Need Constipation Relief? Some Helpful Tips and Tricks

At one point or another, we’re all going to have trouble going. The bloated feeling and the straining to go are things up to 4 million Americans experience on any given day. It’s just not something we talk about often. If you need help getting back to the old ‘easy-going’ you, check out the tips and tricks below.

What Causes Constipation

Understanding what causes this common condition can help you figure out how to solve it. Lifestyle and dietary changes are some of the ways to solve consistent constipation. Some causes of constipation are below:

• Not eating enough fiber

• A sudden change in diet or exercise

• Sitting for long periods

• Not going when you need to

• Not drinking enough fluid

• Having a fever

• Anxiety

Home Remedies for Constipation

Luckily, the non-regular constipation we all face can be easily fixed with at-home remedies. The majority of these involve changes to your diet.

• Eat More Fiber

Fiber is probably the single most important factor to us going regularly. A good rule of thumb is to eat around 25 to 30 grams of fiber a day. There are two different types of fiber, but don’t worry, eating one or both will solve any bathroom problems. 

Insoluble fiber doesn’t break down in our body. Think of it as roughage, leafy greens, and the skins of vegetables. Soluble fiber does break down, very easily. Some examples of soluble fiber are bananas and cooked vegetables. See the list below though for a bunch of high-fiber foods you could try:

• Whole grain cereal

• Whole grain bread

• Brown rice

• Beans

• Vegetables

• Fresh and dried fruits (especially prunes)

• Popcorn

• Nuts

• Leafy greens

• Drink More Water

Dehydration can also cause constipation, and the truth is a lot of Americans are not getting the water they need. We’re sure you have all heard the recommendation, but we are here to remind you once again to aim for 8 glasses a day. 

• Try Drinking Something Hot

While upping your water intake can help you over time, sometimes we need something a little faster. Sipping on a hot beverage like coffee or tea has been shown to help quickly. This can happen for two reasons. The heat helps speed up our digestion and coffee in particular is known to stimulate our bowels. 

• Light Exercise

This is probably the last thing we want to think of when we are feeling bloated and overall lucky. Exercise however doesn’t just get you moving, it gets your bowels moving. It doesn't have to be intense, even some light yoga can help.

• Change How You Go

Believe it or not, our toilet posture can make a big difference. The Squatty Potty saw huge success because it puts your body in a much better position to be able to go. You don’t need to buy a special tool for it though, try just placing a box to get your legs up in that position. Sitting up straight can also help, and gently rocking forward and backward. 

• Try the Gut Massage

Massaging your abdomen can stimulate your bowels. There are two popular ones you can try:

• Stroke - Using a flat hand, start right below your belly button and move up towards your ribs 10 times. Then place both hands at the small of your back and go down over your hip bones another 10 times. 

• Effleurage - This one involves making an upside-down “U”. Make a fist and start at the lower right side of your abdomen,  go up to the right side of your rib cage, over to the left side of your rib cage, then back down to your lower left side. Do this 10 times as well or for about 2 minutes. 

What About Laxatives

Laxatives are another common treatment for constipation, and with some being over-the-counter, you can try these without a doctor. Though it is an easy solution, it is recommended that you try changing your diet and increasing your water intake before turning to them. There are also different types of laxatives, keep reading to learn about each one:

• Bulk-Forming Fiber Supplements

These are some of the few laxatives you can take regularly, but they can affect certain medications. Take these with a lot of water. Equilactin, Fibercon, Citrucel, Fiber-Lax, Konsyl, Metamucil, and Benefiber are examples of bulk-forming fiber supplements. 

• Lubricants

The idea behind lubricants is that they can help the stool slide out more easily. However, doctors avoid the most common “over-the-counter” ones like mineral oil and castor oil due to the other problems they can cause in the body. Zymenol is a prescription lubricant you can take. 

• Osmotic Laxatives

Osmotic laxatives help liquid move through your intestines. These are not recommended for those with diabetes due to the possibility of electrolyte imbalances. Pizensy, Kristalose, Milk of Magnesia, Miralax, and Sorbitol are all osmotic laxatives. 

• Stimulant Laxatives

As the name suggests, these stimulate your bowels, making the muscles contract more and push anything in them out. These are fast-acting and recommended only for short use. Correctol, Dulcolax, Feen-a-Mint, Ex-lax, and Senokot are stimulant laxatives. 

Stool Softeners

Many people interchange laxatives and stool softeners. But whereas most laxatives affect the bowels, stool softeners affect the stool. Giving it more liquid and making it easier for your bowels to push out. Surfak and Colace are two stool softeners. 

As a reminder, there are plenty of “natural” laxatives on the market. These usually come in the form of teas that promise to clear you out. While you might be tempted to try them, most of their claims are not verified and their products aren’t regulated. They can also cause different and more serious digestive issues if taken long-term. 

Medical Treatments for Constipation

Constipation is normal until it isn’t. If you’ve changed your diet, drank the water, and tried all the home remedies and it just isn’t getting easier; it is time to consult a doctor. There are many different treatment plans from stronger medication to even surgery depending on what is truly causing the problem. Some examples of treatments include:

• Prescription Laxatives

These are stronger than what you can get off the supermarket shelves. Linaclotide, Linzess, Amitiza, and Trulance work by adding water to your intestines to speed up the movement of stool. 

• Prucalopride (Montegrity)

This is commonly prescribed for chronic constipation that doesn’t have a known cause.

• PAMORAs

Peripherally acting mu-opioid receptor antagonists, or the much shorter way of saying that PAMORAs, help constipation caused by opioid pain medications. Relistor and Movantik are PAMORAs.

• Surgery

As we said earlier, surgery could be a possibility for serious constipation issues. Most of the time surgery is recommended if the structure of your colon or rectum is what is causing the problem. A part of your colon might also be removed as a last resort to bowel problems.