Constipation happens when stool moves too slowly through the colon or can't be passed easily. If you're straining, going less than three times a week, or your stool is hard and lumpy, that's constipation. It can feel uncomfortable and slow you down, but there are practical steps you can take right now.
Causes range from not eating enough fiber or drinking too little water to side effects of medicines like opioids, iron supplements, or some antidepressants. Low activity, delaying the urge to go, pregnancy, hypothyroidism, and some neurological conditions also slow bowel movement. Stress and changes in routine or travel can trigger short-term constipation.
Start with simple moves: drink a full glass of water, eat a high-fiber snack such as prunes or a pear, and try a short walk to wake up your gut. Over-the-counter options include fiber supplements (psyllium), stool softeners (docusate), and osmotic laxatives like polyethylene glycol (PEG 3350). Stimulant laxatives (senna, bisacodyl) work fast but shouldn't be used daily for long periods. For immediate relief, glycerin suppositories or a small saline enema can help, but use them sparingly and follow package directions. If you take prescription drugs, check with your clinician before adding laxatives.
Aim for 20–30 grams of fiber daily from whole foods: oats, beans, berries, vegetables, and whole grains. Increase fiber slowly to avoid gas, and drink extra water when you do. Move more—30 minutes of walking most days lifts colon activity. Build a regular bathroom routine: try sitting for a few minutes after breakfast; the gastrocolic reflex often helps. Limit cheese, processed foods, and too much red meat, which can worsen constipation.
Special groups need extra attention. Older adults often have slower digestion and more meds that cause constipation; check with a doctor before starting laxatives. Kids commonly get constipated during toilet training; prunes, apples, and fiber-rich cereals usually help, and never punish a child for accidents. Pregnant people should ask their provider about safe options, as some laxatives are not recommended.
See your doctor if you notice blood in stool, severe abdominal pain, sudden bowel changes after age 50, unexplained weight loss, or if constipation lasts more than two weeks despite home care. Persistent or severe symptoms may need tests to rule out obstruction, thyroid problems, or other causes.
Small habits add up. Try a warm drink and fiber breakfast each morning, keep a water bottle nearby, and track your bowel pattern for a week. If home steps don't work, a quick call to your healthcare provider can get you back on track.
If constipation is a regular problem, write down what you eat, medications, and when symptoms happen. Sharing that list with your doctor helps find the cause faster. Simple tests include blood work and sometimes a colon exam. Many people feel better after a few small changes. Don’t wait until it gets painful—act early. Start a simple plan today and check with your healthcare team as needed for support.
In one of my recent blog posts, I discussed a common side effect of Trospium, which is constipation. Many people who take this medication for bladder control issues can experience this unpleasant side effect. In order to manage it, I suggested increasing fiber intake, staying hydrated, and incorporating regular exercise into your daily routine. Additionally, over-the-counter stool softeners or laxatives can be used if needed. It's important to talk to your doctor if constipation persists or worsens, as they may recommend adjusting the Trospium dosage or trying a different medication.
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