Constipation can be a real pain! If you’re constipated, you’ll be having trouble going to the toilet. Your poos might be hard and dry, or you might not be going as often as you should (less than 3 times a week).

You might also feel bloated, have cramps, or strain a lot. Or all of the above!

There are many reasons why you might be constipated, including:

• Not drinking enough water
• Not eating enough fibre-rich foods
• Holding in your poo
• Stress
• Changes in routine
• Lack of exercise
• Certain medications
• Pregnancy
• Other health conditions

If you notice that you’re constipated quite a lot, it's best to see a doctor. They can help you figure out the cause and recommend the best treatment plan.

We will share 8 ways that may help you relieve constipation but always be guided by your doctor.

1. Stay Hydrated

Drinking enough water has a heap of health benefits, and that includes maintaining healthy bowel movements.

Drinking a minimum of 2-2.5 litres of water a day will ensure you’re helping your digestive system break down food in the gut.

The large intestine draws water out of the stool before it leaves the body. So the more dehydrated you are, the harder, drier and more difficult to pass your poo could be.

So, drink up!

2. Try a "Squatty Potty"

Doing a poo in the correct posture can be a game-changer for constipation!
Using a toilet footstool, also known as a squatty potty, helps get your body in the optimal position for bowel movements.

How, you ask? Well, it relaxes your puborectalis muscle and straightens out the colon, meaning the stool has a straighter, easier exit.

When you simply sit on the toilet without a footstool, it actually leaves a kink in your lower bowel, which can lead to straining to get all the stool out. It can also leave you feeling you haven’t finished your bowel movement.

3. Eat High-Fibre Foods

Fibre intake is a non-negotiable when it comes to your gut health. Eating the right amount helps with the size and softness of your poo so that they’re easier to pass.

And if your stools aren’t too hard, your bowel movements are likely to be more regular and mean you avoid constipation. That’s a win!

As for how much fibre is the right amount, generally speaking, it is 30-40g for adults

For children, the general rule of thumb is taking their age and adding 10 to it, so if they’re five years old, add 10, and then you’ll know they require around 15g of fibre daily.

Certain medical conditions, such as Irritable Bowel Syndrome (IBS), can alter a person’s required fibre intake so always speak to your GP and even a dietitian to be sure what you’re consuming is right for you.

High-fibre foods that can help relieve constipation include:

• Fruits like bananas, pears and apples
• Vegetables like leafy greens, carrots and broccoli
• Beans and lentils
• Brown rice
• Oats
• Chia seeds
• Nuts like walnuts, pecans and almonds

4. Avoid or Limit High-Fat Foods

When upping your fibre intake to aid in relieving constipation, just make sure that you’re limiting any high-fat, processed foods rich in the likes of oil and butter.

These foods can slow down your digestion and reduce the frequency and ease of your bowel movements.

Limit the likes of:

• Processed meats
• Cheese
• Fried foods
• Candy and other processed snacks

5. Ask About Stool Softeners

A stool softener isn’t a long-term solution for constipation, but in the short term, it can be s big help in relieving it.

Taken in a tablet or liquid form, stool softeners moisten stool by pulling water from your intestines, making it easier to pass it.

Don’t get this confused with a laxative. Laxatives are different because they stimulate and squeeze the intestines to force a bowel movement.

6. Try Some Light Exercise

Go figure, moving will get things moving! Yep, a little exercise can do wonders for your digestion.

Light walks and yoga are great ways to get your body moving. They help get your blood flowing, which can stimulate your gut and help things along. Yoga poses, especially those that target your tummy, can help wake up your digestive system.

Plus, exercise can help you relax, which is important for a healthy gut. So, lace up your shoes or roll out your mat and let's get moving!

7. Give Omega-3 a Go

Omega-3 fatty acids are like a superfood for your body! They're great for your heart, brain, and joints. But did you know they can also help with constipation?

Omega-3s can help lubricate your gut, making it easier for things to move along.

You can find them in foods like fish, avocados, hemp seeds, and flaxseeds. If you're not getting enough from your diet, you can try taking a supplement. Just remember to chat with your doctor first.

8. Check Your Medications

Some medications can slow things down in your gut. If you think your meds might be causing constipation, chat with your doctor or pharmacist. They can help you figure out what's going on and suggest some solutions.

Don't let constipation control your life! Try these tips and talk to your doctor to get things moving again.

Constipation & Incontinence - What's the Link?

You might not think it, but severe constipation is actually a major contributor to incontinence, especially for older people. When you're super constipated, hard stool can get stuck in your gut. This can sometimes lead to liquid stool leaking around it.

Constipation can also affect your bladder control. A backed-up bowel can put pressure on your bladder, making it feel like you need to pee more often and more urgently. This can sometimes lead to accidents if you can't make it to the bathroom in time.

If you’re experiencing incontinence, you don’t need to let it take control of your day-to-day life.

With our full range of incontinence management products, you’ll find a product to suit your level of incontinence that will be comfortable, reliable and allow you to live your best life.