What Helps with Constipation? Effective Remedies and Lifestyle Changes

Constipation is a common condition that affects people of all ages. It’s characterized by infrequent bowel movements, difficulty passing stools, or a feeling of incomplete evacuation. While occasional constipation is usually not a cause for concern, chronic constipation can significantly impact your quality of life. Understanding What Helps With Constipation and implementing effective strategies can bring significant relief.

This article, based on information from leading health institutions, will explore various methods and lifestyle adjustments to help you manage and overcome constipation. We will delve into dietary changes, over-the-counter remedies, prescription medications, and other therapies to provide a comprehensive guide on what truly helps with constipation.

Understanding the Causes and Symptoms of Constipation

Before exploring what helps with constipation, it’s important to understand the underlying causes and recognize the symptoms. Constipation can stem from a variety of factors, including:

Dietary factors: Low-fiber diets, dehydration.
Lifestyle: Lack of physical activity, ignoring the urge to defecate.
Medications: Certain medications, such as opioids, antidepressants, and iron supplements, can contribute to constipation.
Medical conditions: Conditions like irritable bowel syndrome (IBS), hypothyroidism, and neurological disorders can also cause constipation.

Common symptoms of constipation include:

Infrequent bowel movements (fewer than three per week)
Hard, dry stools
Straining during bowel movements
Feeling of incomplete evacuation
Abdominal bloating and discomfort

If you experience these symptoms regularly, it’s essential to address them and explore what helps with constipation for your specific situation.

Lifestyle and Dietary Changes: Your First Line of Defense Against Constipation

Often, the most effective approach to what helps with constipation involves simple lifestyle and dietary modifications. These changes can promote regular bowel movements and improve overall digestive health.

Increase Fiber Intake: The Cornerstone of Constipation Relief

Fiber is crucial for adding bulk to your stool, making it softer and easier to pass. A high-fiber diet is frequently recommended as the first step in managing constipation.

Actionable steps to increase fiber:

Fruits and Vegetables: Incorporate a wide variety of fruits and vegetables into your daily meals. Berries, apples, pears, broccoli, carrots, and spinach are excellent sources of fiber.
Whole Grains: Choose whole-grain bread, pasta, and cereals over refined grains. Oatmeal, brown rice, and quinoa are also great options.
Legumes: Beans, lentils, and peas are packed with fiber. Add them to soups, salads, or enjoy them as a side dish.
Fiber Supplements: If you struggle to get enough fiber through diet alone, consider fiber supplements like psyllium (Metamucil), methylcellulose (Citrucel), or calcium polycarbophil (FiberCon). Remember to introduce fiber gradually to avoid bloating and gas.

Hydration: Water is Key to Softening Stool

Adequate fluid intake is essential for preventing and relieving constipation. Water helps soften stool, making it easier to pass through the colon.

Hydration tips:

Drink Plenty of Water: Aim for at least 8 glasses of water per day. Increase your intake if you are physically active or live in a hot climate.
Limit Caffeine and Alcohol: These beverages can have a dehydrating effect, potentially worsening constipation.
Include Hydrating Foods: Fruits and vegetables with high water content, such as cucumbers, watermelon, and oranges, can contribute to your fluid intake.

Regular Exercise: Get Your Bowels Moving

Physical activity stimulates the muscles in your digestive system, helping to move stool through the colon more efficiently.

Exercise recommendations:

Aim for Daily Activity: Engage in moderate-intensity exercise for at least 30 minutes most days of the week.
Choose Activities You Enjoy: Walking, jogging, swimming, cycling, and dancing are all excellent options.
Start Slowly: If you are new to exercise, begin gradually and increase intensity and duration over time.

Establish Good Bowel Habits: Listen to Your Body

Ignoring the urge to have a bowel movement can contribute to constipation. Establishing a regular toilet routine can be beneficial.

Tips for good bowel habits:

Don’t Ignore the Urge: When you feel the urge to defecate, go to the bathroom promptly.
Schedule Toilet Time: Try to have a bowel movement around the same time each day, ideally after a meal when digestion stimulates bowel activity.
Relax and Take Your Time: Avoid rushing or straining. Allow yourself sufficient time to have a bowel movement in a relaxed environment.

Over-the-Counter Remedies for Constipation Relief

When lifestyle and dietary changes are not enough, several over-the-counter (OTC) remedies can provide relief from constipation. Understanding what helps with constipation in terms of OTC options is important for self-management.

Laxatives: Different Types for Different Needs

Laxatives are medications that help to loosen stool and stimulate bowel movements. There are various types of laxatives available, each working in a slightly different way.

Bulk-forming laxatives (Fiber Supplements): As mentioned earlier, these increase stool bulk and water content. They are generally considered safe for long-term use and are a good first-line treatment. Examples include psyllium (Metamucil), methylcellulose (Citrucel), and calcium polycarbophil (FiberCon).
Osmotic laxatives: These draw water into the intestines, softening stool and making it easier to pass. Examples include polyethylene glycol (Miralax), magnesium citrate, and lactulose (Generlac).
Stimulant laxatives: These stimulate the intestinal muscles to contract, pushing stool through the colon. They are generally more fast-acting but can cause cramping and are not recommended for long-term use. Examples include bisacodyl (Dulcolax, Correctol) and senna (Senokot, Ex-Lax).
Stool softeners: These help to moisten and soften stool by allowing water and fats to penetrate it. Docusate sodium (Colace) is a common stool softener.
Lubricant laxatives: Mineral oil coats the stool and intestinal walls, making it easier for stool to slide through. However, mineral oil is not recommended for long-term use and can interfere with the absorption of certain vitamins.

It’s crucial to use laxatives as directed and consult with a healthcare professional if you need to use them regularly or have questions about which type is best for you.

Enemas and Suppositories: For Quick Relief

Enemas and suppositories can provide more immediate relief from constipation, especially when stool is impacted in the rectum.

Enemas: These involve inserting fluid into the rectum to soften stool and stimulate bowel movements. Different types of enemas include tap water, saline, and mineral oil enemas.
Suppositories: These are small, solid medications inserted into the rectum. They work by either drawing water into the rectum or stimulating bowel contractions. Bisacodyl and glycerin suppositories are common OTC options.

Enemas and suppositories are generally used for occasional constipation relief and are not intended for long-term management.

Prescription Medications for Chronic Constipation

For individuals with chronic constipation that doesn’t respond to lifestyle changes or OTC remedies, prescription medications may be necessary. Understanding what helps with constipation in more severe cases often involves exploring prescription options.

Prescription Laxatives and Agents

Several prescription medications are available to treat chronic constipation. These medications work through different mechanisms to promote bowel movements.

Lubiprostone (Amitiza): Increases fluid secretion in the intestines, softening stool and promoting bowel movements.
Linaclotide (Linzess) and Plecanatide (Trulance): Increase fluid in the intestines and accelerate the passage of stool.
Prucalopride (Motegrity): Stimulates bowel contractions to help move stool through the colon.

Medications for Opioid-Induced Constipation

Opioid pain medications are a common cause of constipation. Specific prescription medications can help counteract this side effect.

Methylnaltrexone (Relistor), Naldemedine (Symproic), and Naloxegol (Movantik): These medications block the constipating effects of opioids in the gut without interfering with pain relief.

Prescription medications should always be used under the guidance of a healthcare professional who can determine the most appropriate option based on your individual needs and medical history.

Other Therapies and Approaches

Beyond lifestyle changes and medications, other therapies can contribute to what helps with constipation, particularly for specific types of constipation or underlying conditions.

Pelvic Floor Muscle Training (Biofeedback)

For some individuals, constipation is related to dysfunction of the pelvic floor muscles, which are involved in bowel movements. Biofeedback therapy can help retrain these muscles.

Biofeedback: This therapy involves working with a therapist who uses sensors and visual or auditory feedback to help you learn to relax and coordinate your pelvic floor muscles for effective bowel movements.

Alternative Therapies: Probiotics and Acupuncture

Research is ongoing into the potential benefits of alternative therapies for constipation.

Probiotics: These beneficial bacteria may help improve gut health and potentially alleviate constipation in some people. However, more research is needed to determine the most effective strains and dosages.
Acupuncture: Some studies suggest that acupuncture may help stimulate bowel movements and relieve constipation symptoms. Further research is necessary to confirm these findings.

When to Seek Medical Advice for Constipation

While many cases of constipation can be managed at home, it’s important to seek medical advice in certain situations. Consult a healthcare professional if you experience:

New onset of constipation: Especially if you are older.
Changes in bowel habits: Such as a significant decrease in frequency or stool consistency.
Severe or persistent constipation: That doesn’t improve with lifestyle changes or OTC remedies.
Constipation accompanied by other symptoms: Such as abdominal pain, bloating, rectal bleeding, weight loss, or vomiting.

A healthcare professional can help determine the underlying cause of your constipation, recommend appropriate treatments, and rule out any serious medical conditions. Diagnostic tests, such as colonoscopy or anorectal manometry, may be necessary in some cases to evaluate the cause of chronic constipation.

Conclusion: Taking Control of Constipation

Constipation is a manageable condition, and understanding what helps with constipation empowers you to take control of your bowel health. For most people, lifestyle and dietary changes, such as increasing fiber intake, staying hydrated, and exercising regularly, are effective first steps. Over-the-counter remedies can provide additional relief when needed. For chronic or severe constipation, prescription medications and other therapies are available.

By adopting a proactive approach and working with healthcare professionals when necessary, you can find effective strategies to relieve constipation and improve your overall well-being. Remember, prioritizing your digestive health is a key component of a healthy lifestyle.

References:

Constipation and defecation problems. American College of Gastroenterology. https://gi.org/topics/constipation-and-defection-problems/. Accessed May 30, 2023.
Constipation. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/all-content. Accessed May 30, 2023.
Constipation. American Gastroenterological Association. https://patient.gastro.org/constipation/. Accessed May 30, 2023.
AskMayoExpert. Constipation (adult). Mayo Clinic; 2023.
Wald A. Etiology and evaluation of chronic constipation in adults. https://www.uptodate.com/contents/search. Accessed May 30, 2023.
2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed June 7, 2023.
Wald A. Management of chronic constipation in adults. https://www.uptodate.com/contents/search. Accessed May 30, 2023.
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