Constipation is an all-too-common digestive complaint—and one that can totally derail your day. It can affect anyone (though constipation is more common in women than men).
Fortunately, there are steps you can take to get your gut back on track and keep things running smoothly.
Are You Actually Constipated?
Constipation occurs when you don’t poop as often as you normally do. What’s “normal” differs from person to person. Some people go every day, while others naturally pass stool less regularly. “But if you’re going less than three times per week, you’re probably trending toward constipation,” says Jessica Jou, M.D., a gastroenterologist at Henry Ford Health.
Frequency isn’t the only factor. If your poop is hard, difficult to pass and you feel like there’s still more in there, consider yourself backed up. “Even if you go every day, if your bowel movements are incomplete and you are straining a lot, you’re probably constipated,” Dr. Jou adds.
Constipation Causes
A host of factors can lead to constipation. Dr. Jou describes the usual suspects:
- Food and drink: A diet rich in fiber helps keep things moving. Water, too, is a necessary ingredient for regularity. Not eating enough fiber or drinking enough water are leading reasons for constipation.
- Lifestyle changes: Your bowels can be sensitive to changes in routine. That’s why many people get constipated when they’re traveling or going through periods of stress. Constipation can also occur if you’re normally active and go through a sedentary period—such as when you’re hospitalized or ill.
- Medications: “Constipation is a common side effect of many medications,” Dr. Jou says. Some of the biggest culprits include opioid pain medications, iron supplements and GLP-1 weight-loss medications.
- Medical conditions: Some medical problems are also linked to constipation, including diabetes, certain neurological conditions and some thyroid disorders.
How to Treat Constipation Quickly
Whatever is causing your constipation, odds are you want relief yesterday. There are a few things you can try at home to get things going, Dr. Jou says.
Medications
Over-the-counter constipation medicines fall into different categories. Dr. Jou explains:
- Stool softeners and osmotic laxatives like Colace and Miralax pull water or fat into your colon, making your poop softer and easier to pass.
- Bulk-forming laxatives such as Metamucil use fiber to bulk up your stool. That can trigger your colon to push it out.
- Stimulant medications like senna and bisacodyl stimulate the muscles in your intestines to contract.
“I tend to recommend stool softeners first, because they can be gentler,” Dr. Jou says. People who are really eager for relief often try multiple medications, but that can overdo it and lead to diarrhea. “If you are going to use multiple medications, choose just one from each category,” she adds.
Lifestyle changes
Want to get things moving? Then get yourself moving. “Exercise can be really helpful for stimulating the GI tract,” Dr. Jou says. “Even a short walk after a meal can help a lot.” And make sure to drink plenty of water, since dehydration makes constipation worse.
Bathroom habits
When you’re constipated, you might be tempted to take up residence in the bathroom until things start happening. But sitting on the toilet for too long can strain the colon, increasing the risk of problems like hemorrhoids—and potentially making constipation worse.
Instead, sit for no more than 10 minutes at a time. If nothing’s moving, get up and try again later. “You can also prop your feet up on a stool or ‘squatty potty’ to put your body in a better position to go,” Dr. Jou says. That posture relaxes your muscles and puts your rectum at a better angle for releasing its contents. Still struggling? “Abdominal massage can also help address constipation,” she adds.
Preventing Constipation
While medications, exercise and better bathroom habits can help relieve occasional constipation, lifestyle changes are key for preventing chronic backups:
- Eat more fiber: For most adults, that means at least 25 to 30 grams of fiber a day. Look for a mix of soluble fiber (found in foods like oats, apples, beans and peas) and insoluble fiber (from whole grains, nuts and vegetables like green beans or cauliflower). One word of caution, though. “Adding a lot of fiber to your diet all at once can lead to gas and bloating, so introduce it gradually to make sure your body has time to adjust,” Dr. Jou says. “It’s better for fiber to come from food, which has other important nutrients like vitamins and minerals. But if you’re having trouble eating enough, talk to your doctor about taking a fiber supplement.”
- Drink up: Try to drink 8 cups (64 ounces) of water each day.
- Move more: Exercise is good for the whole body, colon included. Try to sit less and move more, especially after meals.
- Plan ahead: If you’re expecting a change in routine—going on vacation or taking a long flight, for instance—prep by drinking plenty of water, eating well and sneaking in movement when you can. “In those cases, it can be helpful to have a stool softener on hand so you can take quick action if you start to get constipated,” Dr. Jou says.
- Talk to your doctor: If your constipation is linked to an underlying health condition or medication, your doctor can help you find solutions. You may be able to switch to a different medication, for example. Getting diseases like diabetes under better control can also help with downstream effects like constipation.
When to Seek Help
Meet With A Gastroenterologist
Occasional constipation can usually be managed at home with over-the-counter medications and lifestyle changes. But you should see a doctor if you have signs such as:
- Severe belly pain
- Blood in your stool
- Nausea and vomiting
- A distended abdomen
- Losing weight without trying
- Nothing passes through you, even gas
- A family history of problems such as colon cancer or Crohn’s disease
- Ongoing need for constipation treatment
Such signs could indicate a larger underlying problem. A distended belly and inability to pass gas, for example, could signal a bowel obstruction (blockage).
By and large, though, constipation is common, and not necessarily always a sign of a bigger problem. “By making some lifestyle changes—including plenty of fiber in your diet—you can help your body stay regular and feel its best,” Dr. Jou says.
Reviewed by Jessica Jou, M.D., a gastroenterologist who sees patients at Henry Ford Medical Centers - Columbus, Fairlane and at Henry Ford Hospital in Detroit.
