How To Relieve Constipation

Constipation is a common issue that many people experience occasionally, and it can cause discomfort such as stomach pain, bloating, and a sluggish feeling. If you're struggling, there are several effective ways to help relieve constipation and get your system back on track.

Key Takeaways

Hygiene is Your Best Defence

• Wash your hands frequently for at least 20 seconds with soap and water, especially after meals, using the toilet, or touching shared surfaces. If soap isn’t available, use hand sanitiser with at least 60% alcohol. Cover coughs and sneezes with a tissue or your elbow to stop droplets spreading.

Social Distancing and Masks Reduce Risk

• Maintain at least 2 metres of distance from others and wear a properly fitted face mask, especially in crowded or enclosed spaces. Masks like FFP2 or N95 provide better protection, and reusable masks should be washed after each use.

Isolate If Symptomatic or Exposed

• If you have COVID-19 symptoms (e.g., fever, persistent cough, or difficulty breathing), self-isolate for at least 10 days and avoid contact with others. Call NHS 111 for medical advice instead of visiting a clinic in person. Prioritise the safety of vulnerable groups by staying home when necessary.

1. Increase Your Fibre Intake

Fibre plays a crucial role in keeping your bowels moving. If you’re constipated, boosting your fibre intake can help by improving the consistency and movement of your stool.

Types of Fibre

• Insoluble Fibre: Adds bulk to your stool and helps it pass more easily through the digestive system.

  • Sources: Whole grains, wheat, and vegetables like broccoli and carrots.

• Soluble Fibre: Absorbs water, softening the stool and making it easier to pass.

  • Sources: Oats, nuts, seeds, peas, and legumes.

Aim to include a mix of both types of fibre in your diet to see the best results. Gradually increase your intake to avoid any bloating or discomfort.

2. Stay Hydrated

Dehydration is a common cause of constipation, as it can lead to hard, dry stools that are difficult to pass.

Tips for Hydration

• Drink More Water: Ensure you're drinking plenty of water throughout the day. For many people, 6–8 glasses a day is a good starting point.

• Try Sparkling Water: Studies suggest that sparkling water can be more effective than still water for relieving constipation. However, avoid sugary fizzy drinks, which can worsen the issue.

• Avoid Dehydrating Drinks: Limit alcohol and excessively sugary beverages, which can dehydrate you and worsen constipation.

3. Take Medications

There are a variety of over-the-counter and prescription medications designed to help relieve constipation. Always read the instructions and check with a pharmacist or doctor if you’re unsure which treatment is right for you.

Effective Medications

• Movicol Sachets: Help regulate bowel movements gently.

• Dulcolax Tablets: Relieve discomfort by stimulating bowel movements.

• Senna-Based Remedies: Use natural plant compounds to stimulate the gut and speed up digestion.

Note: Senna is not recommended for pregnant women or those with inflammatory bowel disease, so check suitability before use. You can find effective constipation treatments online at UK Meds.

4. Try Caffeinated Drinks

Caffeine can stimulate the digestive system, which may increase the urge to use the toilet.

Why Caffeine Works

• Caffeinated coffee, in particular, has been shown to stimulate the gut in a way that’s comparable to eating a meal.

• Research indicates that caffeinated coffee is 60% more effective than water and 23% more effective than decaffeinated coffee at promoting bowel movements.

Tip: If you suffer from IBS or find caffeine aggravates your symptoms, this method may not be suitable for you.

Final Thoughts

Constipation can be uncomfortable, but with the right strategies, it’s usually easy to manage. A diet rich in fibre, proper hydration, and the occasional use of safe medications can make a big difference. For persistent issues, speak to a healthcare professional to rule out underlying conditions.

By following these simple steps, you can promote better digestion, improve your gut health, and reduce the chances of constipation happening again. If you need expert advice or effective constipation treatments, explore options like those available at UK Meds.