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Small changes can add up when it comes to constipation. Many people get relief from simple adjustments to their diet and daily routines. If you’re having difficulty with constipation, here are some steps that can help soften your stools and keep your bowels moving.
- Eat more fiber. Adding fiber to your diet increases the weight of your stool and speeds its passage through your intestines. Eat more fresh fruit and vegetables each day. Choose whole-grain breads and cereals. Add legumes to soups, salads and casseroles. It’s best to make these changes to your diet gradually over a few weeks.
- Drink plenty of water. Aim for 64 ounces of liquid each day, such as water, tea or clear soups. If you’re increasing how much fiber you eat, consuming more liquid can help the fiber work better.
- Exercise daily. Regular physical activity reduces the time it takes food to move through the large intestine. The longer stool remains in the large intestine, the more water that’s absorbed and the drier stool becomes.
- Try bowel training. To help your body become more regular, try to have a bowel movement at the same time each day. Because eating activates your large intestine, try to move your bowels 15 to 30 minutes after breakfast or another meal. Even if you don’t feel like you have to go, sit on the toilet. If you’re not successful after few minutes, try again a bit later. With practice, your body may become trained to defecate on a predictable schedule.
- Respond to the urge. If you’re body’s telling you it’s time to have a bowel movement, listen to it. Don’t ignore the urge to go.
Join in on the discussion and support related to many digestive health topics including IBS, Barrett's, redundant colon, C Diff and more at the Digestive Health group.
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@bb03 You hit the nail on the head!! Some people are plagued with constipation that no amount of diet, exercise or enumerable other recommendations from friends can make even the slightest dent in. Sad to say if your constipation is in that category you just shrug your shoulders, nod your head and humor all the "eat prunes" suggestions from the lucky ones that simple remedies can help. And doctors who have never had difficult to treat constipation themselves can sometimes little understand how to deal with the complexities of the GI tract and related body organ interactions in the short office visits they are understandably limited to with the patient.
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1 ReactionLarry, I never heard that nuts (which I eat daily) can cause hard stools. Thanks for adding this to the discussion.
I am 68 years old. I've had a Cecal volvulus. Bowel obstruction. A perforated duodenal ulcer followed by 2 months hospitalized due to a fistula on TPN. I figured I'd always need a supply of the little orange pills. And omprezole. Guess what? I'm suddenly normal ! The only change is that I had to begin the biologic Dupixent. It was prescribed for Prurigo Nodularis and contact dermatitis. Also suspected EOE. It's not a pleasant drug to take but since I began taking it my gut is normal. In the mere 3 months I've been on it no more laxatives, no more PPI. No more food getting stuck. No more acute abdominal pain (like gas pain on overdrive) . And normal bowel movements. I didn't expect this at all. But I'm not complaining. I don't think about it anymore. And I've been through a lot. Needing an enema. You name it. Who knows why? I dont.
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1 ReactionDid you consider the Volvulous may have been the cause of your constipation and once corrected your constipation was Resolved? If it’s partially blocking it will cause constipation and total blockage like you probably eventually had is an emergency.
After reading many comments here about the benefits of caffeine-loaded coffee solving people’s constipation issues, I gave it a try today. I never drink coffee; I don’t like the taste, and I have a cardiac arrthymia, so my cardiologist told me to stay away. I needed some help, and I decided to see for myself. A cup would not kill me.
I made a strong cup of coffee and drank it with just a splash of milk. No joke—within 40 minutes I was running to the bathroom. It worked like a charm. I cannot rely on this new discovery on a daily basis, but I am keeping it in my back pocket when my colon comes to a standstill despite my high fiber, high fruit and veggie and water-loaded diet. Black tea also has caffeine, but not as much as coffee, so I am going to try that next time and see how they compare.
I like starting the new week in a positive way.
Many years ago, a friend suggested I just drink warm liquids (coffee, tea) when I get up in the morning to get my bowels moving. It took a while, but soon my body reacted with a daily morning bowel movement. It has now been over 40 years that I have regularity. The initial patient training has helped me to avoid problems with constipation.
Coffee with chicory is a natural laxative. There are a number of New Orleans brands that contain chicory. I have nursing friends that try chicory coffee for their patients before doing laxatives. The coffee seems to work every time. One nurse friend is in cardiology and the chicory coffee is also good there because there is a much lower caffeine level - the chicory makes it taste strong.
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1 ReactionI would add fermented foods and a squatty potty.
Gravity, I eat sauerkraut several times a week and drink kombucha tea often. Also have natto and sugar free yogurt and goats milk kefir, so I may be set for fermented foods?
Chicory does not contain any caffeine, so I doubt it’s playing a role here. It’s used as a flavor enhancer and to save money on bulk coffee usage. How do I know this? I had a French grandmother.
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1 ReactionAny Port In A Storm Will Do. My prostate cancer meds, 6+ years now, have made me irregular on a regular basis. What helps? Better weather Spring and Summer brings, longer walks, fresher salad/veggies, and increased physical movements, regular old guy swims in the outdoor pool, walks in the park, and country road walk-abouts.
This entire column and all the replies are very helpful.