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How to Relieve Constipation
Last Updated: June 1, 2003
Many people think they are constipated when, in fact, their bowel movements are regular. For example, some people believe they are constipated, or irregular, if they do not have a bowel movement every day. However, there is no right number of daily or weekly bowel movements. Normal may be three times a day or three times a week depending on the person. In addition, some people naturally have firmer stools than others.
Constipation is defined as the passage of small amounts of hard, dry, bowel movements, usually fewer than three times a week. People who are constipated may find it difficult and painful to have a bowel movement. Other symptoms of constipation include feeling bloated, uncomfortable and sluggish.
At one time or another almost everyone gets constipated. Poor diet and lack of exercise are usually the causes. In most cases, constipation is temporary and not serious. Understanding causes, prevention and treatment will help most people find relief.
What Causes Constipation?
To understand constipation, it helps to know how the colon (large intestine) works. As food moves through it, the colon absorbs water while forming waste products, or stool. Muscle contractions in the colon push the stool toward the rectum. By the time stool reaches the rectum, it is solid because most of the water has been absorbed.
The hard and dry stools of constipation occur when the colon absorbs too much water. This happens because the colon’s muscle contractions are slow or sluggish, causing the stool to move through the colon too slowly.
Common Causes of Constipation
- Not enough fiber in diet
- Not enough liquids
- Lack of exercise
- Medications
- Irritable bowel syndrome
- Changes in life or routine such as pregnancy, older age and travel
- Abuse of laxatives
- Ignoring the urge to have a bowel movement
- Specific diseases such as multiple sclerosis and lupus
- Problems with the colon and rectum
- Problems with intestinal function (Chronic idiopathic constipation)
Diet
A diet with enough fiber (20 to 35 grams each day) helps form soft, bulky stool. A doctor or dietitian can help plan an appropriate diet. High-fiber foods include beans; whole grains and bran cereals; fresh fruits; and vegetables such as asparagus, brussels sprouts, cabbage, and carrots. For people prone to constipation, limiting foods that have little or no fiber such as ice cream, cheese, meat and processed foods is also important.
Lifestyle Changes
Other changes that can help treat and prevent constipation include drinking enough water and other liquids such as fruit and vegetable juices and clear soup, engaging in daily exercise and reserving enough time to have a bowel movement. In addition, the urge to have a bowel movement should not be ignored.
Laxatives
Most people who are mildly constipated do not need laxatives. However, for those who have made lifestyle changes and are still constipated, doctors may recommend laxatives or enemas for a limited time. These treatments can help retrain a chronically sluggish bowel. For children, short-term treatment with laxatives, along with retraining to establish regular bowel habits, also helps prevent constipation.
A doctor should determine when a patient needs a laxative and which form is best. Laxatives taken by mouth are available in liquid, tablet, gum, powder, and granule forms.
Children and constipation
Although constipation is usually harmless, it can be a sign or cause of a more serious problem. A child should see a doctor if:
- Episodes of constipation last longer than 3 weeks.
- The child is unable to participate in normal activities.
- Small, painful tears appear in the skin around the anus.
- A small amount of the intestinal lining is pushed out of the anus (hemorrhoids).
- Normal pushing is not enough to expel stool.
- Liquid or soft stool leaks out of the anus.
Source: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
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