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Quick answer: The best way to prevent constipation at home is to increase your fibre intake (20-30 grams a day), drink enough fluids (2 litres a day) and exercise regularly every day. If home remedies, such as over-the-counter laxatives, do not provide relief or alarming symptoms (e.g. bloody stools, undue weight loss) occur, it is essential to consult a gastroenterologist at Endomedix.
Constipation, also known as obstipation, is an extremely common digestive problem, with fewer than three bowel movements a week and more frequent bowel movements than average, and difficult, painful bowel movements. Many people find that their daily quality of life is significantly affected by bloating, abdominal discomfort and a constant feeling of fullness. Although the symptoms are unpleasant, in most cases appropriate lifestyle and dietary changes can bring rapid relief.
When bowel function slows down, the large intestine reabsorbs too much water from the stool, making it hard and dry. Many patients ask what they can do to relieve constipation at home before consulting a doctor. The good news is that professional recommendations also recommend primarily natural, at-home interventions as first-line treatment. In this article, we detail clinically proven methods that can be used safely to restore bowel function.
To understand digestive diseases, it is important to understand the underlying causes. Primary constipation is often caused by neuromuscular (nerve-muscle) dysfunction of the colon and rectum. In this case, the peristaltic movement of the bowel slows down too much or the muscles of the pelvic floor cannot relax properly during defecation.
Secondary constipation can be caused by a number of external and internal factors. The side effects of drugs play a prominent role: painkillers (especially opioids), anticholinergics, tricyclic antidepressants, calcium channel blockers and certain iron products can all slow down bowel movements. In addition, endocrine and metabolic diseases, such as diabetes mellitus or hypothyroidism, can also negatively affect gut motility.
Lifestyle factors are also important. A diet low in fibre, excessive fat and alcohol consumption, a sedentary lifestyle and obesity all contribute to the development of the condition. In some cases, lesions around the anus, such as haemorrhoidal haemorrhoids or fissures, can lead to unconscious pain and stool retention, which can lead to a vicious circle.
Good digestive health is based on good nutrition. The most important home remedy for constipation is to consciously increase your daily intake of dietary fibre. Clinical guidelines and World Health Organisation (WHO) nutrition recommendations an adult human should consume 20-30 grams of fibre per day.
Fibres can be divided into two main groups: soluble and insoluble fibres. Insoluble fibres (found, for example, in wheat bran, whole grains and vegetable peel) increase stool bulk and accelerate bowel movements. It is important to note, however, that insoluble fibres should be avoided in irritable bowel syndrome (IBS) as they can aggravate bloating and abdominal pain.
Soluble fibres (such as oat bran, plantain hulls, flaxseeds, fruits and pulses) turn into a gel-like substance when they come into contact with water. This process softens the stool, making it pass through the intestinal tract more easily. Experts recommend starting with a low dose of soluble fibre (3-4 grams per day) and gradually building up the amount to avoid sudden gas formation.
A diet rich in fibre alone is not enough; plenty of fluids is essential. Only in the presence of sufficient water can fibre exert its beneficial, laxative effect. At least 2 litres of pure water or decaffeinated tea a day is recommended at home to prevent constipation. Dehydration forces the body to withdraw water from the large intestine, which leads to dehydration of the stool.
Regular physical activity can further improve bowel movements. Daily exercise, even as little as a 30-minute brisk walk, stimulates the peristalsis of the colon. In addition, it is advisable to establish a daily routine for bowel movements. The most ideal time is usually after a meal in the morning, as eating triggers the gastrocolic reflex, which naturally triggers bowel movements.
If dietary and lifestyle changes do not produce sufficient results, there are a number of over-the-counter products available in pharmacies for home treatment of anxiety. These medicines help the bowel function through different mechanisms of action.
Stool softeners and bulking agents (such as those containing psyllium, methylcellulose or polycarbophyll) work in a similar way to natural fibres. They are safe, but may take several days to take effect.
Osmotic laxatives (such as polyethylene glycol, abbreviated PEG, magnesium hydroxide, lactulose or sorbitol) draw water into the lumen of the intestine. This mechanism dilutes the stool and increases the pressure in the intestine, which facilitates defecation. Polyethylene glycol can be a particularly effective treatment for chronic constipation, but it is worth bearing in mind that hard-to-absorb sugars such as lactulose can increase gas formation.
Stimulant laxatives (such as bisacodyl) directly stimulate nerve endings in the intestinal wall, causing powerful contractions. These preparations should only be used occasionally for short periods, as long-term use may cause habituation and impairment of normal bowel function.
It is common for prolonged constipation to be caused by the constipation-dominant form of irritable bowel syndrome (IBS-C). IBS is a functional gastroenterological disorder characterised by recurrent abdominal pain and changes in bowel movements without any organ lesions.
For IBS-C, the home remedies for constipation are slightly different. As mentioned earlier, insoluble fibres should be avoided. Based on professional recommendations, a low fermentable carbohydrate diet, called FODMAP, as a second-line therapy can be highly effective in relieving global symptoms and abdominal discomfort.
Taking probiotics can also be beneficial in restoring the gut flora. The current medical consensus is that probiotics can be taken as a course of treatment for up to 12 weeks; if symptoms do not improve during this time, they can be discontinued. Specific prescription medicines (e.g. linaclotide, lubiprostone) are also available for the treatment of IBS-C and can be prescribed by a specialist.
Although home remedies work in the vast majority of cases, it is important to be aware of the warning signs (alarming symptoms) that warrant immediate medical attention. A sudden change in faecal habitus for no apparent reason is a warning sign.
You should consult a specialist if you experience any of the following:
These symptoms may indicate organ lesions such as polyps, tumours or inflammation with deep ulcers that cannot be diagnosed and treated at home.
If you are experiencing any of the alarming symptoms, or if home remedies for anxiety have been ineffective for weeks, it is essential to get an accurate medical diagnosis. Gastroenterology deals with diseases of the digestive tract. It includes diseases of the oesophagus, stomach, small and large intestine, liver, bile and pancreas. Endomedix is a gastroenterology centre with a national network and outstanding professional experience, where we use the most modern equipment to investigate complaints.
Our specialists may also recommend laboratory tests. Urine and stool tests and blood test results can be used to determine whether there is an inflammatory process or signs of anaemia. A faecal sample may also be requested for culture or to detect hidden (occult) bleeding, which provides quick and painless information about the state of the digestive tract.
The most accurate diagnostic procedure for persistent constipation, bloody stools or sudden changes in faecal habitus is colonoscopy. Gastroenterological investigations help to diagnose abnormalities of the digestive tract. During a colonoscopy, the doctor uses a flexible instrument equipped with a camera to look at the entire inner surface of the colon to detect polyps, tumours or signs of inflammatory bowel disease.
We know that many patients are afraid of this procedure because of the inconvenience it can cause. It is important to stress that, for professional reasons, at Endomedix we only anaesthetise, we do not anaesthetise. The deep anaesthesia with propofol, supervised by an anaesthetist, guarantees that the patient does not feel anything from the examination and that the procedure is completely painless. Polyps, which can be a precursor to colon cancer, can be removed immediately during the scan without anaesthesia (polypectomy). Find out more about safe and painless COLONOSCOPY UNDER ANAESTHESIA process.
Although constipation mainly affects the lower digestive tract, digestive complaints (bloating, fullness, nausea, iron deficiency) often stem from problems in the stomach or oesophagus. Gastroscopy is used to identify upper digestive tract lesions.
If the nature of the complaints requires it, the two tests can be done at the same time. This way, the patient only has to undergo the bowel cleansing process and anaesthesia once. For detailed information, please read the GASTROSCOPY UNDER ANAESTHESIA, and the GASTRIC AND COLONOSCOPY UNDER ANAESTHESIA our pages.
The first step to recovery is to identify the problem accurately. If you're unsure about which test you need, or simply want to leave your chronic constipation in expert hands, come and see us. Our specialists will interview you in detail, review your medical history, review your symptoms and tailor a personalised treatment plan. Book an appointment for a for a specialist gastroenterology consultation to one of Endomedix's national centres.
Constipation can often be successfully treated at home. Consciously increasing fibre intake, increasing fluid intake and getting some physical activity every day are the cornerstones of healthy bowel function. Osmotic laxatives can provide temporary relief, but symptomatic treatment is no longer sufficient if the problem persists.
If your symptoms persist or you experience worrying symptoms, do not delay in seeking medical help. The trained, empathetic and expert team at Endomedix is waiting to help you restore your digestive health and peace of mind with painless, state-of-the-art procedures using endoscopy under anaesthesia.
It usually takes 12-72 hours for dietary fibres (such as bran or plantain seed husks) and stool softeners to take effect. Osmotic laxatives (such as polyethylene glycol) also take 1-3 days to reach their optimal effect. Stimulant laxatives are faster acting, taking 6-12 hours, but should only be used for short periods.
To maintain normal bowel function, you need to drink at least 2-2.5 litres of fluid (preferably clean water) a day. A fibre-rich diet only works if you are properly hydrated; otherwise the fibre will draw water from the body, which can make constipation worse.
Volume-enhancing agents (fibres) and certain osmotic laxatives (such as PEG) can be used under medical supervision in the longer term. However, chronic, daily use of stimulant laxatives is prohibited as they can damage the nervous system of the intestinal wall and lead to intestinal „looseness” (habituation).
If dietary modifications, hydration and over-the-counter medications do not produce results after 2-3 weeks, a gastroenterological examination is necessary. A specialist consultation can be carried out to determine whether there is an underlying organ or functional cause (e.g. irritable bowel syndrome).
Immediate instrumental investigation - colonoscopy - is warranted if constipation is accompanied by bloody or black stools, unexplained and rapid weight loss, anaemia, abdominal pain at night, or a family history of colorectal cancer. These symptoms may indicate cancer or severe inflammatory processes.
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