Constipation: Diet, Fluids and Simple Habits

What counts as constipation?

You may be constipated if you are not pooing as often as usual or go fewer than 3 times a week, and if your stools are dry, hard or lumpy, or unusually large or small. Straining, pain when you go, and a feeling that you have not fully emptied your bowels all point the same way. Stomach ache, bloating and feeling sick often come with it.

Why does constipation happen?

The usual reasons are everyday ones: not enough fibre in the diet, not drinking enough fluid, not moving around much, and ignoring the urge to go. A change in routine or diet, stress and anxiety, pregnancy, and being over 65 all make it more likely. Some medicines cause it too, including opioid painkillers. Never stop a prescribed medicine on your own; speak to the doctor who prescribed it first.

How much fibre do adults need?

Adults need roughly 22 to 34 grams of fibre a day, depending on age and sex. Good sources include:

• Whole grains: whole wheat bread and pasta, oatmeal, bran cereals
• Beans and pulses: lentils, chickpeas, kidney beans, black beans, soybeans
• Fruit: berries, apples with the skin on, oranges, pears
• Vegetables: carrots, broccoli, green peas, leafy greens
• Nuts: almonds, peanuts, pecans

Fruits containing sorbitol, such as apples, apricots, grapes and berries, are particularly useful when you are constipated. Wheat bran, oats and linseed are easy additions to breakfast.

Add fibre a little at a time so your body can adjust. Jumping straight to a high-fibre diet often causes wind and bloating. At the same time, cut down on foods with little or no fibre, such as crisps, fast food, frozen ready meals and processed meats.

How much should I drink?

Drink water and other fluids such as clear soups and naturally sweetened fruit and vegetable juices. The right amount differs from person to person depending on body size, health, activity level and the climate you live in, so ask a doctor if you are unsure. Cut down on alcohol, which works against you.

Which daily habits help most?

• Go to the toilet at regular times, and do not put it off when you feel the urge.
• Use a low footstool so your knees sit above your hips while you go.
• Give yourself enough time rather than rushing.
• Move every day. Even a regular walk helps the bowel work.

What about laxatives?

If diet and habit changes are not enough, a pharmacist can recommend a laxative and explain which type suits you. These usually work within 3 days and are meant for short-term use, not as a daily habit. If you find yourself needing them regularly, that is a reason to see a doctor rather than to keep going.

When to see a doctor

See a doctor if you:

• are constipated and it is not improving with treatment, or you are constipated regularly
• are regularly bloated
• have blood in your poo
• have lost weight without trying
• feel tired all the time alongside the constipation
• notice a sudden change in your bowel habits
• have tummy pain
• are taking a medicine that is causing constipation

Severe tummy pain is not a normal part of ordinary constipation. If the pain is severe or you are vomiting and cannot keep fluids down, do not wait for an appointment: call Rescue 1122 where available, or go to the nearest hospital emergency department.