Constipation 101 - Bright Belly

Highlights

Symptoms of constipation include fewer than three bowel movements a week, stools that are lumpy, hard or dry, stools that are difficult to pass or the feeling that you haven’t emptied your bowels.
Common causes include not drinking enough fluids, not eating enough fiber, lack of exercise, medication, stress, etc.
Stimulant and non-stimulant laxatives can help relieve constipation but other remedies such as probiotics, eating fiber, yoga and exercise, drinking water and avoiding certain foods or medications can also help.
But if your symptoms persist or you experience blood in your stool, fever, weight loss, persistent stomach pains etc.., you should reach out to your doctor or your complementary healthcare provider.

Struggling with constipation can be difficult, and talking about it can be even more stressful. Whether you experience the occasional bout of difficult or infrequent bowel movements or more chronic constipation struggles, finding relief can sometimes feel impossible. Especially when it comes to conditions that aren’t always easy to talk about with your doctor or nutritionist.

Thankfully, relief is possible. Though constipation may not be the most glamorous subject in health and wellness, that doesn’t mean it isn’t common. An estimated 40% to 60% of adults struggle regularly with constipation. And though the symptoms and experiences of constipation can vary from person-to-person, identifying the possible cause can help you find the right course of treatment.

How to know if you have constipation

Chances are, you know what it feels like to be constipated. Constipation is commonly described as having fewer than three bowel movements a week. But if this is your first time experiencing symptoms, it may be difficult to know how to spot the signs.

In addition to missing your usual voids, the most common symptoms of constipation include:

Having fewer than three bowel movements a week
Stools that are hard, dry, or lumpy
Stools that are difficult or painful to pass
Feeling that not all stool has passed
Straining to have bowel movements
Needing help to empty your bowels, including using your hands to press on your stomach

Though less common, people often question can constipation cause back pain. In fact, some people report that the feeling of being “backed up” can also cause pain in their stomach that sometimes extends to the lower back.

One study found that the association between constipation or stool consistency can exacerbate back pain in people with chronic pain. In other words, if you have chronic pain that you experience in the lower back or lower limbs, having constipation or harder stools can make this pain worse.

Possible causes of constipation

Whenever you experience new and uncomfortable symptoms, it’s helpful to understand the underlying cause. Constipation has many possible causes, so it’s important to keep in mind that you may not always be able to identify the root cause of your constipation. In those cases, speaking with a doctor, nutritionist, or behavioral health specialist may help you to learn more about what may be causing your constipation symptoms.

Still, there are some common culprits:

Not drinking enough fluids
Eating a diet low in fiber
Lack of exercise
A recent change in diet
Certain medications or supplements (including iron supplements, antacids, diuretics, narcotics, and some medications used to treat depression)
Stress
Hormone changes (including those related to pregnancy, menstruation, and menopause)

If you’re experiencing chronic constipation, additional possible causes can include:

Blockages in the colon or rectum
Problems with the nerves around the colon and rectum
Difficulty with the muscles involved in elimination
Hormonal imbalances (including diabetes, pregnancy, or hypothyroidism)
Some mental health conditions, including depression or an eating disorder (ED)

Managing constipation with lifestyle changes and home remedies

For mild to moderate cases of constipation, changes to your lifestyle, diet, or exercise routine may be enough to help soothe your symptoms and encourage regular bowel movements.

Here are some of the most effective recommendations for the treatment of constipation:

Exercise daily: Moving your body every day can help encourage your gut to get moving every day too. In particular yoga for constipation can be quite helpful and can be a great way to get easy, regular exercise.

Drink plenty of water: Staying hydrated and avoiding caffeinated or alcoholic drinks is a great way to encourage healthy, regular stools.

Eat more grams of fiber: Dietary fiber is essential to a healthy gut. Adding high-fiber foods, like fruits, veggies, and whole grains, can help to prevent constipation.

Avoid greasy foods: While high-fiber foods are good for regular bowel movement, greasy, fatty foods can increase constipation. If your usual diet consists of large amounts of meat, eggs, and cheese, try limiting your intake of these fatty foods to see if it benefits your bowel movements.

Get squatting: Though most of us in the western world are accustomed to sitting down when going to the bathroom (thanks to the Victorians), our bodies weren’t designed for evacuating our bowels in a sitting position. Research shows that squatting as a bowel habit helps us to go faster and also helps to prevent several disorders, including irritable bowel syndrome (IBS), appendicitis, and even colon cancer.

Stop taking certain medicines: Some medications and supplements can cause constipation as a side effect. To be sure, read the instruction labels on all of your medicines and supplements prior to use. When in doubt, check in with your provider, nutritionist, or herbalist for more information—especially if the medication or supplement in question is important for your health.

Try bowel training: It’s not unusual to bring a phone, tablet, or other reading material into the bathroom with you when you feel ‘the urge.’ But over time, this can mess with your pelvic muscles. If you find yourself spending long periods of time on the toilet without going to the bathroom, try bowel training: Plan to go to the bathroom at the same time every day (some people find that in the morning after their first cup of coffee can be successful). But if you don’t feel any movement, get up and do something else. Don’t return to the bathroom until you feel that urge. Practicing this regularly can retrain your body and pelvic muscles to make your trips to the bathroom quick and successful.

If you’re unsure of where to start—especially when it comes to diet and hydration— consulting with a nutritionist can help you get started.

Medication and other treatments

Lifestyle consultations and changes can be very effective at treating and preventing constipation. But if you’re not seeing any improvements after implementing those changes, don’t worry. There are other options, including prescription medications, over-the-counter (OTC) supplements, stool softeners and natural laxatives.

If have chronic constipation and/or you’re experiencing problems with your pelvic floor muscles, talk to your provider about your biofeedback therapy and surgical options.

When to seek help

Complications of constipation are rare. Still, there’s no reason to suffer if you’re having trouble finding relief on your own. If you’ve had symptoms for two weeks or longer, reach out to a specialist for help.

And if you experience any of the following symptoms along with constipation, reach out to your provider immediately to make sure there aren’t other medical conditions occurring:

Bleeding from your rectum
Blood in your stool
Persistent stomach pain
Inability to pass gas
Vomiting
Fever
Inadvertent weight loss

There’s no doubt that constipation can be frustrating. Finding the right lifestyle change, supplement, or treatment may take some trial and error, but relief is possible.

If you’re looking for a natural approach, working with a specialist like a homeopath or a nutritionist or dietitian can be enormously helpful. They can work with you to assess your symptoms and develop an approach that works for your unique circumstances.

If you think you may be experiencing constipation, the right provider can help you build a personalized plan to support your wellbeing. Connect with a credentialed expert who serves your area here.