5 Tips for Constipation... that Don't Include Fiber

Ok, before I start, let me say that fiber is great– 25 - 35 grams of fiber per day is recommended (and remember, an apple only gets you about 4 grams!) BUT, most people dealing with constipation have heard “eat more fiber” again. And again. And again. So that is not the purpose of this post! 

Constipation is the #1 GI complaint in the country. It impacts millions of people, and honestly, having bowel problems is the worst. The reality is that there are many simple things you can do to help your bowels move better and more regularly.

5 Tips for Constipation

Here are 5 tips for you to try: 

1. Get into a routine
   Your bowels love consistency and routine– this includes your habits related to what you eat, how often you eat, and when you actually go to the bathroom. Trying to have a consistent routine around the time of day you go to the bathroom can be very helpful. For many people, this is the morning– but it could be another time as well! A routine might look like: wake up, drink a cup of coffee, go for a walk, eat breakfast, go sit on the toilet. Which brings me to my next point… 

2. Eat regularly…and enjoy exploring food
   Eating, preparing food, smelling food, and thinking of food stimulates something known as the “colonic meal response.” This increases movement at the colon to help push the contents through your system. I often encourage my patients to eat every few hours to help stimulate the bowels. Additionally, taking time to explore recipes, cook, and truly savor your food can help improve movement in the colon. 

3. Listen to your colon
   If you feel an urge to go, go. This is a big one. Postponing urges will decrease the propagating motions of the colon and can ultimately make it harder to go later on. It’s not a big deal if you occasionally push off your bowel movement (because you’re driving, and just don’t want to stop…or perhaps you’re in a meeting and need to wait until the end, etc). But regularly deferring your urge and holding back a bowel movement can become problematic. I’m looking at you nurses, teachers and the people who only like to poop at home. 

4. Find your comfy squat
   Take some time to find the position that offers you the best relaxation on the toilet. Typically, a more squatted position will straighten the angle of the rectum and improve emptying– but this is only if a squatted position is comfortable for you! If so, a stool like the squatty potty can be very useful! Check out this whole post we wrote on toilet positioning to learn more. 

5. Take your time on the toilet
   Sometimes people get into a pattern of heading to the bathroom and straining immediately to have a bowel movement. Unfortunately, this may lead to needing to use more force to empty. Instead, take a few minutes to sit and breathe on the toilet. This can help stimulate the defecatory reflexes to improve your colonic motion and ultimately improve emptying. 

Hope these tips help you! Happy pooping! 

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The Expert Physical Therapists At Southern Pelvic Health
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