Picture this: you’re sitting on the toilet, trying to foster thoughts of waterfalls, yet, no luck. Or when things finally do happen, the result is… less than impressive, resembling a few sad little chocolate candies in the bowl.
It’s a pretty common scenario—constipation can be a real hassle, especially after a journey away from home. Supriya Rao, MD, a clinical assistant professor at Tufts University School of Medicine, points out that travel disrupts your routine, with changes in sleep patterns and unfamiliar diets contributing to the issue. Plus, there’s that uneasiness about using unfamiliar bathrooms in airports or hotels.
“It’s both a behavioral issue and something influenced by your surroundings,” adds Neha Mathur, MD, a gastroenterologist at Houston Methodist. Things like dehydration, poor diet, and lack of exercise can play a big role as well. Some medications, particularly certain antidepressants or pain relievers, can also cause issues with bowel movements.
While chronic constipation can signal conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), a gastroenterologist can certainly guide you with lifestyle tips and medication. However, for occasional constipation, there are effective home remedies you can consider.
Home Remedies for Constipation
1. Pop a squat
You might have heard about things like the Squatty Potty, which is supposed to help. Experts recommend it, as Dr. Mathur explains that traditional Western toilets aren’t the best design for bowel movements. In many countries, squatting is the norm, which facilitates easier pooping. Using a step stool allows for a more natural posture and can aid the process.
2. Drink more water
In the bustle of daily life, it’s easy to forget about drinking enough water, but hydration is crucial. Sufficient fluid intake keeps stools soft and manageable. Actually, the American College of Gastroenterology identifies low fluid intake as a frequent cause of constipation.
3. Have a cup of coffee
If you’re used to your morning coffee, you may notice it can prompt a bathroom visit. This is because caffeine increases gut motility. If coffee’s not your thing, a cup of caffeinated tea works too.
4. Snack on kiwis
Kiwis are a delicious alternative to medicines, with studies suggesting that two a day can work just as well as over-the-counter laxatives. Dr. Rao recommends eating the skin for added fiber; other berries can also be beneficial.
5. Eat a high-fiber diet
Boosting your intake of fruits and vegetables can greatly aid digestion. Dr. Mathur suggests targeting around 25 to 30 grams of fiber daily. Fiber helps to bulk up and soften stool, making it easier to pass. Don’t forget to drink enough water along with all that fiber!
6. Take a fiber supplement
If dietary fiber isn’t cutting it, consider supplements like psyllium husk, which can help when mixed with water to soften stools. Start small and increase gradually for regularity.
7. Move more
If you find yourself feeling sluggish or backed up, it could be due to lack of physical activity. Dr. Mathur emphasizes that regular exercise, especially core-strengthening workouts like yoga, can aid in generating the pressure needed for a bowel movement.
8. Eat fermented foods
Adding things like kimchi or kombucha to your meals can also be beneficial. Studies show that these probiotic-rich foods can help with gastrointestinal challenges like constipation.
9. Cut back on dairy
It’s interesting how foods affect different people. Dr. Rao mentions that while some may find dairy problematic, others could feel just fine. Switching to plant-based alternatives might be worth a shot to see if it helps.
10. Walk after meals
Walking after eating can aid digestion too. Dr. Rao suggests taking a brief 15 to 20-minute stroll after meals—this can encourage your system to work more efficiently.
11. Take an OTC laxative
If dietary changes aren’t enough, over-the-counter laxatives could provide a little extra help. They come in two types: stimulants and osmotic. Just remember that these should be for short-term use, and it’s a good idea to discuss with your doctor whether they are suitable for you.
12. Try a magnesium supplement
Some people may know magnesium for its benefits with sleep and muscle issues, but it can also assist with constipation. Dr. Mathur suggests 200-400 mg daily as a potential remedy.
FAQ
What are the signs of constipation?
Simply put, constipation means trouble with bowel movements. This might mean going days without a movement, experiencing different stool consistency, or feeling like you haven’t fully emptied your bowels. Dr. Mathur mentions that it’s really about the satisfaction of the experience and changes in stool frequency and consistency.
How do you get rid of constipation ASAP?
If you need quick relief, the fastest approaches include using a footstool and considering over-the-counter laxatives.
Should you use laxatives?
When lifestyle changes fall short, laxatives can be safe to use. However, Dr. Mathur cautions to keep stimulant use limited and consult a doctor if they become a regular go-to.
When should you see a doctor?
If your bowel movements drop to three or fewer a week for several weeks, or this represents a shift from your usual pattern, see a doctor. They can help create better bowel habits or evaluate if there’s a more severe underlying condition at play. This might involve checking for things like thyroid issues, pelvic floor concerns, or even considering a colonoscopy for further investigation.
