Constipation is common and it affects people of all ages. You can usually treat it with simple changes to your diet and lifestyle.
Constipation in adults has many possible causes. Sometimes there's no obvious reason.
The most common causes include:
- not eating enough fibre, which is found in fruits, vegetables and cereals
- not drinking enough fluids
- not moving enough and spending long periods sitting or lying down
- being less active and not exercising
- often ignoring the urge to go to the toilet
- changing your diet or daily routine
- a side effect of medicine
- stress, anxiety or depression
Constipation is common during pregnancy and after giving birth. It is also more common if you are over 65 years old.
How you can treat and prevent constipation yourself
Making simple changes to your diet and lifestyle can help treat constipation. To make your poo softer and easier to pass:
- eat a healthy balanced diet and include fruits that contain sorbitol such as apples, apricots, grapes (and raisins), raspberries and strawberries
- drink plenty of water and other fluids and avoid alcohol
- gradually increase the fibre in your diet
- add some wheat bran, oats or linseed to your diet
- Keep to a regular toilet routine
- A daily walk or run can help you poo more regularly.
Speak to a pharmacist if diet and lifestyle changes are not helping. They can suggest a suitable laxative. These are medicines that help you poo more regularly. Most laxatives work within 3 days. They should only be used for a short time.
