constipation lifestyle tips for patients

Overview

Constipation is when you have difficulty passing stool (poo). You may go to the toilet less often than usual, or your stool may be hard, dry, or painful to pass. It is a common digestive problem, not a disease, and usually gets better with simple changes.

Yes, it is very common. Around 1 in 7 adults and 1 in 3 children experience constipation at some point.

It can affect people of all ages, but it is more common in older adults, pregnant women, and people who do little physical activity.

Symptoms

Common symptoms

• Fewer than three bowel movements a week
• Hard, dry or lumpy stools
• Straining or pain when passing stool
• A feeling that you have not fully emptied your bowels
• Bloating or stomach discomfort

Symptoms in children

• Fewer than two poos a week
• Large, hard poos that are painful to pass
• Soiling (liquid poo leaking out)
• Tummy ache or holding in poo because they are afraid of pain

Symptoms in older adults

• Change from usual bowel habit for no clear reason
• Confusion or agitation that may be a sign of constipation
• Abdominal discomfort and bloating
• Needing to strain or feeling blocked

Causes

Main causes

• Not eating enough fibre (fruit, vegetables, whole grains)
• Not drinking enough fluids
• Ignoring the urge to go to the toilet
• Lack of physical activity
• Some medicines, such as painkillers or iron tablets
• Changes to your routine, such as travel or being in hospital

Risk factors

• Being older – bowel muscles get weaker
• Being female or pregnant
• Having a neurological condition like Parkinson's disease or multiple sclerosis
• Taking certain medications
• Having a low-fibre diet or eating lots of processed foods

When to see a doctor

See a doctor urgently if:

• A new change in your normal bowel habit that lasts more than a few days
• Blood in your stool – even a small amount
• Unexplained weight loss
• Severe or constant pain in your abdomen
• Fever with constipation

Book a routine appointment if:

• Constipation lasting more than three weeks
• You have a family history of bowel cancer
• You are over 50 and have not had a screening test
• Constipation that keeps coming back after treatment

Diagnosis

Your healthcare provider will ask about your symptoms, diet, fluid intake, medicines, and how often you pass stool. They may also gently examine your abdomen.

Tests that may be done

• Digital rectal examination (a doctor uses a gloved finger to check inside your bottom)
• Blood tests to check for thyroid or calcium problems
• Abdominal X-ray to see if there is a build-up of stool
• A scope test (colonoscopy) if there is bleeding or other concerning signs

What to expect at your appointment

Most people do not need tests. A doctor will explain what is normal, help you find triggers, and may suggest simple treatments before doing any investigations.

Treatment

Treatment starts with lifestyle changes – eating more fibre, drinking more water, and getting regular physical activity. If these don't help, a pharmacist or doctor can recommend a laxative (a medicine that helps you pass stool) for short-term relief.

Self-care at home

• Gradually increase fibre-rich foods such as fruits, vegetables, beans, and whole grains
• Drink enough fluids – aim for 6 to 8 glasses a day unless your doctor says otherwise
• Try to be active – a short daily walk can help your bowels move
• Set a regular toilet time, such as after breakfast, and give yourself enough time
• Don't ignore the urge – putting off visiting the toilet can make stool harder

Medical treatments

If lifestyle changes are not enough, laxatives are the most common medical treatment. They work by softening the stool, stimulating the bowel, or drawing water into the gut. They should be used for a short time and under the guidance of a pharmacist or doctor. Always follow the instructions – do not take more than recommended.

When is surgery considered?

Surgery is rarely needed for constipation. It may be considered only if a specific condition such as a blockage, a hernia, or severe pelvic floor problems is found.

Living with this condition

Create a routine that works for you. Use the toilet when you feel the urge, and try to relax. Keep track of your bowel movements and symptoms so you can share them with your healthcare team if needed.

Lifestyle tips

• Eat a balanced diet with plenty of fibre
• Drink plenty of water throughout the day
• Exercise regularly – even gentle movement helps
• Manage stress with deep breathing or mindfulness
• Do not delay going to the toilet

Diet and exercise

Eat more whole fruits, vegetables, beans, and whole grains. Prunes and kiwi fruit are natural gentle aids. Drink water with meals and between meals. Aim for at least 30 minutes of moderate exercise on most days, such as brisk walking – but start gently if you are not used to it.

Mental health and emotional wellbeing

Constipation can make you feel frustrated, embarrassed, or anxious about going to the toilet. These feelings are normal. Talking to your doctor can help, and stress reduction can improve symptoms.

Prevention

In many cases, yes. Eating a high-fibre diet, staying hydrated, being physically active, and responding to the urge to go can prevent constipation. However, if it is caused by medicines or an underlying condition, it may still happen despite your best efforts.

Vaccines

There is no vaccine for constipation.

Screening programmes

Bowel cancer screening may be recommended for people over a certain age, as changing bowel habits can be a sign of something more serious.

Complications

If left untreated

• Hard stool can cause small tears in the skin around the anus (anal fissures)
• Haemorrhoids (swollen veins around the bottom)
• Impacted stool – a large block of hard stool that cannot be passed
• In children, soiling or frequent urine infections

Long-term outlook

For most people, constipation is temporary and improves with simple lifestyle changes. If it continues, medical help is very effective, and a healthcare professional can work with you to find the right approach. The outlook is positive with the right support.

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