Some Basics...

• Normal bowel movement (BM) frequency varies from 3 times a day to 3 times a week.
• Trouble or pain passing a BM or infrequent BMs may mean a person has constipation.
• Passage of a large BM is not constipation. The amount of food a person eats determines the BM size. The more a person eats, the larger the BM.
• The passage of small, dry, rabbit-pellet-like stools is not constipation. This is from a lack of fluids.
• Healthy living and eating habits can help prevent and treat constipation.

Causes

• Not enough fiber in diet: This makes BMs hard and more difficult to pass. Fiber will help hold more water in the stools. Good sources of fiber are fresh fruits and vegetables, beans, and bran. A person can also take fiber supplements (like Metamucil).
• Not enough liquids: This causes stools to be dry and harder to pass. Adults should drink 6-8 glasses of water a day.
• Lack of exercise: This decreases bowel function. Exercise helps keeps the bowels regular. People who have to stay in bed are more likely to be constipated. They may get fecal impaction.
• Holding in BMs: Some people ignore their body's signals for having a BM. This can lead to problems with constipation.
• Recent travel: Travel can cause constipation. It gets in the way of normal diet and BM cycle.

Prevention

• Eat a high fiber diet. Drink plenty of liquids.
• Exercise regularly (even a daily 15 minute walk!).
• Get into a rhythm. Try to have a bowel movement (BM) at the same time each day. Don't ignore the body's signals to have a BM.
• Avoid enemas and laxatives.

1. What You Should Know:
   • Trouble passing a BM or infrequent BMs are signs of constipation.
   • Healthy living habits can help you with your mild constipation.
   • You can treat mild constipation at home.
   • Here is some care advice that should help.
     
2. High Fiber Diet: This will help soften your BMs. The fiber works by holding more water in your stools.
   • Try to eat fresh fruit and vegetables. These include peas, prunes, citrus, apples, beans, and corn.
   • Eat more foods made from whole grains. These include bran flakes, bran muffins, graham crackers, oatmeal, brown rice, and whole wheat bread. Popcorn is also a source of fiber.
3. Liquids: Liquid intake is needed to keep your BMs soft.
   • Drink 6-8 glasses of water a day. Be aware that certain medical conditions require fluid restriction.
   • Prune juice is a natural laxative.
   • Avoid alcohol.
4. Get Into a Rhythm:
   • Try to have a BM at the same time each day. The best time is about 30-60 minutes after breakfast or other meal.
   • Don't ignore your body's signals to have a BM.
5. Bulk Laxatives:
   • Metamucil (psyllium fiber): One teaspoon (5 cc) in a glass of water 2 times a day.
   • Bulk-forming agents work like fiber to help soften the stools. They also help to keep your intestines working well. Long-term use of this type of laxative is most often safe.
   • Side effects: You may have mild gas or a bloating feeling.
   • Read all package instructions.
6. Osmotic Laxatives:
   • Miralax (polyethylene glycol 3350): This is an "osmotic" agent. It causes water to stay in the stool. You can use this laxative to treat occasional constipation. Do not use it for more than 2 weeks without talking to your doctor. Miralax will help you have a BM in 1-3 days. It may cause you to have diarrhea. If you are pregnant, talk to your doctor before using this drug. Miralax is sold in the United States.
   • Milk of Magnesia (magnesium hydroxide): This is a mild and safe laxative. You can use Milk of Magnesia for short-term treatment of constipation. (Research suggests that Miralax may be more effective.) You should take 2 tablespoons (30 ml). Do not use it if you have kidney disease.
   • Read all package instructions.
7. Sitz Bath for Rectal Pain:
   • Take a 20 minute bath in warm water (2 oz. baking soda per tub). This is also called a Sitz bath.
   • A Sitz Bath may help you have a BM.
   • If the Sitz bath does not work, try 1 or 2 glycerin rectal suppositories. You can get these over-the-counter.
8. Enemas: Should be used rarely and only after other measures have not worked.
9. Call Your Doctor If:
   • Constipation lasts more than 2 weeks after using Care Advice
   • You get worse