Pooping Tricks To Unblock Your System

Constipation is a common issue that can be uncomfortable and have a significant impact on your quality of life. It occurs when you have fewer than three bowel movements a week and your stools are hard, dry, and difficult to pass. There are several things you can try to find relief from constipation.

One of the best natural remedies for constipation is to drink plenty of water. Water helps to soften your poop and makes it easier to pass through your system. It is recommended to consume around 6-8 cups or 2 litres of water per day.

Increasing your fibre intake is another effective way to relieve constipation. Fibre adds bulk to your stool and helps it pass through your digestive system more quickly. Good sources of fibre include whole grains, nuts, seeds, fruits, and vegetables. It is recommended that adult women consume about 25 grams of fibre per day, while adult men should aim for about 38 grams. However, it is important to increase your fibre intake gradually to avoid side effects such as gas, bloating, and stomach pain.

In addition to these natural remedies, there are also over-the-counter products that can help with constipation, such as lubricants, stool softeners, fibre supplements, and various types of laxatives. These products are generally safe as long as you follow the instructions carefully. However, it is important to note that overuse of laxatives can worsen your symptoms and harm your health.

If you are experiencing severe constipation that does not respond to home remedies or over-the-counter treatments, it is important to consult a healthcare professional. They can evaluate your condition and provide guidance on the best course of treatment.

Drink more water

Drinking more water is one of the simplest ways to relieve constipation. Water is essential for easing constipation and promoting regular bowel movements. Here are some reasons why staying hydrated can help you poop when you're constipated:

Water Keeps Things Moving

Water is crucial for digestion. It helps to keep food moving smoothly through your intestines. When you don't drink enough water, your large intestine absorbs water from your food waste, resulting in hard stools that are challenging to pass. Staying well-hydrated ensures that your intestines remain smooth and flexible, facilitating the passage of stool.

Aim for Adequate Daily Water Intake

It's important to drink enough water throughout the day to prevent constipation. The recommended daily fluid intake varies, but a good guideline is about 11.5 cups of fluid for women and 15.5 cups for men. This includes water and other liquids, and you can also get about 20% of this amount from water-rich foods and beverages like tea, milk, and juice. Remember to listen to your body and adjust your water intake during exercise or hot weather.

Water Works Best with Fibre

Pairing water with a fibre-rich diet is an effective way to combat constipation. Fibre acts like a broom, sweeping waste out of your body. It adds bulk and softness to your stool, making it easier to pass. Water helps fibre do its job by keeping things moving along your digestive tract. Together, water and fibre are a dynamic duo for healthy digestion.

Warm Water and Carbonation Can Help

If you're looking for an extra boost, try drinking warm water. Warm water stimulates the inner lining of your gut, triggering contractions that help move stool along. Carbonated or sparkling water can also be beneficial, as it may be more effective than still water at relieving constipation. However, avoid sugary carbonated drinks, as they can have harmful health effects and potentially worsen constipation.

Stay Hydrated to Prevent Constipation

Constipation can be uncomfortable and disruptive, but staying hydrated is a simple and effective way to prevent and relieve it. Drinking plenty of water ensures your body has the fluids it needs to keep things moving smoothly through your digestive system. So, the next time you're feeling constipated, reach for a glass of water, and your body will thank you!

Eat more fibre-rich foods

Eating more fibre-rich foods is a great way to help relieve constipation. Fibre is a type of carbohydrate that slows digestion by adding bulk to your diet, helping you feel fuller faster, and aiding the passage of stools through your digestive system.

There are two types of fibre: insoluble and soluble. Insoluble fibre, found in wheat bran, vegetables, and whole grains, adds bulk to stools and may help them pass more quickly and easily through the digestive system. Soluble fibre, found in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables, absorbs water and forms a gel-like paste, which softens the stools and improves their consistency.

A mix of both types of fibre in your diet is ideal, and the recommended total fibre intake per day is 25 grams for females and 38 grams for males. Good sources of fibre include:

• Whole grains
• Nuts and seeds
• Fruits and vegetables

When increasing your fibre intake, it's important to also drink plenty of water. Fibre absorbs water, so staying hydrated will help fibre do its job effectively. Additionally, dehydration is a common cause of constipation, as it prevents the intestines from adding enough water to stools, resulting in hard and dry stools that are difficult to pass.

Try a stool softener

Stool softeners are a type of laxative that can provide relief from constipation. They are called emollient laxatives and work by increasing the amount of water and fat that mixes with your stool, preventing dry, hard masses from forming. This makes your stool softer and easier to pass. The active ingredients in stool softeners are docusate sodium and docusate calcium. A common brand of docusate is Colace.

You can take stool softeners orally or rectally. They come in the form of tablets, capsules, liquid, syrup, or a rectal enema. The best time to take a stool softener is usually at bedtime, and it can take between 12 to 72 hours for it to start working. You shouldn't take stool softeners for more than a week unless directed by your healthcare provider.

Stool softeners are especially helpful for people who should avoid straining during bowel movements due to heart conditions or recent medical procedures and surgeries. They are also recommended for pregnant people who are experiencing constipation.

Side effects of stool softeners may include stomach pain, nausea, and diarrhoea. They are generally considered safe to use, but it's important to consult your doctor if you experience severe or persistent side effects, or if your symptoms don't improve within a week.

In addition to medication, you may also want to try natural stool softeners for mild constipation. These include:

• Drinking more water
• Getting regular exercise
• Increasing your daily fibre intake

Try a suppository

If you're constipated and nothing else is working, you might want to try a suppository. This is a small capsule that you insert into your rectum, which then dissolves to release medication. Suppositories are a fast and effective way to stimulate a bowel movement, usually working within an hour, and sometimes as quickly as 15 minutes.

Suppositories are available over the counter and are a good option if oral laxatives irritate your digestive system or cause abdominal pain. The most common type of suppository for constipation is a glycerin suppository, which draws water into the bowel and gives you the urge to poop fast.

Before using a suppository, make sure you read the instructions on the label. Here are some general guidelines to using a suppository:

• Wash your hands (and put on gloves if you prefer)
• Remove the suppository from its outer case
• Apply a small amount of water-based lubricant to the suppository to help it slide in more easily (this step is optional, but you could also dip it in warm water)
• Use your finger to insert the suppository about an inch into your rectum
• Sit or lie still until you feel the urge to poop

Suppositories don't usually cause side effects, but if the suppository causes rectal bleeding or doesn't produce a bowel movement within an hour, seek immediate medical advice.

Take a laxative

Taking a laxative can be an effective way to relieve constipation, but it's important to do so safely and sparingly. Laxatives are available in various forms, including pills, capsules, liquids, suppositories, and enemas, and can be purchased over the counter or with a prescription. They work by softening stools or stimulating the bowels, but they should not be used as a long-term solution.

If you're considering taking a laxative, it's important to choose the right type for your needs. The most common types of laxatives include:

• Bulk-forming laxatives: These are often recommended as the first-line treatment for constipation. They increase the bulk of stools by drawing water into them, making them softer and easier to pass. Examples include psyllium (Metamucil®), polycarbophil (FiberCon®), and methylcellulose (Citrucel®).
• Osmotic laxatives: These work by increasing the water content in the bowels, softening the stool. Examples include polyethylene glycol (MiraLAX®) and magnesium hydroxide solution (Dulcolax®, Ex-Lax®, or Milk of Magnesia).
• Stool softener laxatives: Also known as emollient laxatives, these increase the water and fat content in the stool, making it softer. An example is docusate (Colace®).
• Lubricant laxatives: These coat the colon, making it slick and preventing water absorption from the stool, thus keeping it soft. An example is mineral oil.
• Stimulant laxatives: These stimulate the nerves that control the muscles in the colon, forcing it into motion and moving the stool along. Examples include bisacodyl (Correctol® or Dulcolax®) and senna (Fletcher's® Laxative).

When taking a laxative, it's important to follow the instructions carefully to avoid side effects. Be sure to take the correct dosage and only take laxatives occasionally and for short periods. Drink plenty of fluids, as laxatives can cause dehydration. It's also important to note that laxatives are not recommended for weight loss and should not be used for this purpose.

If you find yourself relying on laxatives or experiencing persistent constipation, it's important to consult your doctor. They can advise on other treatments or medications that may be more effective and help rule out any underlying conditions.

Frequently asked questions