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This article is part of our Home Remedy Handbook, exploring a variety of home remedies from the questionable to the doctor-endorsed. Read more here.
If you've ever experienced constipation, you know how uncomfortable it can be—the heaviness and bloating with no relief. When constipation sets in, you might try everything: loading up on fiber, drinking copious amounts of water, or even running to get things moving. But what exactly causes constipation, and what’s the best way to deal with it at home?
Common causes of constipation often involve slow waste movement through the digestive system or difficulty expelling it from the rectum. Both lead to waste becoming dry and hard. Several factors contribute to constipation, including poor diet, dehydration, or underlying medical conditions. Depending on the cause, it may be occasional or persist as a chronic issue.
Fiber plays a key role, but it's important to increase your intake gradually.
A major cause of constipation is a diet low in fiber, a common issue for many. As Eamonn Quigley, a gastroenterologist at Houston Methodist Hospital, explains, the average American still consumes far less fiber than needed. The USDA Dietary Guidelines suggest daily fiber intake for adults ranges from 22 grams for women over 51 years old to 34 grams for men aged 19-30.
These recommendations vary depending on age and gender, but overall, most people fail to meet the daily fiber requirements. The USDA reports that 90% of women and 97% of men fall short. Good fiber sources include fruits, vegetables, and whole grains, but if these aren't enough, options like wheat bran, flax, and fiber supplements may also be beneficial.
When increasing fiber intake, it's crucial to make gradual adjustments to your diet to avoid disruptions in bowel function. Drastic changes can cause bloating initially. As Quigley advises, introducing fiber slowly will help mitigate these issues, offering long-term benefits without the discomfort in the short term.
Prunes and prune juice are well-known for alleviating constipation, thanks to their sorbitol content, which has a natural laxative effect. Some people also rely on coffee for relief, although research on its effectiveness is mixed, there is some evidence to suggest that coffee can aid in easing constipation.
Exercise can be a helpful solution.
If you're struggling with stubborn stool, getting active may assist, as regular exercise is known to help alleviate constipation. Exercise aids by speeding up the passage of food through the digestive system, reducing the amount of time water is reabsorbed. The more water retained, the softer the stool, making it easier and less painful to eliminate.
Drinking water can be beneficial, but only if you're dehydrated.
A common misconception Quigley encounters is that drinking water alone can relieve constipation. While water does help, its impact is more limited than many realize. Its effectiveness depends on whether you're dehydrated or not. 'If you’re following a typical diet, drinking extra water won’t ease constipation,' says Quigley. 'However, if dehydration is the issue, increasing your water intake can make a significant difference.'
Laxatives can be useful, but moderation is key.
If you've been following the right practices—eating fiber, drinking plenty of water, and exercising regularly—but still find yourself constipated, it may be time to consider an over-the-counter laxative. There are several types available, including:
Oral osmotics, like milk of magnesia, which work by pulling water into the colon to soften the stool
Bulk formers, such as Metamucil, which absorb water and create a bulkier, softer stool
Stool softeners, such as Colace, which help retain moisture in the stool
Oral stimulants, like Dulcolax, which stimulate the intestinal muscles to help with stool elimination
While laxatives can provide relief for occasional constipation, Quigley advises not to overuse them. 'People can develop a dependency on laxatives to have a bowel movement,' he warns.
When should you consult a doctor?
If constipation is infrequent and responds to home remedies, it's usually manageable. However, if it becomes a recurring problem and you find yourself relying on laxatives more often than not, despite trying the usual methods (fiber, prunes, exercise), it's time to see a doctor. Chronic constipation may signal underlying medical issues. Additionally, if constipation occurs suddenly, it could indicate something more serious, warranting medical attention.
