Constipation is a common digestive issue that affects many people of all ages. Constipation is when an individual has infrequent bowel movements, or when stools are hard, dry, and difficult to pass. Factors that contribute to constipation include: low-fiber diet, inadequate fluid intake, sedentary lifestyle, certain medications, and underlying medical conditions. Fortunately, there are several steps you can take to establish a bowel regimen that can help alleviate constipation and promote regular bowel movements.
Steps in Establishing a Bowel Regimen
Eat a High-Fiber Diet
One of the most effective ways to prevent and treat constipation is to eat a diet rich in fiber. Fiber is the indigestible part of plant foods that helps to bulk up stools, making them easier to pass. It also helps to stimulate the muscles in the intestines, which can promote regular bowel movements. Good sources of fiber include whole grains, fruits, vegetables, and legumes. A general guideline is to aim for at least 25-30 grams of fiber per day for adults.
- One cup of Oatmeal (cooked) contains approximately 4 grams of fiber.
- One slice of Whole Wheat Bread contains approximately 2 grams of fiber.
- One cup of Broccoli (cooked) contains approximately 5 grams of fiber.
- One cup of Brussels sprouts (cooked) contains approximately 4 grams of fiber.
- One cup of Chickpeas (cooked) contains approximately 12 grams of fiber.
- One cup of Black Beans(cooked) contains approximately 15 grams of fiber.
- One medium sized Apple contains approximately 4.5 grams of fiber.
- One teaspoon of Chia Seeds contains approximately 10 grams of fiber.
- Five Prunes (dried, pitted) contains approximately 4 grams of fiber.
Stay Hydrated
Drinking enough fluids is also essential to maintaining regular bowel movements. Adequate hydration helps to soften stools, making them easier to pass. Experts recommend drinking at least eight cups of water per day. You can also try drinking warm liquids, such as herbal tea, to help stimulate bowel movements.
Exercise Regularly
Regular exercise can also help to promote bowel regularity. Exercise stimulates the muscles in the intestines, helping to move waste through the digestive tract. Aim for at least 30 minutes of moderate exercise most days of the week.
Establish a Regular Bathroom Routine
Establishing a regular bathroom routine can also help to promote bowel regularity. Try to go to the bathroom at the same time each day, ideally after a meal. This can help to stimulate the bowels and promote regular bowel movements
Learning about Medication Options
- Fiber supplements: Fiber supplements are an effective and safe treatment for constipation. They work by adding bulk to stools and making them easier to pass.
- Examples include psyllium, methylcellulose. Typical doses range from 5-10 grams per day, but it is important to start with a lower dose and gradually increase to avoid gastrointestinal discomfort.
- Stool softeners: Stool softeners work by adding moisture to stools, making them easier to pass.
- Examples include docusate (Colace). Typical doses range from 50mg – 100mg per dose, up to 300mg per day.
- Osmotic laxatives: Osmotic laxatives work by drawing water into the intestines, softening stools and making them easier to pass.
- Examples include polyethylene glycol (Miralax), lactulose, and magnesium citrate. Typical doses range from 17-34 grams per day for polyethylene glycol. Lactulose and Magnesium citrate are generally by prescription.
- Stimulant laxatives: Stimulant laxatives work by stimulating the muscles in the intestines, promoting bowel movements.
- Examples include senna and bisacodyl. Typical doses range from 15-30 mg per day for senna and 5-15 mg per day for bisacodyl.
- Lubricants: Lubricants work by coating the stool, making it easier to pass.
- Examples include mineral oil and glycerin suppositories. Typical doses range from 15-45 mL per day for mineral oil and one suppository per day for glycerin suppositories.
- Enemas: Enemas work by softening and lubricating the stool, as well as stimulating the muscles in the intestines to contract and move the stool out of the body. While enemas can provide rapid relief from constipation, they should be used with caution. There are several types of enemas that can be used to treat constipation. The most common type, a saline enema, which contains a solution of salt and water.
It’s important to speak with your healthcare provider if you are struggling with constipation, as they can help to identify the underlying cause and recommend appropriate treatment options.