5 Ways to Improve Your Constipation Symptoms

Constipation is a common and uncomfortable condition that can impact your daily life. It is characterized by infrequent bowel movements, difficulty passing stool, and abdominal discomfort. Fortunately, there are various strategies to alleviate general constipation. By incorporating some of the tips below into your routine, you can promote smoother and more consistent bowel movements. Here are five things to think about when trying to improve your constipation symptoms:

Your food: What goes out of your body comes from what goes in. Increasing your fiber intake with foods like fruits, vegetables, whole grains, and legumes can help add bulk to your stool and make it easier to pass. Experts suggest aiming for at least 25 grams of fiber a day, with more benefits from over 30 grams a day.¹ On that same note, beware of processed foods like packaged snacks that are low in fiber and contribute to constipation. 

Your drinks: Water content is crucial for smooth bowel passage. Of course, drinking water is important, but overconsumption of other fluids such as coffee and soda may actually be increasing your symptoms.

Your movements: Physical activity stimulates muscles, including those in your intestines. This can help promote regular bowel movements. Physical activity can include traditional pre-programmed exercise, but it can also be taking the stairs instead of the elevator or helping the neighbor mow the lawn. As long as you move, so does your stool.

Your medication: Some over-the-counter remedies such as laxatives and stool softeners can serve as a temporary relief, but they should not be relied upon. Other medications can cause constipation as a side effect. If you notice an increase in constipation symptoms after starting a medicine, consult your prescribing physician to discuss possible alternatives.

Your habits: Trying to have bowel movements at the same time each day can teach your body to pass stool more regularly. Responding to the urge to have a bowel movement as soon as you feel it also helps your body pass stool. Delaying can lead to constipation. 

It is crucial to incorporate healthy habits before you experience constipation and even more so if you are having symptoms. You can talk to a dietitian or physical therapist today to help you get on track with your constipation-free life. If constipation is persistent, severe, or accompanied by other symptoms like significant pain, blood in stool, or unexplained weight loss, consult a healthcare professional. They can help diagnose any underlying conditions and recommend appropriate treatments. 

Resources

1. McKeown NM, Fahey GC Jr, Slavin J, van der Kamp JW. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations?. BMJ. 2022;378:e054370. Published 2022 Jul 20. doi:10.1136/bmj-2020-054370