Your Trusted Source For Health & Nutrition

The frequency a person poops or has a bowel movement varies based on age, gender, activity level, diet, and several other factors. Because of the myriad of causes of a healthy bowel movement, it is challenging to give a specific number to daily or weekly patterns. However, it is unusual for a person to experience less than three bowel movements per week.

Constipation, or difficulty passing feces, can lead to prolonged periods on the toilet and hard and painful bowel movements. If a person goes too long without passing fecal matter, it can become dangerous to their well-being. While there are several ways to relieve constipation, three ways, in particular, have proven effective in the short term.

1. Hydrate

It should come as no surprise that drinking water can help alleviate constipation, making stools softer and easier to pass. Water is not only necessary for survival; it is an essential component of digestion. When you deprive your body of water, the intestines cannot add enough liquid to the stools, resulting in dry, hard, and lumpy fecal matter. The hard stools are not easy to evacuate, leading to constipation.

Doctors will often tell constipated patients to increase their water intake or drink at least eight glasses of water per day. Make sure that you drink water and not other beverages. Some drinks, like alcohol, soda, tea, and coffee, will actually dehydrate you further.

2. Increase Fiber Intake

In addition to drinking plenty of water, you can try adding some fiber to your diet, either with a few servings of high-fiber food or through a fiber supplement. Fiber helps terminate constipation by adding girth or volume to your stool, allowing the intestinal muscles to more easily transition the fecal matter to the bowel for elimination. You can choose several food types, like rice, beans, oats, veggies, fibrous fruits, and whole grains. If you prefer to use a supplement, choose one of three:

1. Psyllium
2. Calcium polycarbophil
3. Methylcellulose

Remember to drink plenty of water. Without adequate hydration, the increase in fiber consumption could make constipation worse.

3. Take a Laxative

If you need rapid relief, consider using a laxative. There are three types of laxatives to choose from.

1. Stimulant
2. Osmotic
3. Lubricant

A stimulant laxative works by squeezing the intestines, forcing a bowel movement. Most stimulant laxatives are over-the-counter products, like bisacodyl or senna-sennosides.

An osmotic laxative moves fluids to the intestines rather than forcing or stimulating the intestines. This laxative type's most common forms are magnesium hydroxide, magnesium citrate, polyethylene glycol, and lactulose. Some osmotic laxatives will require a doctor's prescription.

Finally, a lubricant laxative works by applying a slick coating to your intestinal wall, allowing stool to move more freely. An example of such a laxative is mineral oil. When choosing mineral oil, take it within two hours after a meal and expect results no more than eight hours later.

Constipation can result from several factors related to diet, exercise, and age. Try some of these solutions, and hopefully they help. If you are struggling with frequent constipation however, consult with a physician for more advice.