Can you cure constipation without laxatives?

Q: Is there a way to cure my constipation without taking laxatives or prescription drugs every day?

This is one of the most common questions I’m asked as a gastroenterologist, and I can see why.

Constipation, usually defined as fewer than three bowel movements per week, is the most common gastrointestinal complaint. And many people don’t want to take medication every day, or are afraid of becoming dependent on laxatives (even if that’s one common misconception).

Here are some of the more “natural” ways to improve constipation that are also backed by science.

Increase your fiber intake

Most adults should get somewhere between 21 and 38 grams of fiber each day the National Academy of Medicine. But few people in the United States Doing.

Prioritizing high-fiber foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains not only increases your fiber intake, but can also prevent constipation by making your stools bulkier, softer, and easier to pass.

Experts also recommend take psylliuma soluble fiber supplement, every day.

Stay hydrated

Water and other hydrating foods and liquids naturally soften your stool by preventing it from becoming hard and dry.

To stay hydrated, try keeping a large, reusable water bottle filled and on hand throughout the day. Or consume hydrating foods and drinks, such as milk, juice, tea, or coffee (which can also stimulate the urge to poop), or fresh fruit such as melons or grapes.

Exercise regularly

Researchers have found that exercise can improve gut health in several ways, from strengthening the microbiome to reduce the risks of colorectal cancer and constipation. Even just 15 minutes of light to moderate exercise, such as walking or raking leaves, can increase blood flow and hormone changes in the gut that stimulate your gut to propel the content.

Use food as a “natural” laxative

Dr. Michael Camilleri, a gut motility specialist at the Mayo Clinic, said certain foods like prunes and kiwifruit can help with constipation.

In one small study published in 2011, for example, researchers found that consuming 50 grams of prunes (the equivalent of about five or six prunes) twice daily was more effective at improving stool frequency and consistency than consuming 11 grams of psyllium twice daily. Drinking prune juice has also proved beneficial.

a Clinical trial 2021 also found that eating two kiwis a day was just as potent as prunes at increasing stool frequency and reducing straining – and had the added benefit of helping with bloating.

The sugar, fiber and other nutrients in kiwifruit may have a laxative effect by increasing the water content and volume of your stool, said Dr. Camilleri. “That softens the consistency of the stool and makes it easier to pass.”

Use a squatty potty

Dr. Darren Brenner, a gastroenterologist at Northwestern Medicine, said using a toilet stool to place your knees above your waist could be a cheap solution with a low risk of constipation.

“You can use anything — a step stool, an old phone book — you just want to raise your knees above your hips,” said Dr. Brenner.

Try physical therapy for your pelvic floor

More than 20 percent of people with chronic constipation have a dysfunction of the pelvic floor muscles – called pelvic floor dyssynergia – that causes them to contract in a way that blocks the expulsion of stool.

Dr. Brenner said that if methods of bowel cleansing such as enemas don’t help, or if you even find soft stools difficult, you should talk to a doctor about this condition.

Multiple small but firm studies have shown that a special kind physiotherapy with biofeedbackworking with a physical therapist to coordinate your muscles during defecation can help about 80 percent of people with pelvic floor dysfunction.

Vibrate the colon

A new electronic prescription capsule called Vivid, is now available for certain people with chronic constipation. After the capsule is swallowed, it promotes bowel movements by stimulating the colon with gentle, timed vibrations — “similar to the vibrating device you get at a restaurant,” according to his website.

In a clinical trial of more than 300 patients with chronic constipation, those taking Vibrant five times a week had more frequent bowel movements, better quality of life and less exercise compared to those taking a placebo.

While the vibrating capsule won’t help everyone, Dr. Camilleri, it could be an attractive option to try given its low risk profile.

it comes down to

The jury is still out on many other purported “natural” remedies.

“People are always asking about things like probiotics or fecal transplant,” said Dr. Brenner. “These may be plausible treatments in the future, but the data is not robust enough at this point to recommend them for constipation.”

If you have new sudden constipation, talk to your doctor, as this may warrant further investigation with a colonoscopy.

And sometimes “natural” or lifestyle interventions aren’t enough for severe cases. Just as you need to take medications for other health conditions, such as high blood pressure or diabetes, you may need medications to control chronic constipation.