Relieving Constipation: Get Things Moving

If you're struggling to go to the bathroom, there are several things you can try to get things moving. Firstly, drinking a glass of water or two can help, as can drinking a hot beverage, such as coffee or tea. Eating more fibre-rich foods, such as fruits, vegetables, whole grains, and pulses, can also help to get things moving. If you're still struggling, you could try a laxative, a stool softener, or a natural remedy such as prune juice, olive oil, or senna tea.

Drink coffee

Drinking coffee can be an effective way to stimulate a bowel movement. Coffee is a warm beverage that can kick your gut into action. The heat from the coffee, as well as the high levels of caffeine, are known to stimulate colon motility.

However, it is important to note that caffeine can act as a diuretic, which can lead to dehydration and potentially worsen constipation. Therefore, it is crucial to stay hydrated by drinking plenty of water along with your coffee. Additionally, coffee should be consumed in moderation as excessive caffeine intake may have negative health effects.

Coffee is not the only way to stimulate a bowel movement. There are several other methods that can help relieve constipation, including:

• Drinking plenty of water: Water helps to soften stool, making it easier to pass. It is recommended to drink at least 1.8 litres or about seven to eight 8-ounce glasses of water daily for regular bowel movements.
• Increasing fibre intake: Fibre adds bulk to the stool and stimulates the bowels to move. High-fibre foods include whole-grain bread, cereal, fruits like apples, and vegetables like broccoli and carrots.
• Exercise: Light exercises like walking or yoga can increase blood flow to the abdomen, stimulating the digestive tract and encouraging bowel movements.
• Squatting position: Adopting a squatting position while on the toilet can help align the rectum for easier elimination. Placing a footstool under your feet to raise your knees higher than your hips can help simulate a squatting position.
• Natural remedies: Some natural remedies like probiotics and herbal teas may help treat and prevent constipation. However, it is important to consult a doctor before taking any herbal remedies, as they may interact with medications.

Squat when you poop

Adopting a squatting position while pooping is a natural way to relieve constipation. The position can be achieved by placing your feet on a small footstool or a Squatty Potty, which is a device that lifts your knees into a squat-like position. Squatting relaxes the puborectalis muscle, straightens the rectum, and reduces straining. This position is considered more natural in many Asian and African countries, and people in these regions have lower rates of constipation and hemorrhoids.

X-rays show that the rectum straightens out more when squatting, and studies indicate that people who use posture-changing devices to squat go to the toilet more quickly, strain less, and empty their bowels more completely. Squatting can also help to prevent constipation and may even replace the need for laxatives and other medications.

If you don't have access to a Squatty Potty or a footstool, you can simply bend your knees and hips deeply to achieve a similar squatting position. For older adults with joint issues, a posture-changing device may be particularly helpful.

It is important to note that if you experience chronic constipation or other gastrointestinal symptoms, you should consult a doctor before trying new positions.

Use a fibre supplement

Fibre supplements are an effective way to induce bowel movements if your constipation is caused by a low-fibre diet. They add bulk to your stool, making it easier for your body to pass it out of your system.

Fibre supplements typically contain psyllium, calcium polycarbophil, or methylcellulose. These supplements are available over the counter at pharmacies or health food stores, and online.

If your constipation is caused by a lack of fibre in your diet, fibre supplements can be an effective solution. However, it's important to note that increasing your fibre intake through supplements or dietary changes may not be the best solution for everyone. Some studies have shown that reducing fibre intake can improve constipation symptoms for some people.

If you are unsure whether your constipation is caused by a lack of fibre, it's a good idea to consult your doctor or a healthcare professional. They can advise you on the best course of treatment and help you determine the underlying cause of your constipation.

When taking fibre supplements, it's important to start with a low dose and gradually increase the amount. This will help your body adjust to the increased fibre intake and reduce the risk of side effects such as bloating, pain, gas, and bloating.

Additionally, it's crucial to drink plenty of water when taking fibre supplements. Fibre works by absorbing water and forming a gel-like substance that helps to soften the stool and improve its consistency. Therefore, adequate water intake is necessary for fibre supplements to be effective.

Fibre supplements are generally safe, but it's always a good idea to consult a healthcare professional before starting any new supplement, especially if you have any underlying health conditions or are taking medications. They can advise you on the appropriate type and dosage of fibre supplement for your specific needs.

Take a laxative

Taking a laxative is one of the most effective ways to stimulate a bowel movement. Laxatives are medications that encourage bowel movements. They are available over the counter at your local pharmacy and come in various forms, including stimulant laxatives, osmotic laxatives, and lubricant laxatives.

Stimulant laxatives make your intestines contract, forcing the contents further down your digestive tract. This type of laxative can take 6 to 12 hours to work and is recommended for severe constipation that does not respond to other treatments. Examples of stimulant laxatives include bisacodyl (Dulcolax, Ducodyl, Correctol) and senna sennosides (Senokot). Doctors advise using stimulant laxatives only when other treatments have been unsuccessful.

Osmotic laxatives, such as magnesium hydroxide (Phillips Milk of Magnesia) and polyethylene glycol (MiraLAX), help move fluids through the colon. They are effective for many people but generally take 2 to 3 days to work.

Lubricant laxatives, like mineral oil, coat the intestinal walls and stool mass, helping the stool retain water and pass more easily.

It is important to follow the instructions for dosage and only take laxatives under medical supervision. Prolonged or excessive use of laxatives can be harmful and may decrease the bowel's natural ability to move stool.

Laxatives can be an effective short-term solution to constipation, but it is essential to address the underlying causes of constipation through diet and lifestyle changes.

Drink more water

Water is essential for digestion. It keeps food moving through your intestines and helps to keep them smooth and flexible. Dehydration is one of the most common causes of constipation, so drinking plenty of water can be a simple way to ease constipation and get things moving again.

The large intestine has one main function: to absorb water from waste liquid and turn it into a solid waste known as stool. If you don't have enough water in your body, the large intestine will absorb water from your food waste, making your stool hard and difficult to pass. Drinking plenty of water will prevent this from happening and will keep your stool soft.

The recommended amount of water to drink varies. The National Health Service (NHS) in the United Kingdom recommends that an average adult should aim to drink 6–8 glasses of water per day. The National Institutes of Health suggests that women should drink 9 cups of fluids a day and men should drink 13 cups on average, including fluids from food. However, there is no set recommendation, and you should let your body be your guide.

If you are experiencing constipation, drinking an extra 2 to 4 glasses of water per day may help to get things moving. In addition to water, other fluids such as vegetable juices, clear soups, and herbal teas can also help with hydration. It is best to avoid alcoholic and caffeinated drinks, as these can contribute to dehydration.

While drinking water is important, it is also crucial to combine high fluid intake with a high-fibre diet. Fibre helps to add bulk to your stool, making it easier to pass. Good sources of fibre include whole grain pasta, bread, and cereal, as well as fruits and vegetables.

Frequently asked questions