Did you know the average time it takes for food to move through a healthy gut can vary a lot? It can be as short as 10 hours or as long as 73 hours1. This shows how important it is to keep our bowel movements regular. Factors like exercise, diet, age, sex, and health play a big role.
Actually, up to 3% of kids worldwide might have “functional constipation,” which means there’s no clear reason for it1. It’s important to tackle this issue for our health. This article will share tips to help you feel better and digest food better.
Key Takeaways
- Constipation is a common problem, especially for women
- Eating more fiber can help ease constipation
- Drinking plenty of water and exercising regularly are key for regular bowel movements
- Natural ways like probiotics and massage can also help with constipation
- If constipation is severe or ongoing, you should see a doctor
Understanding Constipation
Constipation is a common issue that affects many people around the world. It means having fewer than three bowel movements a week. The stools are hard, dry, and hard to pass2. Knowing about constipation’s definition, causes, and symptoms is key to finding relief and keeping a healthy gut.
What is Constipation?
Constipation is when it’s hard or you don’t go to the bathroom often. Most folks poop three times a day to three times a week2. But, your diet, age, and how active you are can change how often you go2. Things like not drinking enough water, eating too little fiber, stress, and some meds can cause it2. You might feel bloated, have belly pain, strain when you go, or feel like you didn’t finish going.
Functional constipation is a common type that affects about 29.6% of people worldwide3. It can lead to fecal incontinence in up to 84% of kids and make over a third act out because of it3. Chronic idiopathic constipation is rare, affecting less than 5%, and means hard and infrequent bowel movements for a long time3. In 2006, there were 5.7 million visits to the doctor for constipation in the U.S., with 2.7 million as the main reason3.
About 12% of people worldwide say they have constipation, more in the Asian Pacific and Americas than in Europe3. Women get it more often than men, and it gets worse with age, hitting 30% to 40% of people over 653. Nonwhite people get it 30% more often than whites3. Babies poop a lot, but by toddler age, it slows down to 1 to 2 times a day3.
Constipation can really affect your life, making everyday activities harder. Knowing what it is, why it happens, and what the symptoms are is the first step to feeling better and preventing it.
Common Causes of Constipation
Constipation is a common issue that can happen for many reasons. A big cause is eating foods low in fiber4. This can make your stools hard and dry, making them hard to pass. Not drinking enough water can also make constipation worse, as your body takes water from your digestive system4.
Being inactive is another big factor in constipation4. Sitting too much slows down your digestive system. Stress and some mental health issues like depression and eating disorders can also mess with your bowel movements4.
Some medicines, like painkillers, antidepressants, and others for high blood pressure, seizures, and allergies, can cause constipation45. Also, having conditions like irritable bowel syndrome, diabetes, multiple sclerosis, thyroid problems, and Parkinson’s disease can lead to constipation45.
| Factors Contributing to Constipation | Percentage Affected |
|---|---|
| Low-fiber diet | High |
| Dehydration | High |
| Lack of physical activity | High |
| Stress and mental health conditions | Moderate |
| Certain medications | Moderate to High |
| Underlying medical conditions | Moderate to High |
Understanding the causes of constipation and factors contributing to constipation is key to managing it. By tackling these causes, people can improve their digestion and overall health456.
Dietary Changes for Constipation Relief
Increase Fiber Intake
Eating more high-fiber foods is a great way to ease constipation. Fiber makes your stool bulkier, helping you have regular bowel movements7. Start adding more fiber slowly to avoid discomfort, aiming for 20 to 35 grams a day7.
Great fiber sources include whole grains, fruits, veggies, legumes, and nuts7. Try swapping white rice for quinoa, brown or wild rice, or millet7. Fruits like kiwi, berries, pears, and apples with peel can also help7. Add veggies like leafy greens, carrots, and beets to smoothies for fiber7. Legumes and nuts, such as flaxseed and chia seeds, are also good for fiber7.
If diet alone doesn’t meet your fiber needs, consider supplements like psyllium7. But remember, too much dairy can cause constipation7. Try to limit dairy to 2 to 3 servings a day7.
Also, foods rich in magnesium, like nuts and dark leafy greens, can help your gut7. Magnesium supplements can also ease constipation7.
Fast food and some additives can harm your gut and cause constipation7. Fixing these issues can improve your bowel health7.
“Gradually increasing your fiber intake to 20-35 grams per day can help soften stools and improve regularity.”
8 Not drinking enough water is a big problem for many with constipation8. Studies show that eating two kiwis a day works better than prunes or psyllium for constipation8.
9 Aim for 14 grams of fiber per 1,000 calories, which is about 25 grams for women and 31 grams for men daily9. High-fiber foods help with cholesterol and blood sugar levels9. Try to eat foods with over 5% daily value of fiber per serving9.
9 Increase fiber slowly over five days to avoid discomfort9. Drinking enough fluids is key to preventing constipation9. Being active also helps keep your bowel movements regular9. If constipation lasts, talk to healthcare providers and a dietitian for help978.
Stay Hydrated
Drinking enough water is key to keeping your bowels regular and easing constipation10. Without enough fluids, your body can’t soften or move stool properly10. Aim for at least 8 glasses of water daily, especially if you’re active or live in a hot area1011. Herbal tea and broths can also help you stay hydrated11.
Not drinking enough water often leads to constipation10. The Mayo Clinic suggests drinking about 11.5 cups of fluids a day for women and 15.5 cups for men12. About 20% of your daily fluids can come from food12.
To drink more water, carry a reusable bottle with you and sip on it all day. Adding fresh fruit or herbs to your water can make it taste better. Staying hydrated is key to regular bowel movements and easing constipation.
“Drinking enough water is one of the simplest and most effective ways to prevent and relieve constipation.”
Other fluids like broths and herbal teas can also aid in hydration and support digestion11. Exercise helps keep your bowels working right and prevents constipation11.
By drinking plenty of water and making other healthy changes, you can manage constipation and improve your digestive health101112.
Exercise for Better Digestion
Regular physical activity can help fight constipation. It makes the digestive system work better, helping with regular bowel movements and overall health13. Studies show that exercise can ease constipation symptoms13. It also helps with irritable bowel syndrome and constipation13.
Exercise boosts blood flow to the stomach and strengthens muscles that help with digestion13. It makes food move faster through the gut, which means less water gets absorbed and easier bowel movements13. Even simple activities like walking, yoga, or jogging can help13. Running can also help by reducing blood flow to the intestines during intense exercise13.
Experts suggest doing at least 150 minutes of light aerobic activity each week for better digestion13. This can be walking, biking, or yoga13. The best time to exercise is about an hour after eating, when blood flow to the stomach is highest14. Exercise works best with plenty of water and a diet high in fiber14.
Some yoga poses and cardio exercises can also help with constipation14. Abdominal exercises like sit-ups strengthen the core and improve digestion15. Pelvic floor exercises help with bowel movements and can fix urinary incontinence15.
Always talk to your doctor about the best exercise plan for your digestive health15. With the right exercise, you can manage constipation and keep your digestive system healthy13.
Lifestyle Modifications
Making some lifestyle changes can help ease constipation, besides diet and exercise. Stress management through meditation, deep breathing, or yoga is key, as stress can mess with your digestive system16. A regular bowel routine, going at the same time every day, trains your body for regular movements17. Keeping a consistent schedule is crucial for bowel health.
Manage Stress
Stress and constipation go hand in hand. High stress slows down bowel movements, leading to constipation16. Stress-reducing activities like meditation or deep breathing can ease constipation by calming your mind16.
Establish a Routine
Having a bowel routine helps with regular digestion. Try to go to the bathroom 20-30 minutes after meals to use the natural bowel movements to your advantage16. Regular bowel patterns mean going at the same time every day17.
Not being active can also cause constipation, especially in older adults16. Adding regular exercise helps stimulate your digestive system and keeps bowel movements regular.
“Consistency is key when it comes to maintaining regular bowel habits.”
| Fiber Source | Fiber Content (grams) |
|---|---|
| Dried figs | 14.616 |
| Prunes | 12.416 |
| Asian pear | 9.916 |
| Raspberries | 8.016 |
| Apple | 5.416 |
Lifestyle changes, along with diet and exercise, can help with constipation18. Managing stress, sticking to a bowel routine, and staying active can boost your digestive health and regularity171618.
Constipation Relief
If diet and lifestyle changes don’t help, over-the-counter laxatives might be an option19. These medicines work by adding water to the intestines, making stools soft, or helping the muscles in the digestive tract contract19. There are different kinds of laxatives, like bulk-forming, osmotic, stimulant, and stool softeners.
Laxatives can help with constipation but should be used carefully and for a short time20. Using them for too long can make you dependent on them. They are best for occasional constipation that doesn’t get better with other treatments20.
It’s key to know how laxatives work and when to use them19. Bulk-forming laxatives, like psyllium husks and guar gum, soak up water and swell in the intestines. This makes stools softer and easier to pass19. Osmotic laxatives, such as Lactulose and Polyethylene Glycol, also make stools soft by adding water to the intestines20. Stimulant laxatives, including Senna and Cascara, make the muscles in the intestines contract, which helps you have a bowel movement.
Stool softeners, like Docusate, increase the water content in the stool, making it easier to pass19. Always talk to a healthcare professional before taking any over-the-counter laxatives. They can have side effects and may not work well with some medicines20.
For chronic or severe constipation, there are prescription medications available20. These include drugs like Lubiprostone, Linaclotide, Plecanatide, and Prucalopride. They work in different ways to help improve bowel function20.
The main idea is to use laxatives wisely and only when other methods haven’t worked19. By understanding the different types of laxatives and how they work, you can make better choices about when to use them for constipation relief1920.
Natural Remedies
Probiotics and Prebiotics
Some natural remedies can help with constipation. Probiotics, which are good gut bacteria, can balance the digestive system and help with regular bowel movements21. Foods like bananas, oats, and onions feed the probiotics and are also good22.
Herbal supplements like senna, aloe vera, and flaxseed can also help23. But, talk to a healthcare provider before using them because they can affect other medicines23.
Probiotics, especially bifidobacterium, might make you go to the bathroom more often23. Also, prunes are high in fiber and can help with bowel movements22.
Eating a lot of fiber can help with constipation21. Psyllium, a soluble fiber, is great for constipation and more22.
Trying a low-FODMAP diet and adding certain foods back in can help find what causes constipation22. Always work with a healthcare provider to find the best natural remedies and diet changes for you212322.
Massage and Posture Techniques
Massage and certain posture techniques can help ease constipation. Massaging the abdomen in a clockwise direction can help move stool through the intestines24. Studies show that abdominal massage can help with slow-transit constipation by increasing bowel movements and reducing symptoms24.
Using a squatting position on the toilet can also help. A small footstool or tilting the pelvis forward straightens the anorectal angle, making it easier to pass stool25. Yoga poses that twist can improve peristalsis, the intestines’ rhythmic contractions that help bowel movements25.
Good posture and relaxing the pelvic floor muscles are key for easy and regular bowel movements25. Yoga poses like Supine Twist and Crescent Twist can help those with constipation25.
While massage and posture can help, they might not fix all constipation issues24. If these methods don’t work, seeing a healthcare professional is wise, especially if you notice blood in your stool26.
| Massage Technique | Potential Benefits |
|---|---|
| Abdominal Massage |
|
| Reflexology Massage |
|
| Thai Massage |
|
In conclusion, using massage like abdominal, reflexology, and Thai massage, along with specific postures and yoga poses, can help with constipation252624. But, if these don’t work or if you have worrying symptoms, see a doctor262524.
When to Seek Medical Attention
Constipation is a common issue many face, with27 gastroenterologists seeing it daily. It’s normal to have three bowel movements a day to three a week27. But if it lasts over a week or is severe, you should see a doctor28.
Chronic constipation means it lasts over four weeks27. It could be a sign of a bigger health issue, like IBS, diabetes, or a blockage29. A doctor can help find the cause and suggest treatment, which might include meds, therapy, or surgery.
See a doctor if you have these symptoms:29
- Severe abdominal pain or bloating
- Rectal bleeding
- Unexplained weight loss
- Vomiting
These signs could mean a serious issue and need quick medical check-up29. Don’t wait to get help, as early action can prevent worse problems. Houston Methodist Virtual Urgent Care offers 24/7 video visits for common health issues27.
| Constipation Type | Characteristics |
|---|---|
| Normal Transit Constipation | The most common type, with normal bowel movement frequency but hard, difficult-to-pass stools. |
| Slow Transit Constipation | Characterized by infrequent bowel movements due to slow movement of stool through the colon. |
| Outlet Defecation Syndrome (ODS) | Difficulty with the mechanics of defecation, often due to pelvic floor muscle dysfunction. |
If home remedies don’t help in a week, see a healthcare professional29.
“Only a small number of patients with constipation are found to have a more serious underlying medical problem, according to the Cleveland Clinic.”28
Preventing constipation is important for good bowel health. Drink lots of water, eat fiber-rich foods or take supplements, and exercise regularly to lower your risk29. If you keep having problems, get medical help to keep your digestive health good. Healthline and the Cleveland Clinic have info on when you need urgent care272829.
Prevention Strategies
Keeping your digestive system healthy is key to avoiding constipation. By making some lifestyle changes, you can help your bowel function better. This leads to regular and comfortable bowel movements.
Eating a diet high in fiber is very important30. Foods like fruits, vegetables, and whole grains can make your gut work better and prevent constipation31. Adults should aim for 25 grams of fiber a day, but most get only about 1531.
Drinking enough water is also crucial30. Aim for eight glasses a day to prevent dehydration, which can cause constipation30.
Exercise helps keep your bowel health in check30. Try to do at least 30 minutes of exercise on most days to help move your stool along31. Start with 20 minutes, three times a week, and increase as you get fitter31.
Managing stress is key to avoiding constipation30. Stress can mess with your digestive system. Using stress-reducing activities like meditation or yoga can help keep your gut healthy.
Having a regular bathroom routine is also helpful30. Don’t ignore the urge to go to the bathroom. Listen to your body and make time for regular bathroom visits.
By taking these steps, you can greatly reduce the chance of getting constipated32. But if constipation persists, you should see a doctor. There might be a medical issue that needs treatment30.
Keeping your digestive system healthy is vital for your overall health. By focusing on prevention and making lifestyle changes, you can avoid constipation. This leads to better bowel function and comfort303132.
Conclusion
Constipation is a common issue that can be managed with diet, lifestyle changes, and sometimes medication33. Eating more fiber-rich foods like fruits, veggies, whole grains, nuts, and beans helps with bowel movements33. Drinking plenty of water and staying active also helps ease constipation symptoms33. Simple home remedies like eating more fiber, drinking water, and exercising can help too33.
Keeping a healthy digestive system is key to feeling good overall. The tips in this article can help you have regular bowel movements and a better life34. If constipation doesn’t get better or gets worse, seeing a doctor is important to check for other health issues and get the right treatment33. Laxatives can help in the short term but should be used carefully and with a doctor’s advice33.
Using these tips and focusing on gut health can keep bowel movements regular and improve your health333435. The main thing is to tackle constipation by changing your diet, lifestyle, and possibly getting medical help.
FAQ
What is constipation?
Constipation means you have fewer than three bowel movements a week. Your stools are hard, dry, and hard to pass.
What are the common causes of constipation?
Many things can cause constipation. These include eating too little fiber, not drinking enough water, and being inactive. Stress, some medicines, and health issues can also cause it.
How can increasing fiber intake help relieve constipation?
Eating more high-fiber foods is a great way to fight constipation. Fiber makes your stool bulkier and helps you have regular bowel movements.
Why is staying hydrated important for constipation relief?
Drinking enough water is key for regular bowel movements. Without enough fluids, your body can’t soften or move stool properly.
How can exercise help with constipation?
Exercise can help get your digestive system moving. It boosts blood flow to your stomach and strengthens your digestive muscles.
What lifestyle modifications can help alleviate constipation?
To ease constipation, manage stress, stick to a bowel routine, and try relaxation methods like meditation or yoga.
When should someone seek medical attention for constipation?
See a doctor if constipation lasts over a week or gets worse with symptoms like stomach pain, bleeding, or losing weight without trying.
What are some natural remedies that may help with constipation?
Natural remedies include probiotics, prebiotics, and some herbal supplements like senna, aloe vera, and flaxseed. But talk to a doctor first, as they can affect some medicines.
How can massage and proper posture techniques help with constipation?
Massaging your belly in a circle can help move stool along. Sitting on the toilet in a squat can also make passing stool easier.
Source Links
- Constipation Relief: Home Remedies and Methods to Try – https://www.healthline.com/health/digestive-health/how-to-make-yourself-poop
- The Basics of Constipation – https://www.webmd.com/digestive-disorders/understanding-constipation-basics
- Constipation – StatPearls – NCBI Bookshelf – https://www.ncbi.nlm.nih.gov/books/NBK513291/
- Constipation – Symptoms and causes – https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253
- Constipation symptoms and treatments – https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation/
- Constipation – https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation
- Food as Medicine: Food Therapy for Constipation – https://www.chop.edu/health-resources/food-medicine-food-therapy-constipation
- Dos and Don’ts of Constipation Relief – https://www.everydayhealth.com/hs/guide-to-constipation-relief/diet-for-constipation-relief/
- Nutrition Tips for Relieving Constipation – https://www.eatright.org/health/health-conditions/digestive-and-gastrointestinal/nutrition-tips-for-relieving-constipation
- Constipation Relief Guide – https://www.webmd.com/digestive-disorders/constipation-relief-tips
- Diet, fluid and exercise – https://www.cancerresearchuk.org/about-cancer/coping/physically/bowel-problems/types/constipation/diet-fluid-exercise
- 5 ways to relieve constipation – https://store.optum.com/blog/article/conditions/5-ways-relieve-constipation/index.html
- Best Exercises for Constipation – https://www.everydayhealth.com/digestive-health/exercises-to-ease-constipation-and-improve-digestive-health/
- Relieving Constipation Through Exercise – Colon & Rectal Surgery – New York – https://colonandrectalsurgeryofnewyork.com/relieving-constipation-through-exercise/
- Feel Your Best in 2023: 5 Exercises for Better Digestive Health – https://acripc.com/feel-your-best-in-2023-5-exercises-for-better-digestive-health.htm
- Home Remedies for Chronic Constipation – https://www.webmd.com/ibs/ss/slideshow-lifestyle-constipation-relief
- Lifestyle Tips for Chronic Constipation – https://www.healthline.com/health/cic/lifestyle-tips-and-therapy-options
- Bharat Pothuri, MD, FACG: Gastroenterologist – https://www.gastrodoxs.com/blog/lifestyle-changes-that-can-improve-your-constipation-issues
- Foods for Constipation – https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
- Treatment for Constipation – NIDDK – https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment
- How to make yourself poop – https://www.medicalnewstoday.com/articles/320940
- What Is the Fastest Way To Relieve Constipation? 12 Options – https://www.health.com/condition/digestive-health/natural-remedies-constipation
- Constipation Remedies – https://www.webmd.com/digestive-disorders/constipation-remedies
- Massage for constipation: Colon and abdominal massage – https://www.medicalnewstoday.com/articles/massage-for-constipation
- Yoga for Constipation: Poses for Relief – https://www.healthline.com/health/fitness-exercise/yoga-for-constipation
- Yoga for constipation: 8 poses for quick relief – https://www.medicalnewstoday.com/articles/327086
- When to See a Doctor for Constipation – https://www.houstonmethodist.org/blog/articles/2022/jun/when-to-see-a-doctor-for-constipation/
- When Is Constipation an Emergency? – https://www.healthline.com/health/when-is-constipation-an-emergency
- How to Know When Constipation Is an Emergency – https://health.clevelandclinic.org/how-to-know-when-constipation-is-an-emergency
- Constipation: Causes and Prevention Tips – https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation-causes-and-prevention-tips
- Eat Healthy to Avoid Constipation – https://www.webmd.com/digestive-disorders/eat-healthy-exercise
- Constipation: Symptoms, Causes, Relief, and More – https://www.healthline.com/health/constipation
- Constipation: Causes, symptoms, treatments, and more – https://www.medicalnewstoday.com/articles/150322
- Medical Management of Constipation – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3348737/
- Constipation: Evaluation and Management – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140151/