Quick Relief: Natural Ways To Ease Constipation

Constipation is a common issue that can be addressed and treated in several ways. While there is no standard frequency for healthy bowel movements, it's important to listen to your body and take action if you're struggling to go. Quick fixes for constipation are best avoided, but there are some things you can do to get things moving within 30 minutes.

Increasing your fluid intake is one of the most important things you can do to relieve constipation. Water helps your gastrointestinal tract create the right consistency of stool. Drinking warm water can also stimulate the inner lining of the gut, causing contractions that push the stool along.

Osmotic laxatives, such as polyethylene glycol, are another option for quick relief from constipation. These work by drawing water into the intestines, softening the stool and making it easier to pass. Some osmotic laxatives, like Dulcolax Liquid, can provide relief in as little as 30 minutes.

If you're looking for a natural approach, drinking a cup of coffee can help. The caffeine increases the contractions of muscles within your gut, pushing things through. However, it's important to drink water along with your coffee, as too much coffee can lead to dehydration.

While it may take a little longer to see results, eating more fibre-rich foods or taking a fibre supplement can also help relieve constipation. Fibre slows digestion by adding bulk to your diet, keeping stools soft and moving.

Drink water

Drinking water is one of the simplest ways to help with constipation. Water is essential for your body to function properly, and staying well-hydrated is a key part of managing constipation. Here's how drinking water can help:

Water and Digestion

Water plays a crucial role in digestion. It keeps the food you eat moving smoothly through your intestines. Proper hydration ensures that your intestines remain smooth and flexible, facilitating the passage of stool. Dehydration is a common cause of constipation, as it leads to hard stools that are difficult to pass. By drinking enough water, you can help prevent this issue.

It is recommended to drink between 8 and 10 cups of water each day to prevent constipation. However, this may vary depending on individual factors. The National Institutes of Health suggests that women aim for 9 cups of fluids per day, while men should aim for approximately 13 cups. It's important to note that this recommendation includes fluids from food.

In general, 8 cups of water per day is a reasonable goal for healthy individuals. However, people with certain medical conditions may need to adjust their water intake. For example, those with heart or kidney issues may need to monitor their fluid intake. It's always best to consult with your doctor to determine the appropriate water intake for your specific needs.

Water and Fibre

Fibre is another important component in the fight against constipation. When increasing your fibre intake, it's crucial to drink plenty of water as well. Fibre absorbs water in the bowel, so adequate hydration is necessary to prevent dehydration. This combination of fibre and water helps to soften stools and facilitate easier passage.

Other Fluids to Consider

While water is essential, you can also include other fluids to stay hydrated. Vegetable juices, clear soups, and herbal teas are good options. However, it's best to avoid or limit alcohol and caffeinated drinks, as they can contribute to dehydration.

In conclusion, drinking water is a simple yet effective way to help with constipation. Staying properly hydrated ensures your body has the fluids it needs to keep your digestion running smoothly and prevent common issues like hard stools. By incorporating adequate water intake into your daily routine, you can help keep constipation at bay.

Drink coffee

Drinking coffee can be an effective way to relieve constipation, and it may even get your bowels moving within 30 minutes. Coffee stimulates colon contractions, which move faeces through the twists and turns of your colon to reach the exit. This process is called peristalsis.

Research has shown that 29% of coffee drinkers experience an increased urge to defecate after drinking coffee. The stimulating effect of drinking coffee in the morning plays into the body's natural digestive process, as contractions in the colon tend to be strongest at this time.

The laxative effect of coffee is enhanced by its caffeine content, which increases colon muscle contractions and stool movement. However, the time it takes for coffee to stimulate bowel movements varies depending on individual factors such as metabolism, general gastrointestinal health, and sensitivity to caffeine. Some people may experience the laxative effects of coffee within 30 minutes to an hour, while for others, it may take a few hours or may not happen at all.

While coffee can be a quick fix for constipation, it may not be a good long-term solution. Chronic constipation could indicate an underlying health issue, and drinking too much coffee may exacerbate certain conditions such as irritable bowel syndrome (IBS). Additionally, coffee can cause dehydration, irritate the gastrointestinal tract, disturb the balance of the gut microbiome, and lead to dependency. Therefore, it is important to consult a healthcare professional for a long-term solution to constipation and ensure that coffee consumption does not negatively impact your health.

Eat fibre-rich foods

Eating fibre-rich foods is an effective way to relieve constipation. Fibre supports the microbiome, the healthy balance of bacteria in the digestive tract, and it also helps with 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 passes through the digestive tract intact, helping to increase the bulk and frequency of your stool. Good sources of insoluble fibre include whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals, legumes (like lentils, black beans, and chickpeas), the skins and seeds of fruits and vegetables, and nuts.

Soluble fibre, on the other hand, dissolves in water and forms a gel-like consistency, which helps to soften your stool and reduce blood cholesterol and sugar levels. Apples, pears, citrus fruits, rye bread, and oats are good sources of soluble fibre.

Prunes are also an excellent food to relieve constipation. In addition to containing both types of fibre, they are rich in a naturally occurring sugar alcohol called sorbitol, which acts as a laxative.

If you are experiencing constipation, it is recommended to increase your fibre intake gradually over several days to give your body time to adjust.

Exercise

Research shows that regular exercise reduces the time it takes for food to move through the large intestine. This limits the amount of water the body can absorb from the stool, making it easier to pass. Exercise also speeds up your breathing and heart rate, stimulating the natural contractions of the muscles in your intestines.

The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week. That's about 30 minutes per day, five days a week. Even if you can't manage that, a simple 10- to 15-minute walk several times a day can help your body and digestive system work at their best.

Cardio exercises that get your blood pumping are a great way to stimulate your bowels. Running, swimming, cycling, or even a brisk walk can all help. Yoga is another excellent option, as certain poses work to massage the digestive tract and help move stool through your intestines.

Yoga poses for constipation relief:

• Supine Twist
• Cobra
• Child's Pose
• Half Spinal Twist
• Supine Spinal Twist
• Crescent Lunge Twist
• Legs Up the Wall
• Wind-Relieving Pose

A word of caution:

While exercise is a great way to help relieve constipation, it's important to consult a healthcare professional before starting a new exercise regimen, especially if you've been inactive for a while. Start slowly and gradually increase the intensity and duration of your workouts. Additionally, it's best to wait an hour after a big meal before doing any intense physical activity, as this can lead to bloating, gas, and constipation.

Use a laxative

Using Laxatives to Relieve Constipation

Laxatives are a common way to relieve constipation, and there are many different types available. They can be a safe and effective way to encourage bowel movements when natural methods are unsuccessful. However, it is important to remember that laxatives should not be overused and are not a substitute for a healthy diet and lifestyle.

Types of Laxatives

There are several types of laxatives, each working in a different way to relieve constipation:

• Osmotic laxatives draw water into the intestines from the surrounding tissues. An example of this type is magnesium citrate, which can produce a bowel movement in 30 minutes to 6 hours.
• Bulk-forming laxatives often derived from plants, help form a watery gel in the intestines that adds body and lubrication to the stool. These include Metamucil and Citrucel, which are available in powder and capsule form.
• Stimulant laxatives are fast-acting laxatives that stimulate the intestines to have a bowel movement. Dulcolax and Senokot are examples of stimulant laxatives available as tablets, pills, powders, chewables, liquids, and suppositories.
• Saline laxatives are magnesium-based laxatives that pull water into the intestines. An example is liquid magnesium citrate, which is the fastest-acting oral laxative option, taking effect within 30 minutes.
• Lubricant laxatives are oily laxatives that coat the intestines and stool to help them pass through more quickly. Mineral oil is an example of a lubricant laxative available in liquid or enema form.
• Stool softeners are a type of laxative that gently lubricates the stool by adding a compound that absorbs water. They typically contain docusate sodium and docusate calcium as active ingredients and are useful for temporary, mild, or chronic constipation.
• Guanylate cyclase-C agonist laxatives are typically prescribed for chronic constipation with no known cause or due to irritable bowel syndrome (IBS). An example is linaclotide (Linzess).

Choosing a Laxative

The choice of laxative depends on the individual's needs and the cause of their constipation. Stool softeners, for example, may be suitable when immediate relief is not required but regulation of bowel movements within a few days is desired. Saline laxatives tend to work very fast, while stimulant laxatives are fast-acting but can take some time to work. Bulk-forming laxatives, stool softeners, and guanylate cyclase-C agonist laxatives generally take longer to work.

It is important to consult a healthcare professional before taking any laxative, especially if you are taking other medications, to ensure there are no interactions or complications. They can advise on the most suitable type of laxative and provide guidance on dosage and duration of use.

Safety Considerations

Laxatives should be used with caution and only as directed. Overuse of laxatives can lead to electrolyte disturbances, changes in body salts and minerals, and dependency on the laxative for bowel movements. They may also cause side effects such as throat irritation and allergic reactions. Therefore, it is important to follow the instructions and, if any concerns or persistent side effects arise, consult a healthcare professional.

Frequently asked questions