Constipation is when stools (bowel motions) are hard, dry and less frequent than usual. Everybody is different: some people will open their bowel every day, others three times a week. Your bowel motion should be firm but not hard.

You may be constipated if:

  • You have to strain to pass your bowel motion
  • Your motions are like pellets
  • You feel bloated, with discomfort in your stomach
  • You have ‘piles’ (haemorrhoids)

Age. As people get older (55 and over) natural changes in the body can cause constipation.

Pregnancy. Hormonal changes in pregnancy can cause constipation.

Not eating enough fibre. Fibre (roughage) is found in fruit and vegetables and wholegrain cereals. There are two types:

Soluble fibre. This is used by bacteria in the gut and helps to keep it healthy. This fruit or fibre is found mainly in fruit, vegetables, oats and pulses. Soluble fibre also helps lower cholesterol levels and control blood sugar.

Insoluble fibre. Is not so easily broken down by the bacteria in the colon and so helps increase the bulk of stools. This sort of fibre is found in the skins and seeds of fruit and vegetables, nuts and wholegrain cereals such as wheat.

Both types of fibre help increase the frequency of bowel motions and prevent constipations. Occasionally people eat too much fibre that can also cause constipation.

Putting off opening your bowels. The urge to empty your bowels lasts about 10 minutes. If you ignore the need to empty your bowels your body will become used to this. You will be less able to feel the need to open your bowels and you will become constipated. When you do go to the toilet, it may be more painful to empty your bowel. Give yourself enough time to empty your bowels without having to rush.

Eating a lot of processed food. Processed and pre-pared foods (ready meals) usually have low fibre content. They often have high levels of fats, sugar and salt.

Irregular meal times. A hurried lifestyle is not good for your digestion or health. Try to have regular meal times without ‘skipping’ meals. Breakfast is a very important meal and often the process of eating will stimulate opening your bowels naturally.

Not drinking enough fluid. If you do not drink enough fluid, your bowel motions are drier and harder to pass. Try to drink 8 to 10 cups of non-alcoholic drinks throughout the day such as water, juice and diluted squash. Tea, coffee and some fizzy drinks contain caffeine, which makes you pass urine and can be dehydrating (makes you thirsty) so choose decaffeinated drinks instead. Alcohol has a dehydrating effect.

Not having enough exercise or being less active than usual. Regular activity helps your bowels to work more effectively.

Medication. Some medicines can make you constipated, such as painkillers, iron tablets and some antidepressants. If you think your medicine is making you constipated, you should discuss this with your GP or pharmacist. Don’t suddenly stop your medication without taking medical advice.

Tips

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  • Sit on the toilet in the correct position to make sure you empty your bowel properly (see diagram).
  • Knees higher than hips, lean forward and put elbows on knees
  • Bulge abdomen and straighten spine
  • See your GP if you have any bleeding from the back passage or pain in your stomach.

Suggestions:

  • Don’t put off going to the toilet when you need to go
  • Try not to eat a lot of processed foods
  • Be more active
  • Drink enough fluids at least 8 to 10 cups per day
  • Try and empty your bowel yourself. In some circumstances laxatives are needed but should only be used if advised by your GP or pharmacist.