How to Encourage a Bowel Movement when Constipated
If you find yourself having difficulty going to the toilet and emptying your bowels, there are a number of non-medical methods to encourage a dormant gut to relieve you of constipation. In this article, we cover some ideas you can try at home to remedy constipation and encourage bowel movements.
Firstly, if you notice a change in your regular pattern, you shouldn’t start to worry. If you make a few simple changes, you are likely to find yourself getting back to normal habits.
How To Empty Your Bowels Every Morning
If you are in need of immediate constipation relief, you may consider one or more of the following to encourage your gut to get back to normal (though we acknowledge prune juice may not be to everyone’s taste).
Natural Constipation Remedies to Empty Your Bowels
- Lemon juice a cleansing way to encourage bowel movements is to try taking a glass of water mixed with the juice of half a lemon before bed and when you wake up. You may want to drink with a straw as you could find your teeth becoming sensitive after a regular course of lemon water.
- Olive oil consuming a teaspoon of olive oil in the morning on an empty stomach can encourage stool to flow through the gut. The oil acts as a lubricant in the digestive system, meaning it’s easier for solids to slide through. It also softens up the stool, making it easier to empty your bowels completely.
- Prune juice/dried prunes one of the more traditional remedies for constipation. Prune juice lacks the fibre of the dried fruit, but both are high in sorbitol content. Sorbitol passes through the gut undigested and draws water into the gut, which bulks up the stool and stimulates a bowel movement.
- Stewed apricots a flavoursome favourite to help relieve constipation. De-stone and chop a punnet of apricots in half. Put in a saucepan with 2-3 tablespoons of brown sugar, add two tablespoons of water and turn to a low-medium heat. Stew until they begin to soften then take off the heat and leave with a lid on to cool. These are delicious for breakfast and go fantastically with yoghurt and granola.
- Fluids There are a million and one reasons why it’s great to drink water. Aiming for 2.5 litres/12 glasses a day will ensure you’re refreshing your system and helping to break down any food in the gut. A mug of hot water is great for settling the stomach and encouraging the peristaltic process.
- Hot beverages Whilst we all tend to enjoy a cup of tea or coffee as a refreshment or pick-me-up, they do have a diuretic effect. Diuretics increase the production of urine, meaning we have to visit the loo more than usual. Bear this in mind when drinking coffee to help encourage a bowel movement. Tea and Coffee work in a similar way to hot water in that the heat helps to break down solids. A particularly good option for constipation relief is Senna tea which is a stimulant laxative that helps the digestive tract contract.
adjusting your toilet positioning helpful. It’s imperative you stay patient and don’t force it, as this could cause damage. Have your knees higher than your hips, and keep a straight back. You may find it handy to keep a toilet stool in the loo. When the time comes, tense the stomach to help empty your bowels rather than the rectum.
