Constipation means having fewer than three bowel movements a week, or stools that are hard, dry and difficult to pass. It’s very common and usually caused by too little fibre or fluid, inactivity, changes in routine, or some medicines. The good news is that simple changes fix most cases.
Quick ways to get relief
- Drink more water. A warm drink in the morning can help get things moving.
- Move your body. A brisk 10 to 15 minute walk stimulates the bowel.
- Don’t ignore the urge. Go when you feel the need, and give yourself time.
- Try a footstool. Raising your feet so your knees are above your hips makes it easier to pass a stool.
- Eat prunes or kiwi fruit. Both have a gentle natural laxative effect.
When a laxative helps
If lifestyle changes aren’t enough, a short course of laxative can help. Stimulant laxatives like bisacodyl (Dulcolax) make the bowel muscles contract and usually work within 6 to 12 hours, so many people take them at bedtime.
- Adults and children 12+: 1 to 3 tablets (5 to 15 mg) once a day.
- Swallow tablets whole. Don’t take them within an hour of milk or antacids.
- Don’t use a laxative for more than 1 week without talking to a doctor.
Stimulant laxatives can cause cramps. Bulk-forming laxatives (fibre supplements) and osmotic laxatives work more gently and are often tried first for ongoing constipation. A pharmacist can help you choose.
Long-term habits for regular bowels
- Increase fibre gradually to about 25 to 30 g a day: whole grains, beans, lentils, fruit, vegetables, nuts and seeds. Add it slowly to avoid bloating.
- Drink enough fluid, especially as you eat more fibre.
- Stay active most days of the week.
- Keep a routine. Many people find the bowel is most active after breakfast.
- Check your medicines. Iron supplements, some painkillers, antacids and other medicines can cause constipation. Ask your pharmacist.
When to see a doctor
- Blood in your stool or bleeding from the bottom
- Unexplained weight loss, or severe or ongoing stomach pain
- Constipation that lasts more than 3 weeks despite changes
- A sudden change in bowel habits that lasts more than 2 weeks, especially if you’re over 50
- You can’t pass wind, and your stomach is swollen, or you’re vomiting
Also see: how to stop diarrhoea fast.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.