Almost everyone sometimes experiences constipation, whether it is difficult or more than two days without a bowel movement. A change in diet or the use of over-the-counter medications usually resolves the problem within a few days. But if not, or you feel symptoms of pain, see a doctor.
Step
Method 1 of 3: Changing Diet
Step 1. Drink plenty of water
Drink at least 8 glasses of caffeine-free fluids every day for as long as you are constipated. Dehydration is a common cause of constipation, and can make it worse if you continue to drink less water.
After the frequency of bowel movements returns to normal, at least three times a week, can pass stools comfortably, you can stop counting your water intake. Just drink enough fluids until your urine looks clear or pale yellow, and drink whenever you feel thirsty
Step 2. Increase your fiber intake gradually
Dietary fiber is the most important dietary component to improve gastrointestinal health. Adults should consume 20-35 grams of fiber every day. Increase your fiber intake to that amount gradually to avoid gas and flatulence. Get fiber from a variety of healthy food sources, such as:
- Breads and cereals: 100% bran cereal (9 g per cup/80 ml), shredded wheat (3.5 g per cup/120 ml), oat bran muffins (3 g)
- Nuts: 6–10 g per cup/120ml cooked, as per type
- Fruits: pears (5.5 g with skin), raspberries (4 g per cup/120 ml), or boiled prunes (3.8 g per cup/120 ml)
- Vegetables: potatoes or sweet potatoes (3–4 g, roasted with skin on), cooked peas (4 g per cup/120 ml), or cooked green leafy vegetables (3 g per cup/120 ml).
Step 3. Reduce your intake of low-fiber foods
Increasing the amount of fiber in the diet will not provide as much benefit as if you include it in your entire diet. Meats, cheeses and processed products contain very little or no fiber, and large portions can cause dry stools. Eat these foods in small portions as long as you are constipated, and try to replace them with fiber foods in your daily diet.
Step 4. Avoid dairy
Try to stop consuming milk and other dairy products for a few days to feel the benefits. Many people have trouble digesting lactose, and as a result gas builds up and constipation occurs.
Most people with lactose intolerance can still eat probiotic yogurt and hard cheese
Step 5. Avoid other foods that may cause constipation
The following foods are usually okay to eat in small amounts. However, if consumed in large portions, it can cause constipation:
- Fatty meat
- Egg
- Fatty and sugary desserts
- Processed foods (generally low in fiber)
Step 6. Consider taking a magnesium supplement
Supporting evidence is not much, but many doctors and patients report that magnesium supplements are quite beneficial. Take no more than 350 mg of magnesium in tablets, or 110 mg for children ages 4 to 8 years.
- Wheat bran contains magnesium and fiber, making it an excellent dietary choice.
- Magnesium may be dangerous for people with kidney problems.
Step 7. Be careful using home remedies
In almost all cases, just changing your diet and drink will be enough to treat constipation and prevent it from recurring. Dietary supplements (other than fiber supplements) and home remedies are rarely needed, and may not be appropriate without consulting a doctor.
The most common home remedies are mineral oil and castor oil. Both are effective, but should only be used as a last resort. Excessive use of both can lead to vitamin deficiency or gastrointestinal damage, which in turn exacerbates constipation. Do not use this home remedy if you are taking blood thinners, antibiotics, heart medications, or bone medications
Method 2 of 3: Changing Your Lifestyle
Step 1. Immediately defecate if necessary
Pass the water as soon as you feel it. Delaying bowel movements will make constipation worse.
Step 2. Take time to have a bowel movement
Straining during bowel movements can lead to complications such as hemorrhoids or anal fissures. Give your digestive tract time so that the stool can drain out on its own.
Try to have a bowel movement 15–45 minutes after breakfast each day. You may not have a bowel movement every day (even if you are in good health), but times like this are good enough to spur it on
Step 3. Try different bowel positions
One study showed that squatting would make it easier and faster to pass stool. For people who find it difficult to squat on the toilet, try the following methods:
- Bend over while hugging your thighs with your hands.
- Support the soles of your feet with a small ladder to lift your knees over your hips.
- Don't push, take deep breaths with your mouth open. Allow your abs to expand, then tighten your muscles slightly to maintain them. Relax your sphincter muscles.
- Repeat this breathing technique no more than three times. If the poop doesn't come out, get up from the toilet or prepare something to read.
Step 4. Exercise regularly
Exercise can stimulate your digestive tract, even if it's just a 10-minute walk a few times a day. Aerobic exercise such as running or swimming is also quite effective.
Wait an hour after a large meal before strenuous exercise (which can increase your heart rate), or your digestion will slow down
Step 5. Try stretching or yoga
Both are forms of light exercise that can improve digestion. Some people find yoga quite effective, possibly because the movement stretches the abdomen.
Method 3 of 3: Using Laxatives
Step 1. Talk to your doctor if you are at risk for complications
Consulting a doctor is the right step before using laxatives. People with the following conditions should always be consulted beforehand, to avoid health complications:
- Pregnant or breastfeeding women
- Children aged 6 years or less
- People taking other drugs. (If you are already using a laxative or mineral oil, wait at least 24 hours before switching to another laxative).
- People with severe abdominal pain, stomach cramps, nausea, or vomiting should avoid using laxatives altogether, and see a doctor immediately.
Step 2. Start with a stool-forming laxative
Laxatives, also known as fiber supplements, have the same effect as increasing fiber intake. Unlike other options, this laxative is safe to use every day, although it may take 2-3 days for the effects to be felt. This medication can sometimes cause annoying bloating and gas, especially in cases of severe constipation, or in people whose fiber intake is usually low. Reduce this risk by drinking 8-10 glasses of water daily, gradually increasing the amount until you reach the recommended dose, and avoiding taking it at bedtime.
Some people are allergic to psyllium, which is contained in stool-forming laxatives
Step 3. Use a lubricating laxative as a temporary reliever
This fairly inexpensive laxative will lubricate the stool with mineral oil or another similar compound to facilitate its elimination. These laxatives usually take 8 hours to take effect, but are only suitable as temporary relief. Excessive use can lead to vitamin deficiency.
If you are taking other medicines, talk to your doctor before using lubricating laxatives. Faeces that pass more quickly can reduce the amount of drug that is absorbed
Step 4. Try an osmotic agent as a general constipation reliever
This type of laxative will help the stool to absorb more water, making it easier to pass. The effect will be felt within two to three days. To be effective, as well as to avoid the formation of gas and cramping, this laxative must be used with plenty of water.
- The elderly, people with diabetes, heart or kidney disease should be monitored regularly to prevent electrolyte imbalance and dehydration while using this drug.
- Saline laxatives are a type of osmotic laxative.
Step 5. Use a stool softener for short-term problems
Stool softeners (emollients) are usually prescribed after childbirth or surgery, or for patients who must avoid straining. The effect is weak, but it also requires a lot of water and should only be used for a few days.
Step 6. Take a stimulant laxative for cases of severe constipation
These laxatives are stronger and may not be available without a prescription. This drug can relieve constipation within 6-12 hours by stimulating intestinal muscle contractions. This option should be used infrequently, because repeated use can result in intestinal damage and dependence on you to defecate.
- Check drug labels for phenolphthalein, which has been linked to cancer.
- This medicine can also cause cramping and diarrhea.
Step 7. Visit a doctor for a prescription
If all over-the-counter laxatives don't take effect within 3 days, see a doctor immediately. He or she may suggest the following treatments or tests:
- Prescription laxatives, such as lubiprostone or linaclotide. This medicine may be suitable for long-term use.
- Enemas can deliver laxatives directly to the center of the problem, or pass solid stools. Although it can be bought without a prescription or done at home, you should not use this therapy often, and still follow your doctor's advice.
- If your doctor suspects a more serious problem, he or she may suggest blood tests, stools, X-rays, a gastrointestinal exam, enemas, or colonoscopy.
Tips
Take all other medications 2 hours before using a laxative, as laxatives can decrease drug absorption
Warning
- Patients with phenylketonuria should avoid laxatives containing phenylalanine.
- Seek medical attention if there are unexplained changes in body function or serious problems.
