Relieving Constipation: Quick And Natural Solutions

Constipation is a common problem that can be uncomfortable and stressful. It refers to bowel movements that are less frequent than usual or when stools are hard, dry, and difficult to pass. Fortunately, there are several effective treatments for constipation.

One of the most important things to do is to increase your fibre intake. Fibre makes stools bulkier and softer, so they are easier to pass. Good sources of fibre include whole grains, beans, vegetables, and fruits. It is recommended that men get about 30 grams of fibre per day, while women should aim for 20-25 grams. However, only about 7% of adults meet these recommendations.

In addition to increasing fibre intake, it is crucial to stay hydrated. Water is essential for preventing constipation, and it is recommended to drink at least 64 ounces of water per day. Other fluids, such as naturally sweetened fruit juices, can also help keep you hydrated.

Regular physical activity is also important for preventing constipation. Walking, in particular, helps stimulate the gut and improves bowel movements. Adults should aim for about 150 minutes of exercise per week.

If lifestyle changes alone are not enough, there are over-the-counter medications available, such as osmotic laxatives and stool softeners, which can help soften stools and make them easier to pass. However, it is important to consult a doctor or pharmacist before taking any medication.

Drink more water

Water is essential for digestion. It keeps food moving through the intestines and ensures that the intestines remain smooth and flexible. Dehydration is a common cause of constipation, and drinking more water can help prevent and alleviate this.

The large intestine's main function is to absorb water from waste liquid and turn it into a solid waste product, known as a stool. If the colon absorbs too much water, the stool becomes hard and dry, making it difficult to pass. Drinking adequate water ensures the stool remains soft and easy to pass.

The recommended daily fluid intake is 11.5 cups for women and 15.5 cups for men. However, this includes fluids from food, and 20% of this amount can be achieved through a regular diet. Fruits and vegetables contain plenty of water, and beverages such as tea, milk, and juice also count towards your daily water intake.

If you are experiencing constipation, it is recommended to drink an extra 2-4 glasses of water per day. This is in addition to the recommended daily intake of 8-10 glasses of water.

Tips for Staying Hydrated

• Carry a water bottle with you and sip throughout the day.
• Drink a glass of water with each meal.
• Make water more interesting by trying unsweetened sparkling water or adding fresh fruits, vegetables, or herbs.
• Eat water-rich foods such as cucumbers, celery, watermelon, strawberries, and oranges.

When to See a Doctor

If you are experiencing constipation, it is recommended to try lifestyle changes such as increasing your water intake and dietary fiber. Over-the-counter laxatives can also provide relief. However, if these measures do not help, or if you experience other symptoms such as rectal bleeding, severe abdominal pain, nausea, vomiting, or a family history of colon cancer, consult your doctor.

Eat more fibre

Eating more fibre is a great way to relieve constipation. Fibre is a type of carbohydrate that the body cannot digest, and it passes through the digestive system mostly intact. Fibre is found in all plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes.

There are two types of fibre: soluble and insoluble. Soluble fibre partially dissolves in water, creating a gel-like substance that helps lower cholesterol. Sources of soluble fibre include oats, barley, rye, beans, oranges, and apples. Insoluble fibre remains more intact as it passes through the digestive system and can help prevent or ease constipation. Sources of insoluble fibre include wheat, brown rice, celery, carrots, nuts, and seeds.

The recommended daily fibre intake varies depending on age and gender. Women under 51 should aim for 25 grams of fibre per day, while men under 51 should aim for 38 grams. Women over 51 should get 21 grams per day, and men over 51 should get 30 grams.

High-fibre foods that can help relieve constipation include:

• Vegetables: broccoli, Brussels sprouts, okra, asparagus, mushrooms, carrots, kale, spinach, and squashes.
• Fruits: kiwis, prunes, avocado, raspberries, blackberries, persimmon, pears, oranges, apricots, apples, and plums.
• Whole grains: quinoa, whole wheat pasta, oatmeal, whole wheat bread, and barley.
• Beans and lentils: black beans, white beans, split peas, lentils, pinto beans, chickpeas, black-eyed peas, and edamame.
• Nuts and seeds: almonds, pistachios, chia seeds, flax seeds, and pumpkin seeds.

When increasing fibre intake, it is important to do so gradually to avoid discomfort. Additionally, drinking plenty of fluids can help the fibre move through the digestive tract more easily.

Exercise regularly

Exercise is critical for preventing constipation. It is recommended that adults get about 150 minutes of exercise per week. For regular bowel movements, workouts don't need to be particularly strenuous. Walking, in particular, helps stimulate the gut to move.

Yoga is a great way to get some exercise and relieve constipation. Yoga poses that involve twisting, inversions, and forward folds can help relieve constipation by massaging the digestive organs, increasing blood flow and oxygen delivery, aiding the process of peristalsis, and encouraging stools to move through the system.

• Half spinal twist
• Supine spinal twist
• Crescent lunge twist
• Cobra pose
• Legs up the wall pose
• Wind-relieving pose
• Cat-Cow pose
• Downward Facing Dog pose

In addition to yoga, other forms of exercise such as aerobics, Zumba, jogging, water aerobics, and running can also help relieve constipation. Aim for at least 30 minutes of cardio exercise per day, but if you can't fit that into your schedule, try mini cardio sessions throughout the day.

The best time to exercise to relieve constipation is about an hour after a big meal. After eating, blood flow to the stomach and intestines increases, aiding the body in the digestion process.

Try laxatives

Laxatives are a common go-to for treating constipation. They are medications that help you have a bowel movement if you're constipated. However, they should not be the first line of treatment. It is recommended to first try lifestyle changes, such as increasing your intake of dietary fibre, drinking more water, and exercising regularly.

If these changes do not help, then you may want to consider taking laxatives. They are available over the counter in pharmacies, grocery stores, and online. They are usually safe for adults, but it is important to check with your healthcare provider before taking them, especially if you are pregnant or taking other medications.

There are several types of laxatives:

• Bulk-forming laxatives or fibre supplements: These include psyllium (Metamucil), polycarbophil (FiberCon), and methylcellulose (Citrucel). They increase the bulk and water content of the stool, making it softer and easier to pass.
• Lubricant laxatives: These contain mineral oil, which coats the intestine walls and prevents the stool from drying out. While effective, they are best used short-term as prolonged use can lead to vitamin deficiencies and interfere with the absorption of certain medications.
• Osmotic laxatives: Osmotic laxatives, such as polyethylene glycol (found in Gavilax and MiraLAX), lactulose (Duphalac), and magnesium hydroxide (Milk of Magnesia), draw water into the intestines, making the stool softer. They usually take a few days to work but are generally well-tolerated.
• Stimulant laxatives: This type of laxative stimulates the nerves and muscles in the intestines to contract and push the stool out. They include bisacodyl (Correctol, Dulcolax) and sennosides (Ex-Lax, Senokot). They work quickly, usually within 6-12 hours, but can cause side effects such as cramping and diarrhoea.
• Stool softeners: Also known as emollient laxatives, they include docusate (Colace). They increase the water and fat content of the stool, making it softer and easier to pass.

It is important to take laxatives exactly as directed to prevent side effects and reduce the risk of complications. They should also be used sparingly, as prolonged use can lead to laxative dependency and even worsen constipation. If your constipation persists or is accompanied by other symptoms, consult your doctor.

Avoid dairy

Dairy products, such as milk, cheese, ice cream, and yogurt, can cause constipation in some people. According to Christine Lee, MD, a gastroenterologist at the Cleveland Clinic, dairy products have high calcium content, which carries high-binding properties and may lead to constipation. Dairy products also tend to lack fiber, which can worsen constipation. Toddlers and children may be especially sensitive to dairy.

However, fermented dairy products such as yogurt or kefir can improve gut health and may reduce the likelihood of constipation. Yogurt with probiotics, or live bacteria, can be good for your digestive system and may help relieve constipation.

If you are experiencing constipation, you may want to try reducing your intake of dairy products or replacing them with fermented dairy options.

In one study, 80% of Iranian children who eliminated cow's milk and milk products from their diet experienced more regular bowel movements. Another study found that a cow's milk-free diet improved constipation in 71.4% of children with chronic constipation who were not responding to laxatives.

Frequently asked questions