taken with meals or within 2 hours of taking another medication, as it can interfere with the absorption of important nutrients and the effectiveness of other medications. It can also interfere with the absorption of fat-soluble vitamins A, D, E, and K, so it is recommended to take it on an empty stomach. It should not be used for more than 7 days unless directed by a doctor.

Mineral oil may leak from the rectum, especially at higher doses, and can cause irritation or itching. Lowering the dose may help reduce this problem. It is also important to be careful when giving mineral oil to children, as inhaling it can result in respiratory problems, including pneumonia.

Lifestyle Changes

In addition to taking mineral oil, making certain lifestyle changes can help prevent or relieve constipation. These include exercising regularly, staying hydrated by drinking enough water, and eating a healthy diet with plenty of fibre-rich foods such as bran, fruits, and vegetables.

Frequently asked questions