ost people think they should have a bowel movement every day to be "regular." In reality, most people have anywhere from 3 bowel movements a day to 3 bowel movements a week. Constipation occurs when your stools are hard to pass and/or your bowel movements are uncomfortable.
While certain medical conditions can cause constipation, it's most commonly caused by too little dietary fiber, too little exercise, not drinking enough fluids, stress, or waiting too long to go to the bathroom when you have the urge to go. Some medications can cause constipation, and you can become constipated if you overuse laxatives - becoming dependent on them to have a normal bowel movement.
Signs and Symptoms
- Straining or discomfort when you have a bowel movement.
- Feeling like you still have stool in your bowel after a bowel movement.
- Hard stool or stool that resembles pellets.
- Bloating, abdominal pain, and/or gas.
Self-Care Measures
To maintain normal bowel movements:
- Go to the bathroom when you feel the urge.
- Drink at least 2 liters of water every day.
- Get regular physical exercise - even just a daily walk.
- Increase the amount of fiber in your diet by choosing whole grains and eating 5 servings of fresh fruits or vegetables every day.
If you've tried the measures above and need more immediate relief:
- Take an OTC bulk fiber supplement, a mild laxative, or a product specifically labeled as a "stool softener." Avoid harsher laxatives.
- Unless occasional use of enemas has worked for you in the past, avoid them until you have first consulted a healthcare provider.
