
Constipation is a common condition, affecting around 2.5 million people in the US annually, that involves infrequent and uncomfortable bowel movements. People with constipation typically pass hard, dry stools fewer than three times a week, though the normal stool range is between three times a day to three times a week. Constipation can be caused by various factors, including dietary choices, lifestyle habits, medications, and underlying medical conditions. Treatment options range from dietary and lifestyle changes to laxatives and surgery, depending on the severity and underlying causes.
Characteristics | Values |
---|---|
Definition | A condition in which a person has uncomfortable or infrequent bowel movements, usually fewer than three times a week. |
Symptoms | Few or no bowel movements, hard or small stools, a feeling that everything didn't come out, a feeling of a blocked rectum, stomach ache or cramps, bloating, nausea, straining when passing stool, passing less stool than usual, lumpy, dry or hard stool. |
Causes | Lack of fibre in the diet, irritable bowel syndrome, ignoring the urge to have a bowel movement, changes in habits or lifestyle (e.g. travel, pregnancy, old age), intestinal obstruction, not drinking enough water, certain medications (e.g. antacids containing calcium and aluminium, calcium channel blockers, narcotic pain medications), medical conditions (e.g. anxiety, depression, stress, Parkinson's disease, diabetes, hypothyroidism, intestinal obstruction), low levels of physical activity. |
Treatment | Dietary and lifestyle changes (e.g. increasing fibre and water intake, regular exercise), laxatives, eliminating or changing medication, biofeedback, surgery. |
What You'll Learn
High-fibre foods such as whole grains, fruits, vegetables, legumes, and nuts
Fibre is the part of plant material that the body cannot digest. Instead, it adds bulk to the stool and softens it, making it easier to pass. Fibre also supports a healthy balance of bacteria in the digestive tract and aids gut motility—the coordination of muscle contractions in the intestines that push food along the digestive process.
Whole grains are an excellent source of fibre. This includes brown rice, whole wheat bread and pasta, oatmeal, and bran flake cereals. For example, one cup of cooked brown rice contains about three grams of fibre. When eating wheat products, it is best to consume them raw or lightly cooked to get the most nutrients.
Fruits such as berries, apples, pears, kiwis, prunes, oranges, and grapefruit are high in fibre. They also contain water, which can help ease digestion and prevent constipation. Just half a cup of raspberries contains four grams of fibre. Pectin, found in apples and citrus fruits, may increase stool frequency, decrease stool hardness and duration, and reduce the need for laxatives. Prunes are also rich in sorbitol, a natural laxative.
When it comes to vegetables, broccoli, spinach, Brussels sprouts, artichokes, sweet potatoes, and green peas are excellent sources of fibre. They also add bulk and weight to stools, making them easier to pass. Just one cup of cooked spinach has 1.6 grams of fibre.
Legumes, including beans, peas, and lentils, are very high in fibre. For example, one cup of cooked navy beans contains 19.1 grams of fibre, while half a cup of cooked lentils contains 7.8 grams. They contain a mix of soluble and insoluble fibre, which helps soften stools and facilitate their passage.
Finally, nuts such as almonds, pecans, and walnuts are not only filling but also packed with fibre. Just one ounce of almonds (about 23 nuts) contains 3.5 grams of fibre.
It is important to increase fibre intake gradually and ensure adequate hydration, as water helps fibre work effectively.
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Drink plenty of water and other liquids
Drinking plenty of water and other liquids is one of the simplest and most effective ways to prevent and relieve constipation. Water is essential for healthy digestion and regular bowel movements. Here's how staying properly hydrated can help keep things moving smoothly:
Water and Digestion
Water plays a crucial role in digestion. It helps to keep food moving smoothly through the intestines. This is especially important for people experiencing constipation, as it can help speed up the passage of waste through the body. Water also keeps the intestines supple and flexible, aiding in the efficient elimination of waste.
Preventing Dehydration
Dehydration is a common cause of constipation. When the body is dehydrated, the large intestine absorbs water from food waste, resulting in hard, dry stools that are difficult to pass. Staying well-hydrated ensures that there is enough water in the stool, making it softer and easier to pass. This is why drinking plenty of water is often recommended as a simple home remedy for constipation.
The recommended daily fluid intake varies depending on the source. The National Institutes of Health suggests that women should aim for about 9 cups of fluids per day, while men should aim for about 13 cups. However, these recommendations include fluids from food, and 8 cups of water per day is generally considered a reasonable goal for healthy individuals. It's important to listen to your body and adjust your fluid intake as needed, especially during exercise or hot weather when you may need more.
Other Liquids to Stay Hydrated
While water is always a great choice, there are also other liquids that can help you stay hydrated and prevent constipation. Vegetable juices, clear soups, and herbal teas are excellent options. Fruit juices are hydrating, but they contain a lot of sugar, so they should be consumed in moderation. It's best to avoid alcohol and limit caffeinated drinks, as these can have a diuretic effect and contribute to dehydration.
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Exercise regularly
Exercise is essential for your overall health and can be a great way to relieve constipation. Research has shown that exercise can improve symptoms of constipation and bring significant relief from irritable bowel syndrome (IBS) symptoms, including constipation.
Exercise reduces the amount of time it takes for food to move through the gastrointestinal tract, limiting the amount of water absorbed from the stool. This means that hydrated stools pass more easily than hard, dry ones.
The exact mechanisms of how exercise helps with constipation are not fully understood, but it is believed to take place through both mechanical and chemical routes. Mechanical mechanisms include physical pressure on and twisting of the intestines, as well as increased blood flow to the intestines. Chemical mechanisms include hormone release and increases in digestive enzymes.
You don't need to run a marathon or lift heavy weights to get relief from constipation. Even light activity can help get things moving. Here are some exercises you can try:
- Yoga: Many yoga poses increase blood flow to the digestive tract and can help stimulate intestinal contractions. Poses such as Cat-Cow, Downward Facing Dog, Supine Twist, Cobra, and Child's pose can be particularly beneficial.
- Light cardio: Leisurely walks, bike rides, Zumba, jogging, water aerobics, or running can help get your heart rate slightly elevated and stimulate the gastrointestinal tract. Aim for at least 150 minutes of light aerobic activity per week.
- Core exercises: Strengthening your core muscles can help improve gastrointestinal motility. Planks and crunches are examples of exercises that can help increase intra-abdominal pressure and stimulate the intestines.
Remember, it's important to stay hydrated, especially when doing high-intensity exercises, as this can help reduce constipation.
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Try natural laxatives like olive oil and flaxseed oil
Olive oil is a safe and healthy way to get stools moving again and relieve 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 safe for most people, but it is not recommended for infants, as they have not developed the proper swallowing coordination to keep from aspirating on the oil.
Flaxseed oil (also known as flax oil or linseed oil) can also be used to treat constipation effectively. It helps to soften the stool in a similar way to olive oil. In one study, hemodialysis patients were given 4ml of flaxseed oil. This increased their frequency of bowel movements and improved stool consistency. It was found to be as effective as olive oil and mineral oil.
In addition to olive oil and flaxseed oil, other natural laxatives include lemon juice, prune juice/dried prunes, clear soups, apples and pears, fennel, kiwis, blackberries and raspberries, grapes, and pulses.
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Limit high-fat/low-fibre foods
High-fat foods are often low in fibre, and these types of foods can contribute to constipation. Fats are difficult for the body to break down, and they take a long time to digest. Most high-fat foods are low in fibre, and they can delay motility, making it harder for food to pass through the digestive tract.
If you are experiencing chronic constipation, it may be due to the overconsumption of high-fat, low-fibre foods. Fried foods, processed meats, commercially baked goods, and other high-fat items are common culprits. Cheese, in particular, has been found to be a constipation culprit.
The keto diet, which is high in fat, can also lead to constipation. If you are on a ketogenic diet and experience constipation, it is important to work with a dietitian or doctor to balance your dietary needs with some low-carb fibre sources, such as leafy greens.
In addition to limiting high-fat, low-fibre foods, it is important to increase your fibre intake gradually. Making sudden dietary changes can cause gastrointestinal symptoms such as gas, cramping, or bloating. It is recommended to slowly add more high-fibre foods to your diet so that your digestive system has a chance to adjust.
While limiting high-fat, low-fibre foods can help with constipation, it is important to note that everyone's body is different, and the impact of specific foods may vary from person to person. Consulting with a dietitian or doctor can help you create a personalised plan to address your constipation.
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Frequently asked questions
High-fibre foods such as whole grains, legumes, fruits, vegetables, and nuts can help ease and prevent constipation.
Drinking plenty of water and staying hydrated is important for preventing constipation. Caffeinated drinks like coffee or tea can also help.
Yes, regular exercise is important for preventing constipation. Walking in particular helps stimulate the gut.
Osmotic laxatives, such as polyethylene glycol, are a mild type of laxative that can help soften stools. Stimulant laxatives are another option, but they can cause side effects like cramping and diarrhoea.