Learn how to eliminate constipation

Are you frustrated by unsuccessful visits to the bathroom? Well, you’re not alone, as according to some estimates up to a third of adults are affected by chronic constipation – often without even realising it!

Constipation is not only extremely unpleasant, if it becomes a regular experience then it can seriously affect your well-being and even put your health at risk. Fortunately, there are many natural ways to relieve constipation – without laxatives or other drugs.

You may have already read about some of them in the article on slow digestion, but others may surprise you. Let’s have a closer look!

How to tell if you’re suffering from constipation

According to the established definition, constipation is when you have a bowel movement less than three times a week. So what are the symptoms?

• Bowel movements are difficult and painful.
• The stool is dry, hard, and lumpy.
• There is a feeling that the bowel movement has not been fully completed.
• There is abdominal pain and bloating.
• Vomiting may also occur.
• If you suffer from these symptoms for more than three months, you have chronic constipation.

Why do we get constipated?

One of the most common causes of constipation is insufficient water in the stool, which is the result of not consuming enough fluid. Another common cause is a poor diet with insufficient fibre. Among the other culprits are:

• lack of physical activity,
• stress,
• certain medications (some painkillers, blood pressure medication, antidepressants, acid reflux remedies, etc.),
• hormonal changes (e.g. menstruation and sometimes pregnancy),
• changes in environment, routine and eating habits (e.g. when travelling),
• high consumption of dairy products,
• irritable bowel syndrome,
• medical conditions (e.g. eating disorders, thyroid problems, neurological diseases, diseases of the nervous and muscular systems, colon cancer),
• avoiding bowel movements.

When constipation occurs, it’s time to take action

Severe constipation affects not only the quality of life, but also mental and physical health. If you have to strain a lot to pass stool or spend a long time on the toilet, the varicose veins of the anus and rectum can become swollen, causing irritation, pain, and discomfort in the anal area.

Some common consequences of constipation are:

• bloating,
• chronic abdominal pain,
• haemorrhoids,
• bleeding during bowel movements.

If constipation isn’t treated, it can result in more serious conditions of the bowel and anus. Read more about the consequences of constipation.

What relieves constipation?

When you feel constipated and bloated, there are simple and, above all, natural ways to help yourself. This is because constipation can often be relieved by remedies that can be found in almost every home or supermarket.

#1 Drink Donat natural mineral water

Research shows that mineral water is a great ally in the fight against constipation. In this respect, it’s even more effective than plain water, which is why regularly drinking mineral water is recommended for anyone suffering from severe constipation or irritable bowel syndrome. This is particularly true of Donat, a natural mineral water that’s clinically proven to relieve constipation and has been valued for centuries as an effective natural laxative. The first piece of advice is thus obvious: drink Donat regularly and in the right way.

Its effectiveness is based on its above-average mineral content, particularly sulphates and magnesium. The sulphate ions in Donat absorb water from the intestinal wall and thus increase the volume of its contents. This puts more pressure on the intestinal wall and speeds up bowel movements. Magnesium also contributes significantly to this process by relaxing the intestinal muscles.

The beneficial effect of Donat mineral water on the digestive system was confirmed by a German clinical study in 2015. The participants in the study, who consumed 0.5 litres of Donat every day for 6 weeks, saw their digestion speed up significantly. Furthermore, Donat is a mild natural laxative that has no side effects and doesn’t cause dependence when used in moderation.

But in order for Donat to speed up your digestion as much as possible, you need to drink it in the right way.

• It’s best to drink it five days in a row, then take a two-day break.
• Drink 2 or 3 decilitres of Donat in the morning on an empty stomach. It should be warm, ideally at the body temperature of 37°C for a quicker effect.
• Drink another 2 decilitres before dinner. This time, it should be at room temperature.
• Always drink Donat quickly.

Would you like to know more? Learn more about Donat and how to drink it to keep your digestion healthy.

#2 Drink more fluids

Research has found that even mild dehydration can significantly slow down bowel function. Insufficient fluid intake makes it harder for waste materials to pass through the body, which absorbs water from food in the digestive system. But if you drink enough fluids, the body will not need to absorb water from the stool, making it softer and bulkier.

Key tips for fluid intake:

• Drink at least 1.5 to 2 litres of fluids daily.
• Adjust the amount to suit the circumstances – higher temperatures or increased physical activity call for a higher fluid intake.
• Water (with a squeeze of lemon) or unsweetened tea are best. Avoid sweetened drinks.

#3 Avoid ready-made, processed foods

Ready meals, such as frozen pizzas or instant soups, are low in fibre, and contain too much salt, fat and even sugar. The same goes for fast food, which we often resort to when in a hurry.

The best way to monitor the intake of much-needed fibre and other nutrients that support digestion is to prepare your own meals. This allows you to reduce the amount of oil and salt and make sure you’re eating plenty of fresh vegetables, fruit and other beneficial foods. We’ll reveal what these are in the following sections.

And one more tip: if you can’t avoid eating out at a restaurant or the canteen at work, choose simpler but healthier meals such as salmon fillet with vegetables or a salad. However, take care with salads, as they often contain a lot of oil or high-calorie toppings.

#4 Eat fibre-rich foods

In addition to fluid intake, a balanced diet is the first answer experts give to the question of how to relieve constipation. This means fibre-rich foods, wholegrain products, vegetables, and nuts.

Fibre is mainly found in plant-based foods – vegetables and fruit. Fibre counteracts constipation by increasing the volume of the stool and softening it, so that it passes more easily through the digestive tract. The type of fibre is also important. It’s recommended to combine soluble and insoluble fibre. Consume about 14 g of fibre for every 1,000 calories (or about 30 g of fibre per day).

#5 Choose foods that counteract constipation

Many foods that would never be considered natural laxatives are helpful in the fight against poor digestion and constipation.

• Sesame seeds are rich in oil, which helps moisten the digestive tract and aids in the elimination of dry stools. To counter constipation, add them to salads or use them as a condiment.
• Olive oil also moistens the intestines. As it contains healthy fats, it’s an excellent alternative for salad dressings.
• Castor oil may taste unpleasant, but it was used as a natural laxative by our grandmothers. A teaspoon stimulates both the small and large intestines, and can provide quick relief. Unfortunately, castor oil is not suitable for everyone – it’s not recommended for pregnant women, and if you have a medical condition you should consult your doctor before consuming it. Healthy individuals should also be cautious, as it can cause cramps and diarrhoea.
• Avocados can be effective against constipation as an addition to salads.
• Peppermint relaxes muscles and ginger warms the intestines. Together they’re an ideal combination for speeding up digestion. Prepare an infusion of the two, so that the hot drink enhances their effects even more.
• Dandelion tea has a mild laxative effect, and a dandelion root infusion can be enjoyed several times a day.
• For many people, drinking warm water with lemon or herbal tea is a favourite morning ritual to stimulate the digestive tract. Others find coffee works best against constipation. While doctors discourage excessive consumption of this popular brew, studies show that a cup of coffee can be effective in speeding up digestion.
• Plums are a healthy and tasty snack, but also an excellent means of regulating digestion. They contain a compound that triggers bowel movements or peristalsis. Raisins have a similar effect.

#6 Add probiotic foods to your menu

Another common cause of chronic constipation is an imbalance of gut bacteria, which can be caused by various factors, such as:

• overexposure to stress,
• an unbalanced diet,
• physical or mental exhaustion,
• chronic illnesses, and
• certain medications, especially antibiotics.

All these factors can increase the amount of “bad” bacteria, which may result in a number of health problems, including constipation, bloating or even a weakened immune system.

Probiotics can be a great help in maintaining the intestinal balance. They are living organisms – or bacteria – found in fermented foods. The best sources of probiotics are:

• milk,
• cottage cheese,
• yoghurt,
• kefir,
• sauerkraut,
• kimchi and
• kombucha.

Can’t bring yourself to enjoy sauerkraut or kefir? Stock up on probiotic food supplements. It usually takes only a few weeks to notice the first effects.

#7 Replace cow’s milk with alternatives

The risk of constipation is higher in people who are lactose intolerant. Doctors attribute this problem to a lack of lactase enzymes, which affects many people. If they consume large amounts of milk, cheese and other dairy products, they often suffer from severe constipation, with bloating and possibly diarrhoea.

An additional problem is that we may not even realise how much milk we consume in a single day. It starts with milk in the morning coffee, and continues with snacks and sweets, and so on.

If you suspect that your constipation might be lactose-related, do an experiment: stop drinking cow’s milk for a while or choose lactose-free milk. You can also try plant-based alternatives such as oat or almond milk.

#8 Make sure you exercise regularly

If there’s one thing that helps against constipation, it’s physical activity. It could even be argued that if you move, your bowels will move with you. During exercise, the muscles in the intestines are also active, which gives them the strength to push the stool out of the body.

Doctors recommend at least half an hour of moderate physical activity a day. For a start, this can be walking up the stairs, taking the dog for a walk or a brisk stroll. For an even greater effect, run a few laps, go to the gym or do some yoga.

#9 Reduce stress

Relaxing is a very underrated natural laxative. Indeed, one way to counteract constipation is to learn how to switch off and take time for yourself. Running errands without making regular visits to the toilet is very damaging in the long term.

It’s important to let your body dispose of waste in a calm way, but also to make bowel movements a routine. Choose a time in the day, for example in the morning after breakfast, and try to gently persuade your body to do what it needs to.

You can use a simple technique to make this easier. Place your feet on a box or similar object so that your knees are above your hips. This is a natural position for bowel movements that everyone is advised to use.

And when you feel the urge to go, don’t ignore it. It’s much better to hold your nose in a less than perfect public toilet than to withhold a bowel movement all day. If you do this regularly, the muscles that control your bowels can weaken, which will eventually lead to constipation.

How to relieve constipation in pregnancy

Constipation during pregnancy is a common problem, one caused at least in part by hormones. Progesterone causes the intestinal muscles to relax and take in more food, leading to a sort of congestion in the intestines. At the same time, the growth of the uterus leaves less space for the intestines, which in turn impedes their function.

If you’re pregnant and suffering from severe constipation, follow these tips:

• Eat as few refined cereals and processed foods as possible.
• Avoid overeating between meals and instead eat several small portions.
• Use the toilet as soon as you feel the urge.
• Practice Kegel exercises.

Read the following article for more tips on how to overcome constipation during pregnancy.

What relieves constipation in the elderly?

Visits to the toilet accompanied by discomfort and pain are often experienced by the elderly. However, constipation in the elderly is usually not a direct consequence of ageing, but instead various other factors, such as the effects of medication. Furthermore, intestinal problems are often linked to medical conditions such as tumours, reduced thyroid function, or Parkinson’s disease. Getting older can also discourage people from physical activity or exercise, further slowing down the digestive tract.

So what can be done to prevent severe constipation in old age? Experts emphasise reducing the intake of refined grains (e.g. white rice) and dairy products. Instead, they advise a diet rich in wholegrain foods, vegetables and nuts, and as much exercise as possible – within your abilities, of course.

It’s also a good idea to consult your doctor about the side effects of any medicines or dietary supplements you’re taking to find the best way to get a healthy digestive system.

You can read our article to find out what relieves constipation in the elderly.

When to seek medical help for constipation

In most cases, constipation is caused by poor lifestyle habits, but it can also be linked to health complications that a healthy diet and exercise cannot resolve. If you’ve tried natural methods but are still suffering from severe constipation after several weeks, you should see a doctor.

You should also seek medical help in the following cases:

• you’re unable to have a bowel movement more than two or three times a week,
• you experience regular pain in the abdominal area,
• you’ve noticed blood in your stool,
• you’ve lost a lot of weight.

It’s important to take care of your health, and watch out for any sudden changes so you can take action in time to prevent things getting worse.

Reference List

1. Jani, Bhairvi, and Elizabeth Marsicano. “Constipation: Evaluation and Management.” Missouri medicine vol. 115,3 (2018): 236-240. 
2. Bharucha, Adil E., and Brian E. Lacy. “Mechanisms, Evaluation, and Management of Chronic Constipation.” Gastroenterology vol. 158,5 (2020): 1232–1249.
3. Schiller, Lawrence R. “Chronic Constipation: New Insights, Better Outcomes?” The Lancet Gastroenterology & Hepatology vol. 4,11 (2019): 873–882.
4. Armstrong, Lawrence E, and Evan C Johnson. “Water Intake, Water Balance, and the Elusive Daily Water Requirement.” Nutrients vol. 10,12 (2018): 1928. 
5. National Institute of Diabetes and Digestive and Kidney Diseases. “Definition and Facts for Constipation.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-facts. Accessed 20 Nov. 2024.
6. National Institute of Diabetes and Digestive and Kidney Diseases. “Eating, Diet, & Nutrition for Constipation.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition. Accessed 20 Nov. 2024. 
7. National Center for Complementary and Integrative Health. “Probiotics: Possible Benefits and Risks.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, https://www.nccih.nih.gov/health/probiotics-usefulness-and-safety. Accessed 20 Nov. 2024.