Learn About Ways To Relieve Constipation & Improve Bowel Movements

What is constipation?

Constipation occurs when bowel movements become less frequent and stools become difficult to pass. It’s typically defined as having fewer than three bowel movements per week, though what constitutes “normal” varies widely from person to person. Some individuals may normally have bowel movements three times a day, while others may only have them three times a week. Constipation happens when the colon absorbs too much water or the muscles contract too slowly, causing the stool to move through the digestive tract too slowly. As a result, stools become dry, hard, and difficult to pass. Common causes include dietary factors like insufficient fiber and fluid intake, lack of physical activity, ignoring the urge to have a bowel movement, certain health conditions, and lifestyle changes such as traveling or pregnancy.

How does constipation impact your health?

Constipation affects more than just bathroom habits—it can influence overall health and well-being in several ways. In the short term, constipation can cause physical discomfort, bloating, abdominal pain, and a feeling of incomplete evacuation. These symptoms can lead to decreased appetite and reduced quality of life. When constipation becomes chronic, it may contribute to more serious issues such as hemorrhoids, anal fissures (tears in the lining of the anus), fecal impaction (where stool cannot be expelled), and rectal prolapse (where part of the intestine protrudes from the anus).

The mental health impacts of chronic constipation shouldn’t be overlooked either. Studies show that people with persistent constipation often experience higher levels of stress, anxiety, and depression. The constant discomfort, worry about bathroom access, and potential embarrassment can create significant psychological distress. Additionally, the gut-brain connection means digestive issues like constipation can both result from and contribute to mental health challenges in a bidirectional relationship.

Constipation signs to watch for

Recognizing the signs of constipation early can help prompt timely intervention. The most obvious indicator is having fewer bowel movements than usual for your body, typically fewer than three per week. However, several other symptoms may signal constipation:

• Stools that are dry, hard, or lumpy

• Straining during bowel movements

• Feeling like you can’t completely empty your bowels

• Feeling bloated and uncomfortable

• Experiencing abdominal pain or cramping

• Needing manual maneuvers to help empty your rectum

While occasional constipation is common, certain warning signs warrant medical attention. These include severe abdominal pain, bloody stools, unexplained weight loss, persistent constipation that doesn’t respond to self-care measures, or a significant change in bowel habits that lasts longer than three weeks. These symptoms could indicate more serious underlying conditions requiring medical evaluation.

Natural ways to relieve constipation

Addressing constipation often begins with simple lifestyle and dietary changes that can effectively promote healthier bowel function:

Increasing fiber intake stands as one of the most effective natural remedies for constipation. Dietary fiber adds bulk to stools and helps them pass more easily through the intestines. Good sources include whole grains, fruits like apples, berries, and pears (especially with their skins), vegetables such as broccoli and carrots, legumes including beans and lentils, nuts, and seeds. Gradually increase fiber intake to avoid gas and bloating—aim for 25-30 grams daily for adults.

Proper hydration is equally important, as water softens stool and helps fiber work effectively. Most adults should drink at least 8-10 cups (64-80 ounces) of fluid daily, with more needed during hot weather or physical activity. Warm liquids, particularly in the morning, can stimulate bowel movements for many people.

Physical activity and lifestyle changes for better bowel movements

Regular physical activity plays a crucial role in promoting healthy bowel function. Exercise helps stimulate intestinal muscles and increase blood flow to digestive organs, which can help move stool through the colon more efficiently. Even moderate activities like a daily 30-minute walk, swimming, cycling, or yoga can make a significant difference in relieving constipation. For those with limited mobility, gentle stretching or chair exercises can also help stimulate the digestive system.

Establishing healthy bathroom habits supports regular bowel movements. This includes responding promptly to the urge to have a bowel movement rather than ignoring it, which can lead to harder stools that are more difficult to pass. Creating a consistent bathroom routine, such as trying to have a bowel movement at the same time each day (often after breakfast when the digestive system is most active), can help train your body for regularity. When using the toilet, proper positioning with knees slightly higher than hips (using a small footstool if needed) can help align the rectum for easier passage of stool.

Stress management techniques can also improve digestive function, as the gut and brain are closely connected through the nervous system. Practices like deep breathing, meditation, progressive muscle relaxation, and mindfulness can help reduce stress that may contribute to constipation. Adequate sleep is another important factor, as poor sleep patterns can disrupt many bodily functions, including digestion.

When to seek professional help for constipation

While most cases of constipation can be resolved with lifestyle modifications and dietary changes, some situations require professional medical evaluation. If constipation persists despite trying the natural remedies discussed above, or if it’s accompanied by concerning symptoms, it’s important to consult a healthcare provider.

Warning signs that warrant medical attention include:

• Constipation that lasts longer than three weeks despite self-care measures

• Severe abdominal pain

• Blood in the stool

• Unintended weight loss

• Recent onset of constipation in older adults

• Alternating constipation and diarrhea

• Pencil-thin stools

• Pain during bowel movements that doesn’t resolve

Healthcare providers can determine whether your constipation is a symptom of an underlying condition such as irritable bowel syndrome, hypothyroidism, neurological disorders, or other medical issues that require specific treatment approaches beyond lifestyle modifications.

This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for personalized guidance and treatment.