You feel like you need to go, but nothing seems to be happening. You might be straining or uncomfortable when you have a bowel movement or simply not having one as often as you should. You’re constipated.
Constipation — when bowel movements are difficult or infrequent — is common but it can still make you feel uncomfortable and frustrated. While it’s normal to have different bowel movement patterns, these signs can point to constipation:
- Stools that are hard, dry or lumpy
- Straining or discomfort when passing stool
- Having fewer than three bowel movements a week
Enrique Salazar, a gastroenterology nurse practitioner with Banner Health, said, “Normally, we want bowel movements daily to every other day without straining.”
If you’re constipated and you’re not sure what to do, try these nine strategies to get your system moving again.
1. Stay hydrated
Dehydration can make you constipated and water helps soften stools so they’re easier to pass. Salazar recommends drinking 64 ounces of water or non-sweetened fluids a day.
2. Make sure you’re eating enough fiber
Fiber makes your stools bulkier and most people don’t get enough. Salazar suggests at least 20 grams of dietary fiber a day. High-fiber foods include:
- Fruits: Apples, pears, berries, prunes and oranges
- Vegetables: Broccoli, carrots, spinach and brussels sprouts
- Whole grains: Oatmeal, brown rice, whole-wheat bread and quinoa
- Legumes: Lentils, black beans and chickpeas
If it’s hard for you to get enough fiber through food, supplements may help in relieving constipation. Consider:
- Psyllium (Metamucil): Adds bulk to stool
- Methylcellulose (Citrucel): Less likely to cause gas
- Wheat dextrin (Benefiber): Dissolves in liquids
When you eat more fiber or start taking fiber supplements, increase the amount gradually and drink plenty of water. Otherwise, you might feel bloated or gassy.
3. Move your body
Exercise helps stimulate your digestive tract. To help get things moving, try:
- A 10- to 15-minute walk
- Yoga poses like twists and forward bends
- Gentle stretching
- Low-impact cardio like swimming or biking
4. Drink something warm
Coffee or tea may help bring on a bowel movement. Caffeine in coffee can increase muscle contractions in your colon and herbal teas that contain senna, a natural laxative, may also help.
5. Reduce stress
Stress, anxiety and changes to your routine can make constipation more likely. Try deep breathing, mindfulness or meditation.
6. Try changing your pooping position
A Squatty Potty or similar stool raises your knees above your hips, so you’re in more of a squat. This position may help straighten your rectum and reduce strain.
“A lot of people are reluctant to use them, but they can help with straining or incomplete evacuations. Humans have only been using toilets for a little over 200 years, but we have been squatting to have bowel movements all of our existence. Positioning ourselves in the natural human pooping position helps make having bowel movements easier,” Salazar said.
7. Revisit your medications
Some pain relievers, antidepressants and iron supplements can cause constipation. Talk to your provider if you think your medication may be making you constipated.
8. Consider laxatives
If diet and lifestyle changes aren’t getting your digestive system moving again, you may want to try laxatives.
Osmotic laxatives (MiraLAX) draw water into the colon to soften your stool. “Using MiraLAX daily is safe, as it does not stimulate the colon. You do not need to use a full capful. A teaspoon, tablespoon or even half the dose may work for you,” Salazar said.
Stimulant laxatives (Senokot, Dulcolax) trigger bowel contractions and stool softeners (Colace) make stool easier to pass. You can use them for a short time but if you need to use them frequently, ask your provider about alternatives.
9. Talk to your health care provider
Constipation is usually harmless, but sometimes it’s a sign of a more serious condition. “It is important to look at your stools every time you have a bowel movement,” Salazar said. Contact your provider if you:
- Strain when you have bowel movements
- Are having bowel movements more than three days apart
- Have chronic constipation (constipation for more than three weeks)
- Have black tarry stools, blood in your stool or rectal bleeding
- Have abdominal pain, bloating, weight loss, changes in bowel habits or changes in the shape of your stool
Your provider can evaluate your symptoms and overall health and help determine if a condition such as irritable bowel syndrome (IBS) is causing your symptoms.
The bottom line
Most of the time, diet and lifestyle changes will help clear up constipation so you have regular bowel movements. Try adding more fiber, staying hydrated and getting some physical activity. If those steps don’t help, you may want to take laxatives or stool softeners.
If constipation doesn’t go away or you have other symptoms along with it, contact your health care provider or an expert at Banner Health for an evaluation.
