Quick Constipation Relief: What Works?

Constipation is an uncomfortable and common issue that many people experience. It can be caused by dehydration, a lack of fibre in the diet, or underlying medical conditions such as irritable bowel syndrome (IBS). To get immediate relief from constipation, there are several options to consider.

Increasing water intake is often recommended as a simple and effective way to soften stools and promote bowel movements. In addition to water, drinking caffeinated coffee or tea can act as a natural laxative and stimulate the digestive system. Consuming fibre-rich foods or taking fibre supplements can also provide relief by adding bulk to stools and promoting regularity. For those who prefer a natural approach, eating prunes or taking probiotic supplements may be beneficial.

Over-the-counter medications such as osmotic or stimulant laxatives are also widely recommended for quick relief. Osmotic laxatives work by drawing water into the colon, softening stools, and making them easier to pass. Stimulant laxatives, on the other hand, stimulate the muscles in the gastrointestinal tract to contract, speeding up bowel movements. However, these laxatives may cause side effects such as cramping and diarrhoea.

If constipation persists or is accompanied by severe symptoms, it is important to consult a doctor for further advice and treatment options.

Drink more water

Drinking water is one of the simplest ways to relieve constipation. The large intestine soaks up water from food waste when there is not enough water in the body, resulting in hard stools that are difficult to pass. Staying well-hydrated is, therefore, a key part of your plan to "get things moving" again.

Water is important for digestion as it keeps food moving through your intestines, and it keeps your intestines smooth and flexible. It is recommended that you drink an extra 2 to 4 glasses of water per day if you are constipated.

In addition to drinking water, you can also try drinking lemon water. The citrus may help stimulate your colon and some studies show that drinking warm water in the morning can help break down foods.

It is important to remember that drinking more water will not cure constipation, but it will help keep the stool soft and easy to pass.

Eat fibre-rich foods

Eating fibre-rich foods is a great way to relieve constipation. Fibre supports the microbiome, the healthy balance of bacteria in the digestive tract. It also aids gut motility, the coordination of muscle contractions in the intestines that push food along the digestive process.

There are two types of fibre: soluble and insoluble. Insoluble fibre is what we think of as roughage. It passes through the digestive tract intact, adding bulk to the stool. Foods high in insoluble fibre include the skins and seeds of fruits and vegetables.

Soluble fibre, on the other hand, dissolves in water to form a gel-like substance. This gel acts as a natural stool softener, making bowel movements easier and more comfortable to pass. Soluble fibre can be found in foods such as potatoes, apples, pears, kiwis, figs, citrus fruits, spinach and other greens, legumes, chia seeds, flaxseeds, rye bread, and oat bran.

It's important to note that increasing fibre intake should be done gradually. Adding too much fibre too quickly can cause gastrointestinal symptoms such as gas, cramping, or bloating. The goal is to slowly add more high-fibre foods so that your digestive system has time to adjust.

In addition to fibre-rich foods, staying properly hydrated is also crucial for relieving constipation. Water helps fibre work effectively, and dehydration can lead to hard, dry stools that are difficult to pass.

Try a laxative

Laxatives are a great way to relieve constipation, and they are widely available and affordable. They can be bought without a prescription, either over the counter at your local pharmacy or online.

There are five main categories of laxatives, each working in a slightly different way:

Bulk-forming laxatives

Bulk-forming laxatives are basically concentrated dietary fibre. These natural laxatives bulk up the waste inside your bowel, stimulating the muscles to get moving. They are not the fastest fix, taking two or three days to work, but they are a good place to start because they are relatively gentle on your system. Bulk-forming laxatives are available without a prescription and include Fybogel (active ingredient: ispaghula husk).

Stimulant laxatives

Stimulant laxatives stimulate the muscles lining your gut, helping to move things along. They are the fastest-working oral laxatives, with overnight results. However, they can cause tummy pain, so make sure not to exceed the recommended dose. Prolonged use is not advised because your gut's muscles can grow dependent on them. Examples include Senokot (made from senna pods) and Dulcolax (active ingredient: bisacodyl).

Suppositories

Suppositories are a type of stimulant laxative lozenge that you put inside your back passage to encourage the muscles to contract. You’ll need to go about 20 minutes after inserting a suppository, so take care with your timing! Suppositories containing glycerol or bisacodyl are the fastest-working laxatives.

Osmotic laxatives

Osmotic laxatives draw water from the rest of your body and redirect it to your bowel, softening your blockage. They take two or more days to work. Osmotic laxatives include lactulose liquid, which is one of the few types of laxatives suitable for children.

Stool-softener laxatives

Stool-softener laxatives are similar to osmotic laxatives, letting water into your gut to soften what’s inside and make it easier to pass. They include Dulcoease (docusate sodium) capsules, and they’re widely available online.

When to see a doctor

The NHS recommends starting with a bulk-forming laxative. If that doesn’t help, then try a stool-softening or osmotic laxative. Next, try a stimulant laxative or a suppository. Speak to a GP or pharmacist if you’re unsure which laxative to use. Some people should avoid laxatives completely, including children (unless advised by a doctor) and people with certain conditions such as Crohn’s disease or ulcerative colitis.

Drink coffee

Drinking coffee can be an effective way to stimulate your bowels and relieve constipation. Coffee stimulates the muscles in the digestive system, and the caffeine in coffee increases colon muscle contractions and stool movement.

According to a 1998 study, caffeinated coffee can stimulate the gut in a similar way to a meal. The stimulating effect of drinking coffee in the morning also plays into the body's natural digestive process, as contractions in the colon tend to be strongest at this time.

However, it's important to note that coffee may not be a suitable long-term solution for constipation. Persistent constipation could be a sign of another health issue, such as hypothyroidism or irritable bowel syndrome (IBS). Coffee's acidity might irritate the stomach and intestines, which could increase constipation or gastrointestinal pain. Additionally, coffee can cause dehydration, which may worsen constipation.

If you're experiencing constipation, it's recommended to focus on adequate hydration, daily fibre consumption, and consulting a doctor to rule out any underlying health issues.

Get some exercise

Exercise is a great way to get things moving if you're feeling constipated. It may not be an immediate solution, but it can help speed up the process and prevent constipation in the future. Here's how:

How Exercise Helps with Constipation

Exercise helps reduce the time it takes for food to move through the large intestine. This is important because the longer stool stays in the large intestine, the more water is absorbed from it, resulting in hard, dry stools that are more difficult to pass. Exercise, especially aerobic exercise, also increases your breathing and heart rate, which stimulates the natural contractions of the muscles in your intestines. These intestinal contractions help move stools out more quickly.

When to Exercise

It's best to wait at least an hour after a big meal before engaging in strenuous physical activity. This is because, after eating, blood flow is directed towards your stomach and intestines to aid digestion. If you exercise right after eating, the blood flow is redirected to your heart and muscles, resulting in weaker intestinal contractions and slower movement of food through your intestines. This can contribute to bloating, gas, and constipation.

Recommended Exercises for Constipation Relief

Any physical activity is better than none, and simply getting up and moving can help. A regular walking routine, even just 10 to 15 minutes several times a day, can be beneficial for your digestive system. If you're already physically fit, you might try more intense aerobic exercises like running, jogging, swimming, or even swing dancing! Yoga is another excellent option, as it incorporates stretching, which may also help ease constipation.

Exercise and Lifestyle Changes for Long-Term Relief

In addition to incorporating more exercise into your routine, making some lifestyle changes can help prevent constipation in the long term. These include increasing your consumption of dietary fiber and fluids, which can help soften stools and improve regularity. It's also important to avoid a sedentary lifestyle, as inactivity is a key factor leading to constipation.

A Note on Age

It's worth noting that increasing exercise to relieve constipation may be more effective in older individuals, who tend to be more sedentary.

Frequently asked questions