How To Help Constipation: Tips For Relief

• Constipation is a common condition that becomes more prevalent as we age.
• Diet and lifestyle changes such as eating high fiber foods, exercising more, and staying hydrated can help alleviate symptoms of constipation and encourage bowel movements.
• If you’re experiencing chronic constipation, you should seek medical advice.

Constipation is a common condition that is experienced by people of all ages. However, constipation is more prevalent as we age due to decreased exercise, slowing metabolisms, and less muscle contraction along the digestive tract.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), constipation is defined as having three or fewer bowel movements per week. That said, it’s important to note that everyone’s bowel movements will vary in frequency and you must pay attention to other symptoms of constipation, such as bloating or stomach cramps, in order to know if you are experiencing constipation yourself. Ahead, we’ll dive into the basics of constipation including symptoms, causes, and complications as well as how to relieve constipation and when to seek medical attention.
 

Constipation has a number of symptoms including: 

• Fewer than three bowel movements each week 

• Dry, hard, or lumpy stools 

• Straining while passing stools or pain 

• Stomach ache or stomach cramps

• Bloating or nausea 

• The feeling that you haven’t fully emptied your bowels after a bowel movement

There are a number of reasons why someone may experience constipation. Read on below to learn more about potential causes of constipation.

Dietary Issues

Certain dietary issues can lead to constipation. For example: 
 

• Not consuming enough dietary fiber
• Not drinking enough water
• Sensitivity or intolerance to dairy products, known as lactose intolerance
• Sensitivity or intolerance of gluten, known as celiac disease

Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS) is a digestive problem that affects the bowels. IBS may include symptoms of constipation as well as diarrhea. Treatment for IBS includes interventions such as dietary adjustments, lifestyle changes, probiotics, medication, and mental health treatment.

Celiac Disease

Celiac disease is a condition that is marked by an intolerance to gluten. Essentially, your body has an autoimmune reaction when gluten is consumed. Celiac disease has a number of symptoms that impact the digestive tract, including constipation. Treatment for celiac disease includes following a gluten-free diet. People with celiac disease may also need to work alongside a dietician to make the necessary dietary changes.

Dehydration

Being dehydrated can lead to constipation. Water is a vital component of the digestive process because it helps foods move through the intestines as well as keeping the intestines smooth and flexible, making stools easier to pass.

Sedentary Lifestyle

Not getting enough exercise and staying sedentary can also be a potential cause of constipation. This is because being out of shape due to a lack of exercise can lead to weak abdominal muscles, which are important for regular bowel movements.

Stress

Stress impacts many areas of life, and this includes the bowels. Stress can impact how quickly food moves through the digestive system, causing constipation or diarrhea. Stress is a particular trigger for those with gastrointestinal disorders such as IBS.

Routine Changes

Changes to your routine such as changes to your diet while traveling or not sleeping well can cause changes in your bowel movements, leading to constipation. While the exact cause is not clear, there is a strong correlation.

Certain Medications

Some prescription medicines as well as dietary supplements may contribute to constipation. Some such medications and supplements include: 

• Antacids that have calcium and aluminum
• Anticholinergics and antispasmodics
• Anticonvulsants (these are used to prevent seizures)
• Calcium channel blockers
• Diuretics
• Iron supplements
• Some medications used to treat Parkinson’s disease
• Narcotic pain medications
• Some medications used for depression treatment

Note: If you’re experiencing chronic constipation as a side effect to one of your prescriptions, it’s important to address this with your provider.
 

Some complications associated with constipation include: 

• Hemorrhoids: These occur when there is a lot of straining during bowel movements.
• Anal Fissures: Straining can also lead to anal fissures (tears in the skin around the anus). These tears can lead to rectal bleeding.
• Rectal Prolapse: This happens when a small amount of the intestinal lining pushes out from the anal opening.
• Slow Transit Constipation: This occurs when the large intestine cannot remove waste as fast as usual, either due to an intestinal obstruction or problems with enteric nerves.
• Colon Cancer: In rare cases, constipation can be a symptom of colon cancer. Typically, there are other symptoms as well and a healthcare provider will need to conduct extensive medical screenings to determine if this is the cause.

Note: See your healthcare provider if you are experiencing any of the aforementioned complications.

There are a number of ways to treat constipation as well as prevent it. Do note, it is important to understand the cause in order to treat one’s constipation effectively.

Increase Fiber Intake

A high fiber diet can help relieve constipation. According to dietary guidelines from the U.S. Department of Health and Human Services, more than 90 percent of women and 97 percent of men do not get enough fiber. 

There are two types of fiber: insoluble fiber and soluble fiber. Soluble fiber absorbs water and forms a gel-like substance that can help improve digestive as well as lower blood sugar. Insoluble fiber adds bulk to stool, making it easier to pass, therefore being the best fiber choice for treating constipation.

Some ways to consume more insoluble fiber include:

• Try fiber supplements: Fiber supplements are an easy way to get more fiber and relieve constipation.
• Increase your fruit and vegetable intake: Examples include eating prunes, broccoli, green beans, strawberries, kiwi, spinach, dried fruits, and grapes. 
• Add more whole grains to your diet: Whole grains are a great source of insoluble fiber. Options include whole grain bread, brown rice, quinoa, wheat bran and oatmeal.

Note: Some people may find occasional constipation worsens with an increase in fiber intake. Talk to a health care professional about your specific situation to know the best course of action for you.

Avoid High-Fat Foods

When you’re constipated, it’s recommended to eat fewer high-fat foods, namely those high in butter, oil, or grease, as they can contribute to constipation symptoms.

Increase Physical Activity

Increasing your physical activity can help when you’re feeling constipated. Exercises routines that may help prevent and alleviate constipation include cardio such as brisk walking, running, dancing, and more. When possible, exercise regularly, defined as at least three times a week.

Drink More Fluids

Because dehydration can cause constipation, it’s important to stay hydrated and drink plenty of water. However, the right water consumption depends on your age, activity level, environment, and other factors. Warm beverages, such as tea or hot water with lemon, can stimulate the bowels in the morning. A healthcare provider can help determine how much water to drink and if other liquids, like prune juice, may be beneficial as well.

Note: Learn more about proper hydration, water consumption, and their effects on overall health at this resource. 
 

Use Laxatives or Stool Softeners

While over-the-counter laxatives can both prevent and help with constipation relief when other treatments have failed, these should be used with caution and under the guidance of a healthcare professional. 

Some types of laxatives include: 

• Osmotic Laxatives: An osmotic laxative is a type of laxative that draws water into the colon and makes stools easier to pass. Examples of osmotic laxatives include magnesium hydroxide and polyethylene glycol 3350.
• Stool Softeners: A stool softener adds moisture to the stool which in turn softens the stool and makes them easier to pass.  Examples of stool softeners include docusate sodium and docusate calcium.
• Stimulant Laxatives: A stimulant laxative helps trigger contractions of the intestinal muscles which in turn helps someone with constipation. Examples of stimulant laxatives include bisacodyl and sennosides.
• Mineral oil: Some people use mineral oil as a natural laxative, but anyone should discuss this option with a healthcare provider to learn about any other effects it may have on body functions.

Address & Treat Underlying Conditions

In the event you have underlying causes for your constipation such as celiac disease or IBS, you will need to treat the condition itself in order to relieve symptoms of constipation. This might mean adhering to a specific diet (i.e. gluten-free for celiac disease) or taking medications. 
 

If you have severe constipation or are experiencing chronic constipation that is impacting your quality of life or causing other health problems, be sure to talk to your healthcare provider. They can review your bowel habits, family history, and medical history, order any necessary imaging tests of the large intestine, and discuss what to do if you experience constipation. They may also order additional testing, such as the balloon expulsion test. 

A doctor can also diagnose an underlying medical condition, if any, or any digestive issues. They’ll also recommend how many grams of fiber to have daily and other diet changes that may help. 

What Is Chronic Idiopathic Constipation?

Chronic idiopathic constipation (CIC) is an ongoing condition in which a patient experiences constipation without any known underlying causes or illnesses. CIC is most common in women and older adults. Treatment options for CIC are limited but include dietary changes as well as getting more physical exercise.

If you’re experiencing chronic constipation, be sure to talk with your healthcare provider.
 

You should seek medical attention immediately if you are experiencing any of the following symptoms alongside constipation: 

• Rectal bleeding
• Blood in the stoolblood on toilet paper
• Constant abdominal pain
• Severe pain
• Inability to pass gas
• Vomiting
• Fever
• Lower back pain
• Unintentional weight loss