Constipation

Also known asConstipated · Hard Stools · Irregular Bowel Movements · Difficulty Passing Stool · 便秘 · Sembelit

What it is

Constipation means opening your bowels fewer than three times a week, or passing hard, dry stools that are difficult to pass. Common causes are too little fibre or fluid, being inactive, ignoring the urge to go, changes in routine, pregnancy, an underactive thyroid, and medicines such as iron tablets, codeine-type painkillers and some antacids.

How food and lifestyle can help

Raise your fibre gradually towards 25 to 30 g a day over a few weeks, drinking more fluid as you go, so you avoid wind and bloating. Move more, and give yourself time after breakfast when the gut is most active.

Foods and nutrients to focus on

1. Wholegrains, oats, and wholemeal bread or brown rice, rich in fibre.
2. Dried prunes and kiwifruit, both shown to help; pears and apples with their skin.
3. Beans, lentils and chickpeas, and vegetables at each meal.
4. Soaked chia or ground flaxseed, and psyllium husk taken with plenty of water.
5. Water and other fluids through the day.

Foods and drinks to limit

1. Relying on low-fibre foods such as white bread, pastries and processed snacks.
2. Adding a lot of fibre suddenly, or adding fibre without enough fluid, which can make constipation worse.

Good to know

1. Laxatives are for short-term use and under advice; the cause should be found if constipation keeps coming back.
2. Ask your pharmacist whether a medicine you take can cause constipation.
3. Children and older adults often need a doctor's advice before changing treatment.

When to see a doctor

1. Blood in the stool, black stools, unexplained weight loss, or severe stomach pain or vomiting.
2. A new or lasting change in bowel habit, especially over 50, or constipation that does not improve after a few weeks of changes.
3. You often need to strain, or feel you cannot empty your bowel.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

NHS — Constipation, used for the main facts: https://www.nhs.uk/conditions/constipation/