Hard Stools: Natural Softeners

what to take for hard stools

Hard stools can be uncomfortable and even painful to pass. They are often a symptom of constipation, but can also occur with regular bowel movements. Stools become hard when the colon absorbs too much water from them, which can happen if it takes too long for the stool to travel through the large intestine. This can be due to a variety of factors, including dehydration, a lack of fibre in the diet, irritable bowel syndrome, certain medications, and more. To treat and prevent hard stools, it is recommended to make lifestyle changes such as increasing water and fibre intake, exercising regularly, and addressing any underlying medical conditions.

Characteristics Values
Causes Dehydration, lack of fibre in the diet, IBS, medications, sedentary lifestyle, pregnancy, hypothyroidism, neurological conditions, mental health conditions, dementia, cancer
Symptoms Rectal bleeding, blood in stool, difficulty passing gas, straining when passing stools, abdominal bloating and pain, pain during bowel movements, inability to pass stool
Treatment Drink more water, eat more fibre, abdominal massage, exercise, laxatives, stool softeners, osmotic agents, bulk-forming agents, enemas, suppositories, prebiotics, probiotics, surgery

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Drink more water

Drinking more water is one of the most effective ways to prevent and treat hard stools. Water is essential in keeping stools soft and easy to pass. When the body is dehydrated, the colon absorbs too much water from the stool, resulting in hard, dry stools that are difficult to pass.

To prevent this, it is important to stay hydrated by drinking enough water throughout the day. Carrying a water bottle around and drinking water at regular intervals is a good way to ensure adequate hydration. It is recommended that adults drink about 15.5 cups of fluids per day for males and 11.5 cups for females. However, it is important to note that individual water needs may vary, and factors such as age, gender, activity level, and climate can influence the required water intake.

In addition to increasing water intake, it is also beneficial to cut back on caffeine and alcohol consumption, as these substances can contribute to dehydration. It is advisable to follow the consumption of caffeinated or alcoholic beverages with a glass of water to counteract their dehydrating effects.

By staying properly hydrated, individuals can help ensure that their stools remain soft and easy to pass, reducing the risk of constipation and its associated discomfort.

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Eat more fibre

Fibre is the non-digestible part of plants and carbohydrates. It is found in all plant foods, including fruits, vegetables, grains, nuts, and seeds. Fibre is essential for keeping the digestive system healthy and can help prevent hard stools.

There are two types of fibre: insoluble and soluble. Insoluble fibre, found in wheat bran, vegetables, and whole grains, adds bulk to bowel movements and helps move food along the digestive tract. Soluble fibre, found in oat bran, nuts, seeds, beans, lentils, and some fruits and vegetables, forms a gel-like substance when mixed with water, helping to keep stools soft and improving their form and consistency.

The recommended daily fibre intake for adults is 25-31 grams. However, most people fall short of this, consuming only around 16 grams per day. To increase your fibre intake, try adding more high-fibre foods to your diet, such as fruits, vegetables, beans, and whole grains. Flaxseed, chia seeds, and psyllium are also good sources of soluble fibre.

It is important to note that while increasing fibre intake can be beneficial for relieving constipation, it may not work for everyone. Some people with constipation may find that reducing their fibre intake provides relief. Additionally, adding too much fibre too quickly can cause bloating and abdominal discomfort. Therefore, it is best to gradually increase your fibre intake and consult a healthcare professional if you are unsure.

High-Fibre Foods

  • Fruits and vegetables with skins
  • Oat bran
  • Nuts
  • Seeds
  • Beans
  • Lentils
  • Whole grains

Tips for Increasing Fibre Intake

  • Gradually increase your intake of high-fibre foods to avoid side effects like bloating and gas.
  • Drink plenty of water, as fibre absorbs water and helps move food through your digestive tract.
  • Include a variety of high-fibre foods in your diet to get a mix of insoluble and soluble fibre.
  • Speak to a healthcare professional if you are unsure about your fibre needs or if you have underlying health conditions.
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Exercise

Types of Exercise

  • Cardio exercises such as running, swimming, cycling, or dancing increase your breathing and heart rate, which helps to stimulate the intestines.
  • Walking for 30 minutes a day, five times a week is recommended by the Centers for Disease Control and Prevention. Even a gentle walk can do wonders for your digestive system and is one of the best ways to relieve stress, which is a major risk factor for chronic constipation.
  • Yoga involves sustained twisting of the torso and crunching of the stomach muscles, which massages the digestive tract and helps move stool through the intestines.
  • Pelvic floor exercises strengthen the muscles that push stool through the colon.
  • Deep breathing exercises can be performed anywhere and help to improve digestive functioning and relieve stress.

When to Exercise

It is best to wait an hour after a big meal before exercising, as during digestion, blood flow increases to the stomach and intestines. If you exercise right after eating, blood flows away from the stomach and intestines and to the heart and muscles instead, which can lead to weaker gut contractions and sluggish food movement through the intestines.

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Stool softeners

The primary ingredient in over-the-counter stool softeners is docusate sodium, which can be found in Colace. Other stool softeners include docusate calcium (Surfak) and Phillips' Stool Softener. Stool softeners can be taken in capsule, tablet, liquid, or syrup form and are usually taken at bedtime. It is important to follow the directions on the package and not to take more or less than the recommended amount.

In addition to stool softeners, there are several other ways to treat constipation and soften stools. These include increasing water intake, consuming more fibre, and engaging in regular physical activity.

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Laxatives

Bulk-forming laxatives

These increase the bulk or weight of the stool, which stimulates the bowel. They usually take 2-3 days to work. Examples include ispaghula husk (Fybogel) and methylcellulose.

Osmotic laxatives

Osmotic laxatives draw water from the body into the bowel, softening the stool and making it easier to pass. They also take 2-3 days to work. Examples include lactulose (Duphalac and Lactugal) and macrogol (Movicol, Laxido, CosmoCol, Molaxole and Molative).

Stimulant laxatives

These stimulate the nerves that control the muscles lining the digestive tract, speeding up the movement of the bowels. They usually work within 6-12 hours. Examples include bisacodyl (Dulcolax) and senna (Senokot).

Stool softener laxatives

Stool softeners increase the fluid content of hard, dry stools, making them easier to pass. Examples include arachis oil and docusate sodium.

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Frequently asked questions

Home remedies to soften hard stools include abdominal massage, drinking more water, eating more fibre, exercising, and avoiding low-fibre foods.

Over-the-counter treatments for hard stools include bulk-forming agents, osmotic agents, stool softeners, and enemas.

Prescription treatments for hard stools include prescription laxatives such as linaclotide, lubiprostone, and plecanatide.

Lifestyle changes that can help prevent hard stools include drinking more water, eating more fibre, exercising regularly, and paying attention to urges to go to the bathroom.

You should see a doctor about hard stools if you haven't had a bowel movement in 4 days, if home remedies aren't working, or if you have rectal bleeding or other concerning symptoms.

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