Stool that is dry and hard is difficult to pass. As a result, stool that clogs the intestines because it is difficult to expel will cause pain. There are some dietary and lifestyle changes that might help overcome this problem. If this doesn't work, see a doctor for stronger treatment.
Step
Method 1 of 3: Soften Stool Through Diet
Step 1. Drink more water
Dehydration can cause the body to take in as much water as possible from food passing through the digestive tract, resulting in dry, hard stools. Drinking enough water will soften the stool and help it move more easily.
- Sometimes doctors recommend about two liters, or 8 glasses, of water per day. However, this number may not be enough for you as it is determined by your activity level and the climate you live in.
- If you experience frequent headaches, fatigue, dizziness, nausea, infrequent urination, dark or cloudy urine, and don't sweat much, you may not be drinking enough water.
Step 2. Eat foods that have a slight laxative effect and are rich in fiber
Some of these foods, such as dried prunes (prunes), contain sorbitol. Sorbitol draws water into the stool, making it soft and easy to pass.
- Dried plum
- Peach
- Pear
- Plums (plums)
- Apple
- Apricot
- Raspberries
- Strawberry
- Nuts
- Legumes
- Spinach
Step 3. Eat more fiber
Fiber is an indigestible material found in plant foods. Your body will excrete fiber without absorbing it. This means that fiber helps produce soft, bulky stools that are easier to pass.
- Most people don't consume as much fiber as the daily recommended (25 to 30 grams). You need both water-soluble fiber, which turns into a gel-like substance in water, as well as insoluble fiber, which doesn't dissolve in water.
- Soluble fiber is found in oats, beans, nuts, apples, citrus fruits, carrots, and barley.
- You can get insoluble fiber in whole wheat flour, wheat bran (wheat bran), nuts (nuts), beans, and vegetables such as cauliflower and chickpeas.
- Many plants have both soluble and insoluble fiber, you can get both by eating lots of different grains and vegetables.
- If you eat more fiber, it will be most effective if you drink more water to help dissolve the soluble fiber.
Step 4. Keep your gut bacteria healthy by eating yogurt
Your digestive tract requires the right balance of microbes to digest food effectively. When the microbial community is out of balance, you can experience constipation and impaired absorption of nutrients. Yogurt with live bacterial cultures and other fermented dairy products, such as kefir, can help restore and rebalance gut bacteria. This can help you deal with hard stools, which are caused by:
- Irritable bowel syndrome
- Unexplained diarrhea and constipation
- Diarrhea or constipation after antibiotics kill some natural gut bacteria
Step 5. Add supplements to your diet to improve digestion
However, be sure to consult with your doctor first, as some supplements may change the way your body processes some medications.
- Try fiber supplements. This supplement will make stools larger, softer, and easier to pass. Look for fiber supplements that contain methylcellulose, psillium, calcium polycarbophil, and guar gum as active ingredients (eg FiberCon, Metamucil, Konsyl, and Citrucel).
- Try probiotic supplements. Probiotics are bacteria and yeasts that are similar to natural gut microbes. This probiotic can help if you have cycles of diarrhea and constipation or irritable bowel syndrome.
Step 6. Stimulate the intestines with a cup of coffee
Coffee can have a mild laxative effect.
If you've had coffee, you may need a little more, or your body may be too used to it to provide any relief
Method 2 of 3: Making Lifestyle Changes
Step 1. Reduce the intake of foods that can cause constipation
Many of these foods are low in fiber, but high in sugar and fat. This causes you to feel full before you eat enough fiber. Examples include:
- Milk and cheese
- Pumpkin
- Foods that contain sugar such as patisserie (pastries), pudding, candy, and cake
- Packaged processed foods, which usually contain added sugar, salt, and fat.
Step 2. Eat small but frequent meals, rather than eating large portions but only a few times
Eating regularly will stimulate the digestive tract in a continuous low level and promote healthy digestion and regular contractions.
- Eat slowly to give your body time to process food. Eating too fast is likely to make you overeat, putting a strain on your digestive system.
- Chew your food well for easy digestibility and moderate portion sizes.
Step 3. Exercise for at least 30 minutes a day
Exercising stimulates your intestines to contract, moving food through your system.
- These activities should be strenuous enough to increase your heart rate, such as brisk walking, swimming, running, or cycling.
- Sometimes, unexpectedly this works very quickly. Plan an exercise path with a bathroom!
- If you have other health problems that might prevent exercise from being recommended, talk to your doctor first.
Step 4. Reduce stress in your life
Stress has been shown to cause constipation and diarrhea, both of which can be accompanied by dry, hard stools. Try relaxation techniques, such as:
- Take a deep breath
- Yoga
- Meditation
- Tai chi
- Massage
- Listening to relaxing music
- Imagining relaxing places
- Muscle relaxation step by step by exercising your body and slowly tensing and relaxing each muscle group
Step 5. Go to the toilet after every meal
You can at the same time do relaxation techniques to stimulate food through the digestive tract.
- Spend at least 10 minutes on the toilet approximately 30 minutes after eating.
- Place your feet on a low bench, so your knees are over your hips. This can facilitate bowel movements.
Step 6. Use biofeedback techniques to learn to relax the pelvic floor muscles
This can make bowel movements easier.
- The therapist will use a machine to measure tension in the rectum and help you practice tightening and relaxing the pelvic floor muscles.
- See a therapist who works with a doctor or is recommended by a doctor to make sure that the therapist is reliable.
Method 3 of 3: Using Medication
Step 1. Talk to your doctor if these dietary and lifestyle changes don't help
Your doctor can recommend over-the-counter medications or prescribe something stronger. See a doctor immediately if you experience:
- Rectal bleeding
- Fast weight loss
- Tired
- Severe stomach pain
Step 2. Lubricate your intestines with a small amount of mineral oil
Consult with your doctor to determine the right dose for you.
- Wait at least two hours after eating, as this lubrication can prevent the full absorption of nutrients.
- This will work in the next six to eight hours.
- Do not drink it while lying in bed, because if you inhale some of it accidentally, it can cause pneumonia in the lungs. For this reason, do not give mineral oil to children under the age of seven.
- Do not take mineral oil if you are pregnant as it can prevent the uptake of nutrients and cause bleeding in the newborn if used for a long time.
Step 3. Try a stool softener
These drugs remove moisture from the intestines and use it to make stools wetter.
- Common stool softeners are Colace and Surfak.
- Drink a few more glasses of water each day while you are taking these medicines.
Step 4. Use an osmotic laxative to make your stool wetter
These drugs work by producing more fluid in the intestines. This will also stimulate the intestines to contract and move the stool, although this can take a few days. Common medications include:
- Magnesium Milk
- Magnesium Citrate
- Lactulose
- Polyethylene glycol (MiraLax)
Step 5. Consider a stimulant laxative
This medication is useful if your stool is soft enough to pass, but your intestines are not contracting to move it. These drugs stimulate contractions and are supposed to work within 12 hours. Common drugs are:
- senna leaves
- Bisacodyl
- Sodium Picosulfate
Step 6. Remove the fecal blockage
If your rectum is blocked with dry, hard stools, you can relieve it by using suppositories, enemas, or manual disimpaction.
- Suppositories are medicine capsules that are placed in the anus where the medicine is dissolved and then absorbed.
- An enema is a liquid medicine that is inserted into the large intestine through the anus. This should be done by a doctor.
- Manual disimpaction requires the doctor or nurse to put on gloves and insert two lubricated fingers into the rectum to crush and expel stool trapped in the rectum.
Warning
- If you are pregnant, do not take any medication, including over-the-counter medicines, without consulting your doctor.
- Consult a doctor before giving any medication to children.
- Read and follow all drug use guidelines and doctor's recommendations.
- If you have been taking other medicines, herbs, or supplements, contact your doctor to determine whether these medicines may interact with each other or not.
