In general, bulk-forming laxatives, also referred to as fiber supplements, are the gentlest on your body and safest to use long term. Metamucil and Citrucel fall into this category.
Prevention tips include: Increasing your fiber intake: Fiber-rich foods, such as fruits, vegetables and whole grains, all help improve gut function. If you have bowel sensitivity, you'll want to avoid high-fructose fruits, such as apples, pears and watermelon, which can cause gas.
Insoluble fiber is the most beneficial for softening stools. It does not dissolve in water and helps food pass more quickly from the stomach to the intestines. Wholewheat flour, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes all contain insoluble fiber.
The Amount of Fiber in Your Diet
Some fibers increase the frequency of bowel movements by adding bulk to your stool. This bulkiness is sensed by your intestines, which stimulates the process of elimination. You should consume about 28 grams of fiber each day to get the daily recommended fiber intake.
Do not take laxatives every day to ease your constipation as this can be harmful. Speak to a GP if you're still constipated after making lifestyle changes. In some cases, you may be prescribed a laxative to use regularly, but this should always be supervised by a GP or gastroenterologist (a specialist in gut problems).
Eat fruits, nuts, grains, and vegetables
This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward. Foods that contain fiber include: fruits, such as strawberries, raspberries, and apples. nuts and seeds, such as pistachios, almonds, or sunflower seeds.
Constipation usually resolves itself without the need for prescription treatment. In most cases, making lifestyle changes — such as getting more exercise, eating more fiber, and drinking more water — can help. Allowing time for defecation, without stress or interruption, may also help.
Eating foods low in fiber. Not drinking enough water (dehydration). Not getting enough exercise. Changes in your regular routine, such as traveling or eating or going to bed at different times.
For most people constipation rarely causes complications, but people with long-term constipation can develop: haemorrhoids (piles) faecal impaction (where dry, hard stools collect in the rectum) bowel incontinence (the leakage of liquid stools)
Chronic idiopathic constipation, which affects far more women than men, can be extremely debilitating. While it is normal to have a bowel movement anywhere from three times a day to three times a week, a person experiencing chronic idiopathic constipation has hard or lumpy stool that is very difficult to pass.
Magnesium helps to increase the amount of water in the intestines, which can help with bowel movements. It may be used as a laxative due to these properties, or as a supplement for magnesium deficiency.
Try natural laxatives that work fast for constipation relief, which include: aloe vera, leafy greens, chia and flax seeds, high fiber fruits, probiotic foods, and coconut water. Also make sure to drink plenty of water/fluids when consuming natural laxatives, since these work with high fiber foods to help soften stool.
Drinking plenty of water and staying hydrated is a great way to regulate digestion. People who support a water flush for colon cleansing recommend drinking six to eight glasses of lukewarm water per day. Also try eating plenty of foods high in fiber & water content.
Over-the-counter stool softeners are effective for some people. However, in controlled clinical trials, there is no evidence that they improve symptoms. While they only are intended for short-term relief of constipation, using a daily stool softener long-term probably is not harmful.
Eat your fruits and veggies
“Eating whole foods that contain natural sources of fiber such as fresh fruits and vegetables is key to staying regular and supporting digestive health,” Hanks suggested.
The fats in olive oil can help smooth the insides of the bowel, making it easier for stools to pass. It can also help the stool hold in more water, keeping it softer. One tablespoon of olive oil, taken on an empty stomach in the morning, may relieve constipation for many healthy adults.
Eat more fiber.
Fiber-rich foods such as whole grains, leafy vegetables and fresh fruits will add bulk to your feces and help stimulate the bowel to push food along. Because a quick addition of fiber to your diet can result in gas, bloating and cramps, it should gradually be introduced over time.
Poor diet and lack of physical activity are the most common causes of constipation, so it's a good idea to rule these out first before looking into other causes. Here are some diet- and lifestyle-related factors that can make you constipated: a diet heavy in meat and dairy products.
The prevalence of constipation increases dramatically with age, affecting almost 1 in 2 adults over 80 years of age. In older people, the predominant symptom of constipation is more frequently straining than decreased stool frequency.
Neurological diseases: Constipation is more common in people with multiple sclerosis, Parkinson's disease, spinal injuries, and the neuromuscular disease muscular dystrophy. People with these conditions can have problems relaxing muscles in the pelvic floor which makes it hard to push stool out.
️ You can take Movicol for up to two weeks to relieve chronic constipation. If you need to take it for longer than this you should get advice from your doctor.