Constipation means going less often than usual, or passing hard, dry stools that are difficult to push out. It is common, especially in older adults, pregnancy and people taking certain medicines.
Imagine a week where you go to the toilet easily every day, without straining or bloating. For most people, a few small changes to food, fluids and routine make that possible.
10 fixes that work
- Increase fibre gradually: fruit, vegetables, beans, oats, wholegrains
- Drink plenty of fluids
- Move every day; walking helps
- Respond to the urge; do not delay
- Set a routine: try after breakfast
- Raise your feet on a small stool on the toilet
- Prunes or kiwi fruit can help
- Review medicines that cause constipation, such as some painkillers, iron and antacids
- Ask a pharmacist about a suitable laxative if needed
- Treat the cause: low thyroid, diabetes or pregnancy
See a health professional if you have blood in your poo, unexplained weight loss, a change in bowel habit lasting 3 weeks, severe tummy pain, or are not passing wind with vomiting. See our guide to bowel cancer signs.
In older adults
Constipation can cause confusion, urinary retention and falls in older people, so it is worth checking for, especially in hospital or care homes.
“But I need to take laxatives every day to go.”
Many people can reduce or stop regular laxatives by increasing fibre and fluids gradually, moving more and responding to the urge. If you rely on laxatives, talk to a pharmacist or nurse about the best type and plan.
Your next step: Add one high-fibre food to breakfast tomorrow and drink an extra glass of water with each meal this week.
Sources: NICE Clinical Knowledge Summary, Constipation; NHS constipation guidance.
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