How to Help Constipation

Constipation is an uncomfortable, unpleasant fact of life for many of us. Yet most who experience constipation are understandably reluctant to talk about it. After all, what happens (or doesn’t) behind closed bathroom doors is supposed to stay there. Until now.

We’re here to lift the lid (so to speak) on constipation; its symptoms, its causes and the risks it might pose. Perhaps most importantly, we’ve got a few nifty ideas that could help to not just ease the pain of constipation but reduce the likelihood of it happening to you as well.

Constipation, Its Causes and Risks

Constipation is a common problem, thought to affect one in seven adults and one in three children at any one time^[i].

What is constipation?

Constipation is characterised by dry, hard to pass bowel movements. Symptoms typically include^[ii]:

Difficulty passing stools
Stools that are particularly large, hard and lumpy or small and pellet-like
Feeling that you haven’t completely emptied your bowels

You might also experience^[iii]^[iv]:

Stomach aches or cramps
Lower back pain
Nausea
Loss of appetite
Bloated stomach
Foul-smelling wind
Rectal bleeding
In children, irritability or malaise
In children, soiling issues

What causes constipation?

Episodes of constipation are often the result of a diet lacking in fibre (think fruit, vegetables and cereals). However, there are a number of unexpected reasons you might find yourself becoming constipated. For some, it can be a result of life changes, such as a change in diet, a reduction in exercise, or weight that’s been lost or gained. In many cases people become constipated due to a lack of bathroom privacy or because they’re distracted or ignore the need to poo.

Sometimes constipation is the result of an illness such as IBS, diabetes, multiple sclerosis, Parkinson’s disease or hypothyroidism^[v]. Additionally, many medications, including antidepressants, opioid painkillers and iron supplements can cause constipation^[vi].

Constipation is also extremely common in pregnancy, affecting around two in every five people who are expecting^[vii]. Finally, in some cases constipation is seen in those affected by anxiety or depression and in people experiencing trauma^[viii].

Can being constipated lead to other health problems?

Long-term constipation can lead to what’s known as faecal impaction, a buildup of stool in the large intestine. When impaction occurs, you may experience diarrhoea in addition to discomfort in your belly.

Impaction can lead to a range of painful and embarrassing conditions, including rectal swelling and numbness, bowel incontinence and even rectal prolapse. That’s why it’s so important to see your GP if constipation persists, no matter how awkward talking about your bowel movements may feel.

How to Avoid Constipation

Constipation can happen to anyone, but there are some things you can do to minimise your likelihood of experiencing it.

What foods reduce the risk of constipation?

A good diet is essential for reducing constipation, with fibre being the key nutrient for regular, healthy bowel movements. Excellent sources of fibre include:

Food Type	Try Eating	How Much?
Wholegrains	Wholemeal bread, brown rice, wholegrain cereal, oats, pasta	No UK advice, but experts suggest three servings a day (one slice of bread/one tbsp oats/three tbsp cereal) is ideal^[ix]
Fruit	Prunes, apples, pears, kiwi, figs, avocado, raspberries, guava	The NHS suggests eating five portions of fruit and veg a day. A portion can be one apple/pear, two kiwi or 20 raspberries. A portion of dried fruit is 30g^[x]
Vegetables	Carrots, broccoli, sweet potatoes, beetroot, brussels sprouts	See above. A portion might be two spears of broccoli, 80g of sweet potatoes or three heaped tbsp of carrots^[xi]
Nuts and seeds	Almonds, chia seeds, pistachios, hazelnuts, linseeds	Experts suggest consuming around 30g of nuts and seeds a day (a small handful)^[xii]
Legumes	Lentils, chickpeas, kidney beans, black beans	Legumes count towards your NHS-recommended five a day. Aim for three heaped tbsp per day

Can lifestyle changes reduce constipation?

In many cases making a few simple lifestyle changes can help reduce the likelihood of developing constipation:

Exercise: studies show that regular exercise can significantly reduce your risk of becoming constipated^[xiii]. This is because exercise improves your metabolism, meaning waste moves through the system more quickly. Exercise can also improve abdominal strength, which aids the efficient passing of stools^[xiv]
Improved toilet routine: leaving yourself plenty of time to go to the toilet can ensure that you fully empty your bowels when needed. Some people are even able to train themselves to poo at a specific time each day, making it easier to plan around poop times. It’s also vital to go when the urge strikes because putting toilet visits off often leads to constipation troubles
Better toilet posture: often a simple change in how we sit on the loo can help ensure complete emptying without straining. Raising the knees up with a stool so you’re in a natural, comfortable ‘squatting’ position aligns the colon and can reduce straining^[xv]
Reduce stress: stress can make constipation worse. This is due to your digestive system slowing down when you feel anxious. Take steps to minimise stress and you may find your bowel situation improves
Take a probiotic: a good daily gut supplement like PrecisionBiotics’ Alflorex® supports and complements intestinal microbiota, keeping the gut in tip-top condition for reliable performance

Can dehydration cause constipation?

Dehydration is one of the most common cause of constipation^[xvi]. In addition to reducing moisture in the body, leading to hard, difficult to pass stools, dehydration causes poo to move through the intestine more slowly.

Try to drink at least eight to ten glasses of water a day to improve overall wellbeing and reduce the risk of constipation^[xvii].

Home Remedies for Constipation

There are plenty of things you can do to help ease constipation when it occurs...

Yoga moves for constipation

Certain yoga positions can put just enough gentle pressure on your abdomen to help ease constipation without fast, dramatic results^[xviii]. Twists such as the seated matsyasana twist, the supine twist and the crescent lunge twist are effective choices. Also recommended are forward-bending poses like the relaxing child’s pose and a simple standing forward fold.

Slightly more difficult but equally effective is the pigeon pose, which releases the pelvic floor and promotes digestive movement. YouTube is an excellent source for symptom-specific guided yoga routines.

Abdominal massage to relieve constipation

Gently massaging the abdomen can be an effective way to combat constipation. Recommended massages mimic the peristalsis of the intestines, gently encouraging movement. Additionally, massage promotes relaxation, which is also highly beneficial for the bowels.

Hot lemon water for constipation relief

Many people swear by boiling water flavoured with fresh lemon juice to move their bowels each morning. In addition to providing much-needed hydration, warm water helps to stimulate gut motility^[xix].

As for lemons, the citric acid in these nutrient-packed fruits stimulate bile production^[xx], essential for digestive tract movement. Equally important is the lemon’s high levels of vitamin C, which draws water to the gut for softer, easier to pass stools^[xxi].

Sorbitol-rich foods and constipation

Found in apricots, figs, apples, grapes and dates, sorbitol is a natural laxative^[xxii]. In addition to fresh fruit, dried apricots, prunes and raisins also contain a generous dose of sorbitol. Try nibbling on these fruits before diving into expensive, less gentle OTC laxatives.

Summary

Constipation is a common issue, often caused by lack of hydration, poor diet or stress. To improve this uncomfortable situation there are numerous things you can try. For short-term relief massage, yoga and sorbitol-containing foods are recommended. For long-lasting relief be sure to eat fibre-rich foods, get regular exercise and hydrate well. A good toilet routine, including adopting a squatting position, can also help minimise constipation.