Hey there, readers!
Constipation is a pain in the butt, literally. When you’re all clogged up, it can feel like you’re carrying around a bowling ball in your guts. The good news is, there are plenty of things you can do to get things moving again. In this article, we’ll cover everything you need to know about how to poop when constipated.
Diet and Hydration
Fiber up
Fiber is the key to a happy digestive system. It helps to bulk up your stool and make it easier to pass. Aim for 25-30 grams of fiber per day. Good sources of fiber include fruits, vegetables, and whole grains.
Drink plenty of fluids
Water is essential for good health, and it’s especially important when you’re constipated. Fluids help to soften your stool and make it easier to pass. Aim for eight glasses of water per day.
Exercise and Movement
Get moving
Exercise can help to stimulate your bowels and get things moving. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Walking, running, and swimming are all great options.
Massage your belly
Massaging your belly can help to relieve constipation. Use your fingers to gently massage your stomach in a clockwise motion. You can also try lying on your back and pulling your knees to your chest.
Medication and Supplements
Over-the-counter laxatives
If you’re really struggling with constipation, you may want to try an over-the-counter laxative. Laxatives work by stimulating your bowels and causing them to contract. There are two main types of laxatives: bulk-forming laxatives and stimulant laxatives. Bulk-forming laxatives are generally considered safer than stimulant laxatives.
Stool softeners
Stool softeners work by making your stool softer and easier to pass. They are a good option for people who have difficulty passing hard stools.
Magnesium supplements
Magnesium is a mineral that can help to relax your muscles and stimulate your bowels. Taking a magnesium supplement may help to relieve constipation.
Medical Conditions
Underlying medical conditions
In some cases, constipation may be caused by an underlying medical condition. If you have chronic constipation, it’s important to see a doctor to rule out any underlying medical conditions.
When to See a Doctor
If you have severe constipation, it’s important to see a doctor. Severe constipation can lead to serious health problems, such as bowel obstruction and impaction. Symptoms of severe constipation include:
- Inability to pass a bowel movement for several days
- Severe abdominal pain
- Nausea and vomiting
- Fever
Other Tips
- Try a warm bath. A warm bath can help to relax your muscles and stimulate your bowels.
- Use a squatty potty. A squatty potty can help to put you in the ideal position for pooping.
- Go at the same time each day. This will help to train your bowels to go at a regular time.
- Don’t strain. Straining can make constipation worse. If you can’t poop, don’t force it.
- See a therapist. If you have chronic constipation, you may want to see a therapist to help you manage the stress and anxiety that can contribute to constipation.
Table: Laxatives
| Type | How it works | Side effects |
|---|---|---|
| Bulk-forming laxatives | Bulks up stool and makes it easier to pass | Gas, bloating, abdominal pain |
| Stimulant laxatives | Stimulates bowels and causes them to contract | Diarrhea, nausea, abdominal cramps |
| Stool softeners | Makes stool softer and easier to pass | No major side effects |
| Magnesium supplements | Relaxes muscles and stimulates bowels | Diarrhea, nausea, abdominal cramps |
Conclusion
Constipation is a common problem, but it doesn’t have to be a pain in the butt. By following the tips in this article, you can get things moving again and get back to feeling your best.
If you’re still struggling with constipation, be sure to see a doctor to rule out any underlying medical conditions.
Thanks for reading! Be sure to check out our other articles on digestive health.
FAQ about How to Poop when Constipated
1. What are the symptoms of constipation?
Answer: Difficulty passing stools, infrequent bowel movements (less than three times per week), hard and dry stools, straining during bowel movements, and a feeling of incomplete evacuation.
2. What causes constipation?
Answer: Dehydration, lack of fiber in the diet, sedentary lifestyle, certain medications, stress, and medical conditions like irritable bowel syndrome (IBS).
3. How can I relieve constipation?
Answer: Drink plenty of fluids, especially water, increase fiber intake through fruits, vegetables, and whole grains, engage in regular exercise, and try over-the-counter stool softeners or laxatives.
4. What foods can help relieve constipation?
Answer: Prunes, figs, pears, apples, oatmeal, bran cereal, spinach, and lentils.
5. What drinks can help relieve constipation?
Answer: Water, prune juice, decaffeinated coffee, and herbal teas (e.g., chamomile, peppermint).
6. What exercises can help relieve constipation?
Answer: Walking, jogging, cycling, swimming, and yoga poses that stimulate the intestines (e.g., child’s pose, cat-cow pose).
7. Should I use laxatives?
Answer: Over-the-counter laxatives can provide temporary relief, but should not be used long-term without medical supervision.
8. How can I prevent constipation?
Answer: Establish regular bowel habits, stay hydrated, eat a high-fiber diet, exercise regularly, and manage stress.
9. When should I see a doctor?
Answer: If constipation persists for more than a week, causes severe pain, or is accompanied by other symptoms such as fever, vomiting, or blood in the stool.
10. What are the long-term health effects of constipation?
Answer: If left untreated, constipation can lead to hemorrhoids, anal fissures, and impactions, which can require medical intervention.
