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How to Treat Constipation
Constipation is a common condition that affects people of all ages. It can mean that you're not passing stools regularly or you're unable to completely empty your bowel. This guide, based on the NHS recommendations, provides insights on how to manage and alleviate constipation effectively.
Increase Your Fibre Intake
One of the primary ways to treat constipation is by increasing your fibre intake. Fibre adds bulk to your stool and helps it pass through your digestive system more easily. Foods rich in fibre include:
- Wholemeal bread
- Brown rice
- Fruit and vegetables
- Beans and lentils
- Nuts and seeds
Aim for at least 30 grams of fibre a day. Introduce fibre gradually to prevent bloating and gas.
Stay Hydrated
Drinking plenty of fluids can help soften your stools. Water is the best choice, but other options such as herbal teas and diluted fruit juices can also be beneficial. It's recommended to drink 6-8 glasses of fluid daily.
Exercise Regularly
Physical activity encourages bowel movement by increasing muscle activity in your intestines. Regular exercise such as walking, cycling, or swimming can significantly reduce the risk of constipation. Aim to be active for at least 150 minutes a week.
Establish a Routine
Try to set a regular time each day for bowel movements, especially after meals. Listen to your body and go to the toilet when you feel the urge. Avoid delaying this, as it can lead to constipation. Ensure you have enough time to pass stools comfortably without feeling rushed.
Consider Over-the-Counter Remedies
If lifestyle changes are insufficient, over-the-counter remedies may be helpful. Laxatives can be used on a short-term basis, but it's important to use them as a last resort and not rely on them regularly. Options include:
- Bulk-forming laxatives
- Osmotic laxatives
- Stimulant laxatives
Consult with a pharmacist or GP for advice on the most suitable option for you.
When to Seek Medical Advice
If you’ve tried the above methods and still experience constipation, or if you experience symptoms such as severe pain or blood in your stools, it’s essential to seek medical advice. Chronic constipation can sometimes indicate an underlying health issue that needs to be addressed by a healthcare professional.
For more detailed advice, visit the NHS website or consult your GP.
How to Treat Constipation
Constipation means you might have trouble going to the toilet. It is common and can happen to anyone. This guide helps you learn how to feel better if you are constipated.
Eat More Fibre
Eating more fibre can help. Fibre makes stools bigger and easier to pass. Here are some foods with lots of fibre:
- Wholemeal bread
- Brown rice
- Fruit and vegetables
- Beans and lentils
- Nuts and seeds
Try to eat 30 grams of fibre each day. Add fibre slowly to avoid feeling gassy.
Drink Enough Water
Drinking water makes stools softer. Water is best, but you can also have herbal teas or fruit juices. Try to drink 6-8 glasses of fluid each day.
Move Your Body
Exercise helps your tummy work better. Activities like walking, cycling, or swimming can help you avoid constipation. Try to exercise for 150 minutes a week.
Go to the Toilet Regularly
Try to go to the toilet at the same time every day, like after meals. When you feel the need to go, don’t wait. Take your time and don’t rush.
Try Medicine for Constipation
If these changes do not help, you can use medicine from the pharmacy. Laxatives can help but should only be used for a short time. Some types of laxatives are:
- Bulk-forming laxatives
- Osmotic laxatives
- Stimulant laxatives
Ask a pharmacist or doctor which type is best for you.
When to Talk to a Doctor
If you still feel constipated or have pain or blood in your stools, talk to a doctor. It might be a sign of another problem that needs attention.
For more help, visit the NHS website or talk to your doctor.
Frequently Asked Questions
Constipation is a common condition that affects people of all ages. It can mean that you're not passing stools regularly or you're unable to completely empty your bowel.
Symptoms of constipation include infrequent bowel movements, hard or small stools, straining to have bowel movements, a sense that you haven't fully emptied your bowels, and sometimes stomach pain.
Constipation can be caused by a variety of factors including a lack of dietary fibre, insufficient fluid intake, lack of physical activity, certain medications, and ignoring the urge to pass stools.
To prevent constipation, eat a balanced diet with plenty of fibre from fruits, vegetables, and whole grains, drink plenty of fluids, stay active, and go to the toilet when you feel the urge.
Eating high-fibre foods such as fruits, vegetables, beans, whole grains, and nuts can help. Prunes and prune juice are also particularly effective.
Aim to drink at least 6 to 8 glasses of fluids a day. Water and clear soups are good choices.
Regular physical activity can help stimulate intestinal function. Even a daily walk or a run can help.
If dietary changes and exercise are not effective, you may consider over-the-counter laxatives, but it is best to consult a healthcare professional before starting any medication.
Regular use of laxatives is not generally recommended without medical advice as it can lead to dependency or mask underlying conditions.
Yes, stress can affect your digestive system and contribute to constipation. Relaxation techniques and managing stress can help improve bowel function.
Certain medications including painkillers (especially opioids), antacids containing aluminium or calcium, antidepressants, and iron supplements can cause constipation.
You should see a doctor if you experience severe pain, unexplained weight loss, or if dietary and lifestyle changes do not improve your symptoms. Also, if there is blood in your stools, seek medical help.
Yes, children can experience constipation, often due to dietary issues, lack of fluid intake, or anxiety related to toilet training or other factors.
Chronic constipation can lead to complications such as haemorrhoids, anal fissures, or in severe cases, faecal impaction which may require medical intervention.
Yes, constipation can sometimes indicate underlying health conditions such as hypothyroidism, diabetes, irritable bowel syndrome (IBS), or colorectal cancer. Persistent constipation should be evaluated by a healthcare professional.
Constipation is when it's hard to poo or you can't poo often enough. It can happen to anyone, no matter their age. Sometimes, it means you don't go to the toilet as often as you should, or you can't finish going to the toilet properly.
Here are some tips to help:
- Drink plenty of water.
- Eat fruits and vegetables.
- Try to be active every day.
- If you need help, you can ask a doctor.
If you are constipated, you might:
- Not poop very often
- Have hard or little poops
- Find it hard to poop
- Feel like you still need to poop even after you go
- Sometimes have a tummy ache
If you have these signs, drinking more water might help. Eating fruits and veggies can help too.
Constipation means having trouble going to the toilet for a poo. It can happen for many reasons.
Here are some things that can cause constipation:
- Not eating enough fruits and vegetables.
- Not drinking enough water or other drinks.
- Not moving around or exercising enough.
- Some medicines can also make it hard to poo.
- Not going to the toilet when you feel you need to.
If you have trouble with constipation, here are some things that might help:
- Eat more fruits, vegetables, and whole grains.
- Drink more water.
- Try to move around or exercise every day.
- Tell your doctor if you think your medicine might be causing constipation.
- Go to the toilet when you feel like you need to poo.
To stop constipation, eat different foods. Try to eat lots of fruits, veggies, and whole grains. Drink lots of water. Move around a lot each day. Go to the toilet when you feel you need to go.
Eating foods with lots of fiber can help. Fiber is a part of food that helps you go to the bathroom easily. Foods like fruits, vegetables, beans, whole grains, and nuts have lots of fiber. Prunes and prune juice work really well, too.
Try to drink 6 to 8 cups of drinks each day. Water and see-through soups are good options.
Moving your body can help your tummy work better. Taking a walk or going for a run every day can help a lot.
If eating the right foods and moving your body don’t help, you can try taking special medicine called laxatives that you can buy at the store. But it’s a good idea to talk to a doctor or nurse before you start taking them.
Using laxatives too often is not a good idea unless a doctor says it is okay. It can make your body rely on them too much or hide other health problems.
Yes, feeling stress can make it hard for your tummy to work properly. It can make you constipated, which means it's hard to poop. Doing things to relax and feel calm can help your tummy work better.
Some medicines can make it hard to poo. These include pain pills like opioids, some antacids that have aluminium or calcium, pills for feeling sad (antidepressants), and iron pills.
Go to the doctor if you have really bad pain, lose weight without trying, or if eating better and changing your habits don't help you feel better. Also, see a doctor if you find blood in your poop.
Yes, kids can have trouble going to the toilet. This can happen if they don't eat the right foods, don't drink enough water, or feel worried about using the toilet.
If you are often constipated, it can cause problems. You might get sore or swollen veins in your bottom, called piles. You could get small tears in your skin there, too. Sometimes, when it is really bad, your poop gets stuck inside, and you might need a doctor to help.
Yes, if you are often constipated, it might mean you have another health problem. Some reasons could be an underactive thyroid, diabetes, irritable bowel syndrome (IBS), or bowel cancer. If you keep having trouble going to the toilet, you should see a doctor.
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