Try to drink about 8 full glasses of water a day, or about 2 litres (8. 5 c). Start your day with 2 glasses right after you wake up, even before coffee. You should drink more water if you live in a very warm climate or when it’s hot out. Be sure to also drink water while exercising to counteract the water lost through sweating. You may also need to drink more water as you increase your daily intake of fiber. If you suffer from heart or kidney problems and are receiving medical attention for either of these conditions, consult your doctor about your fluid intake before you make any major changes.
Sources of soluble fiber include oats, oat bran, apples, nuts, lentils and peas. Sources of insoluble fiber include wheat bran, seeds, almonds, whole grains, and most fruits and vegetables. Make sure to eat legumes and citrus fruits. In addition to fiber, these foods help colonic bacteria flourish which keeps the intestines healthier. Legumes in particular are among those foods that have the most fiber per serving. [3] X Research source Incorporate prunes into your diet. Prunes are a good source of soluble and insoluble fiber and sorbitol, which has a natural laxative effect. [4] X Trustworthy Source BreastCancer. org Patient-focused nonprofit organization providing resources for those affected by breast cancer Go to source Add more whole fruits and vegetables to your diet. Make sure you eat the skins on fruits and veggies, since the skin usually contains most of the insoluble fiber. Also be sure to eat whole fruits instead of fruit juices, which usually have less fiber and more sugar. [5] X Research source
Eat on a regular schedule to help “train” your body to regulate defecation. Try to eat your main meals around the same time each day. Your bowels love a routine![9] X Research source Since the mornings are peak times for bowel movements, make sure you eat high-fiber foods after you wake up. You may also want to include a hot drink (such as a cup of coffee) since warm beverages are calming and can help get the bowels moving. [10] X Trustworthy Source BreastCancer. org Patient-focused nonprofit organization providing resources for those affected by breast cancer Go to source
When you sit down on the toilet, place your feet on a small footstool. This helps to get your knees higher than your hips, which positions the rectum at such an angle that makes it easier to pass feces. [12] X Research source Try leaning forward when sitting on the toilet. Rest your hands on your thighs. The leaning forward action will also help to get your rectum at a better angle. [13] X Research source Try to stay relaxed and breathe deeply. Relax your anal sphincter to open your rectum and let the stool pass out. [14] X Research source
Do an aerobic exercise that gets your heart rate up for a period of at least 20-30 minutes, 3-4 times a week. If you can, try to do some exercise every day, even just walking for 15-20 minutes. Daily exercise will hopefully stimulate daily bowel movements because as you become active so do your bowels. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Incorporate a more intensely aerobic exercise or non-competitive sports into your routine if you are already moderately active. Try running, swimming, or aerobic classes. Abdominal strengthening exercises can also help stimulate the muscles in the digestive system. [17] X Research source
Try to get between 7-8 hours a night of restful sleep. The bowels can also “sleep " night, so when you wake up, you may be able to have a bowel movement since that is the peak time!
Take up relaxing activities like yoga, meditation, swimming, etc. Read a book or watch a movie to escape to another world.
Psyllium - Psyllium is a soluble fiber used to increase bulk and stimulate the bowels to contract and release stool with ease. A significant amount of research has suggested that psyllium can relieve constipation. You can find psyllium in the widely available product Metamucil. You must drink at least 8 oz of liquid when you take psyllium. [21] X Research source Polycarbophil - Polycarbophil calcium has been shown in several studies to help treat chronic constipation. [22] X Research source
Lubricant laxatives are generally taken at bedtime and may be taken orally on an empty stomach and in an upright position. Be sure to drink at least 8 oz of water or juice after you take this laxative. [23] X Research source Physicians do not recommend mineral oil for persistent treatment of constipation.
Stool softeners come in capsule, tablet, and liquid form, and are generally taken at bedtime. Follow any directions on the label and take only the recommended dosage. Make sure to take capsules and tablets with a full glass of water. For liquid stool softeners, there should be a marked dropper that helps you measure the exact dose. Ask the pharmacist for help if you’re not sure how to use it. Mix the liquid 4 oz of juice or milk to mask its bitter taste and to make it easier to get down.
Osmotic agents come in pill or powder form. Miralax, for example, is a powder that should be dissolved in 4-8 oz of water or fruit juice. The bottle comes with a measure device so that you can take the appropriate dosage (17 g). You can also buy single-dose packets. Follow any other directions on the bottle and only take the recommended dosage. [25] X Research source
Stimulant laxatives can be taken orally (in pill, powder, or liquid form) or as a rectal suppository. Always take stimulant laxatives as directed and take only the recommended dosage. This type of laxative is generally taken at bedtime. Stimulant laxatives are the harshest laxatives on the body. [27] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source They should not be used regularly or daily because they can weaken the body’s ability to have a bowel movement on its own. They can also limit your body’s ability to absorb vitamin D and calcium. Consult your physician if you’re using these laxatives for more than one week.
Aloe vera - Aloe juice or aloe latex, a yellow, bitter liquid derived from the skin of the aloe leaf, is a powerful laxative and can stimulate bowel movements. However, it can cause painful cramping and physicians do not recommend its use as a laxative. [28] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Blackstrap molasses - Mix 2 teaspoons (9. 9 mL) of blackstrap molasses in 1 cup (240 mL) of warm water. Then drink up. Blackstrap molasses is rich in magnesium, which helps ease bowel movements. [29] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Lemon juice - Lemon juice helps to cleanse the intestine and induce bowel movements. Add 1 teaspoon (4. 9 mL) of lemon juice to 1 cup (240 mL) of warm water and add a pinch of salt. Drink the solution on an empty stomach. [30] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Never use laxatives to be “regular”. Always try to incorporate more fiber into your diet first. [31] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Lifestyle issues - Constipation has been related to a number of factors related to lifestyle and diet, including inadequate water intake, inadequate fiber intake, over-consumption of dairy, and a lack of exercise, among others. [33] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Existing or new medical conditions - Some medical conditions can cause changes in the bowels and chronic constipation, including colon cancer, hypothyroidism, irritable bowel syndrome, Parkinson’s disease, and diabetes. [34] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Medications - Medications that often have constipation as a side effect include pain medications, antacids like calcium and aluminum, calcium channel blockers, iron supplements, and diuretics among others. [35] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Aging - As people get older, they become more sedentary (and get less physical activity), eat less fiber and drink less water, all of which contributes to chronic constipation. In addition, many over-the-counter and prescription medications taken to treat conditions more common in older people, such as arthritis, back pain, and hypertension, can cause chronic constipation. Psychological issues - For some people, chronic constipation is related to specific psychological issues, including depression, sexual or physical abuse, or loss of a family member or friend, among other emotional triggers. [36] X Research source Nerve and muscle function in the bowels - In some cases, lack of proper nerve and muscle function can cause constipation. In particular, in cases of pelvic floor dysfunction (dyssynergic defecation), the muscles of the lower pelvis surrounding the rectum do not function properly and can cause constipation.
Hard stools. Excessive straining when having a bowel movement. A lack of feeling of relief after a bowel movement or a sense that the bowel movement was incomplete. A sensation that you are unable to have a bowel movement. A decrease in frequency of bowel movements (fewer than 3 per week over a period of several months)
Be prepared to provide your doctor with information on your constipation, including the number of times per week you pass a stool, how long you have experienced difficulty defecating, and a list of any medications you may be taking. Be sure as well to tell your doctor of any treatments you have undertaken, including laxatives and lifestyle or dietary changes. Your doctor will perform a rectal examination to check for tears, hemorrhoids, and any other abnormalities, and then do laboratory testing to screen you for different diseases and conditions. If after these tests and a comprehensive medical history interview the cause of your constipation is still uncertain, your doctor may order an imaging study of the colon and rectum to check for more serious problems, such as an obstruction. In severe cases, your doctor may order more tests or refer you to a gastroenterologist for further evaluation.
