Constipation is when you are not passing stool as often as you normally do. Your stool becomes hard and dry, and it is difficult to pass. You might feel bloated and have pain, or you might have to strain when you try to go.
Some medicines, and even some vitamins, can make you constipated. You can also get constipated if you are not getting enough fiber, using the bathroom as soon as you feel the urge to go, or getting enough exercise.
Try to get to know your normal bowel movement pattern, so that you can keep constipation from getting worse.
Exercise regularly. Drink more water and eat more fiber. Try to walk, swim, or do something active at least 3 or 4 times a week.
If you feel the urge to go to the bathroom, go. Do not wait or hold it in.
You can also train your bowels to be more regular. It may help to go to the bathroom every day at the same time. For many people, this is after breakfast or dinner.
Try these things to relieve your constipation:
Many foods are good natural "laxatives" that will help you move your bowels. High-fiber foods help waste move through your body. Add foods with fiber to your diet slowly because eating more fiber can cause gas
Drink 8 to10 cups of liquids, especially water, every day.
Ask your doctor for the right amount of fiber to take in each day. Males, females, and different age groups all have different daily fiber needs. Too much fiber can cause bloating and gas.
Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some that may help. Do not peel fruits that have edible skins, since a lot of the fiber is in their skins.
Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice. Eat high-fiber cereals.
Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes (with the skin still on). Salads made with lettuce, spinach, and cabbage will also help.
Legumes (navy beans, kidney beans, chick peas, soy beans, and lentils), peanuts, walnuts, and almonds will also add fiber to your diet.
Other foods you can eat are:
You can also sprinkle 1 or 2 teaspoons of bran flakes, ground flax seeds, wheat bran, or psyllium on foods such as yogurt, cereal, and soup. Or, add them to your smoothie.
You can buy stool softeners at any pharmacy. They will help you pass stool more easily.
Your doctor may prescribe a laxative to relieve your constipation. It may be a pill or liquid. Do NOT take it if you have severe stomach pain, nausea, or vomiting. Do NOT take it for more than 1 week. It should start to work in 2 to 5 days.
Some people get a rash, nausea, or sore throat while taking laxatives. Women who are pregnant or breastfeeding and children under age 6 should NOT take laxatives.
Bulk-forming laxatives such as Metamucil or Perdiem can help pull water into your intestines and make your stools more bulky.
Call your doctor if you:
Camilleri M. Disorders of gastrointestinal motility. In Goldman L, Schafer AI, eds. Cecil Medicine. 24th ed. Philadelphia, Pa:Saunders Elsevier; 2011:chap 138.
Lembo AJ, Ullman SP. Constipation. In: Feldman M, Friedman LS, Sleisenger MH, eds. Sleisenger & Fordtran's Gastrointestinal and Liver Disease. 9th ed. Philadelphia, Pa:Saunders Elsevier; 2010:chap 18.