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Self Care for Constipation

By Barbara Bradley Bolen, Ph.D., About.com Guide

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

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Want to talk about discomfort? Constipation-predominant irritable bowel syndrome (IBS-C) is a condition in which bowel movements happen infrequently and are made up of stools that are small, hard, and painful to pass. Gas and bloating usually come along for the ride. Bowel movements are strained and there may be a sense of incomplete emptying.

Constipation occurs when the contractions of the colon are too slow, which causes too much water to be drawn out of the stool. Why this happens is not always clear. What is clear is that you can do certain things to ease your discomfort and get things moving. Just remember to check with your doctor before trying any of the following remedies.

Fiber Supplements

When it comes to constipation, the first line of treatment is generally to recommend an increase in fiber, either through foods or through the use of supplements. Fiber comes in two types, soluble and insoluble. For the relief of constipation, there is some limited research support for increasing insoluble fiber in particular. Insoluble fiber does not dissolve water and thus adds bulk and moisture to the stool.

These over the counter products, known as bulk laxatives, are supplements designed to increase dietary fiber. It may take some trial-and-error to find out which one is best suited to your symptoms. Read the label regarding dosage and possible side effects and make sure your doctor gives the product a thumbs-up.

Benefiber: Benefiber contains wheat dextrin, a natural form of soluble fiber.
Metamucil: Another natural source of soluble fiber, Metamucil is made from psyllium seed husks.
Citrucel: Citrucel is made of methylcellulose, another plant-based form of soluble fiber.
Equalactin, Fibercon: Both of these products are made from a synthetic (man-made) product called polycarbophil.

Eat Your Vegetables! (Fruit, too!)

Here are some food choices that have a reputation for easing constipation:

Fruits: Remember to eat “p” fruits, pears, pineapple, peaches, prunes, and papaya.
Cooked greens: spinach, kale, and chard
Cooked vegetables: artichoke hearts, asparagus, broccoli, carrots, and green beans
Beans: white canella and pinto

Magnesium

There is anecdotal support for taking a magnesium supplement. Magnesium helps to relax the muscles lining the walls of the colon, resulting in a smoother rhythm of contractions, therefore pushing stool along more easily. Magnesium also attracts water into the colon making for softer, easier to pass, stools.

Flaxseed

Flaxseed is a bit of a wonder food. When ground, flaxseed contains a mix of both soluble and insoluble fiber. As ground flaxseed absorbs water, it forms a gel-like consistency that not only softens stool, but also seems to be soothing to the intestinal lining. Flaxseed is also an excellent source of Omega 3 fatty acids, which have a wide variety of health benefits, including good anti-inflammatory qualities. To get the maximum benefit of flaxseed for constipation, it is essential that you drink plenty of water.

Regularity for Regularity

For most people, the complicated system that triggers the urge to defecate is at its peak in the morning. Unfortunately for people with IBS-C, this system is out of whack. Try to re-awaken this sleepy response. Make sure to eat a substantial breakfast to stimulate the gastrocolic reflex, a response in which intestinal contractions are triggered by the act of eating. Try to schedule time each morning to have a relaxing trip to the bathroom following breakfast. Never force or strain, just make the time for your body to re-establish its regular biorhythms.