Can You Treatment Constipation With out Laxatives?

Q: Is there a method to treatment my constipation with out taking laxatives or prescription drugs day by day?

This is among the most typical questions I get requested as a gastroenterologist, and I perceive why.

Constipation, often outlined as having fewer than three bowel actions per week, is essentially the most frequent gastrointestinal criticism. And many individuals don’t wish to take drugs day by day, or worry they are going to turn into depending on laxatives (although that’s a common misconception).

Listed here are among the extra “pure” methods to enhance constipation which are additionally backed by science.

Enhance your fiber consumption

Most adults ought to get someplace between 21 and 38 grams of fiber every day, in line with the National Academy of Medicine. However few people in the United States do.

Prioritizing fiber-rich meals like fruits, greens, nuts, seeds, legumes and whole grain products not solely will increase your fiber consumption, but additionally might forestall constipation by making your stool bulkier, softer and simpler to move.

Specialists additionally advocate taking psylliuma soluble fiber complement, day by day.

Keep hydrated

Water and different hydrating meals and liquids naturally soften your stool by conserving it from changing into laborious and dry.

To remain hydrated, attempt conserving a big, reusable water bottle stuffed and close by all through the day. Or consume hydrating foods and drinkslike milk, juice, tea or espresso (which can additionally stimulate the urge to defecate), or contemporary fruits like melons or grapes.

Train commonly

Researchers have discovered that train can enhance intestine well being in numerous methods, from bolstering the microbiome to decreasing the dangers of colorectal cancer and constipation. Even simply quarter-hour of gentle to average train — like going for a stroll or raking the leaves — could cause blood movement and hormone modifications within the intestine that may stimulate your bowels to propel contents ahead.

Use meals as a ‘pure’ laxative

Dr. Michael Camilleri, a intestine motility specialist on the Mayo Clinic, mentioned that sure meals like prunes and kiwis might assist with constipation.

In one small study revealed in 2011, as an example, researchers discovered that consuming 50 grams of dried prunes (the equal of about 5 – 6 prunes) twice a day was more practical at enhancing stool frequency and consistency than consuming 11 grams of psyllium twice a day. Ingesting prune juice has also been shown to be beneficial.

A 2021 clinical trial additionally discovered that consuming two kiwis per day was as highly effective as prunes at rising stool frequency and decreasing straining — and had the additional advantage of serving to with bloating.

The sugar, fiber and different vitamins in kiwis can produce a laxative impact by rising the water content material and quantity of your stool, Dr. Camilleri mentioned. “That makes the consistency of the bowel actions softer, and makes it simpler to expel.”

Use a squatty potty

Dr. Darren Brenner, a gastroenterologist at Northwestern Drugs, mentioned that utilizing a toilet stool to place your knees above your waist could be a low-cost, low-risk fix for constipation.

“You need to use something — a step stool, an previous telephone e-book — you simply wish to increase your knees above your hips,” Dr. Brenner mentioned.

Attempt bodily remedy in your pelvic ground

More than 20 percent of people with power constipation have a dysfunction of the pelvic ground muscle mass — referred to as pelvic ground dyssynergia — that causes them to contract in ways in which block the expulsion of stool.

Dr. Brenner mentioned that if bowel-cleansing strategies like enemas don’t assist, or if you happen to discover even comfortable stool troublesome to move, speak to a doctor about this situation.

A number of small but solid research have discovered {that a} particular form of physical therapy with biofeedbackwhich entails working with a bodily therapist to coordinate your muscle mass throughout defecation, might help about 80 % of individuals with pelvic ground dysfunction.

Vibrate the colon

A brand new prescription digital capsule, referred to as Vibrantis now out there for sure individuals with power constipation. After the capsule is swallowed, it promotes a bowel motion by stimulating the colon with light, timed vibrations — “much like the vibrating machine you get at a restaurant,” in line with its website.

In a single clinical trial of greater than 300 sufferers with power constipation, those that took Vibrant 5 occasions every week had extra frequent bowel actions, higher high quality of life and diminished straining in contrast with those that took a placebo.

Whereas the vibrating capsule gained’t assist everybody, Dr. Camilleri mentioned, it might be an interesting choice to attempt given its low danger profile.

The underside line

The jury remains to be out on many different purported “pure” treatments.

“Individuals at all times ask about issues like probiotics or fecal transplant,” Dr. Brenner mentioned. “These could also be believable remedies sooner or later, however the information isn’t strong sufficient proper now to advocate them for constipation.”

In case you have new, sudden constipation, talk about it along with your doctor as it might warrant additional investigation with a colonoscopy.

And, typically, “pure” or way of life interventions gained’t minimize it for extreme instances. Simply as that you must take drugs for different well being issues, like hypertension or diabetes, you may want treatment to regulate power constipation.