Relieving constipation and promoting healthy bowels

Information about constipation

Information about how to relieve symptoms of constipation and promote healthy bowels.

Is it constipation?

Constipation is very common and it affects people of all ages. You can usually treat it with simple changes to your diet and lifestyle.

Checking if it is constipation

It is likely to be constipation if:

• You have not had a poo at least three times during the last week
• The poo is often large and dry, hard or lumpy
• You are straining or in pain when you have a poo
• You may also have a stomach ache and feel bloated or sick.

Why has this happened?

What causes constipation?

Constipation in adults has many possible causes. Sometimes there is no obvious reason.

The most common causes include:

• Not eating enough fibre – such as fruit, vegetables and cereals
• Not drinking enough fluids
• Not moving enough and spending long periods sitting or lying in bed
• 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 medication – be especially aware of this if you are prescribed Clozapine.
• Stress, anxiety or depression.

How can I help myself?

Foods that help ease constipation

Consider adding some the following fibre-rich foods to your diet to help ease constipation:

• High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat.
• Whole grains. Try to avoid stodgy foods such as white bread.
• Fruits with skins such as: apples, prunes, oranges, raisins, dried fruits, plums, berries and pears. This does not include bananas.
• Nuts and seeds. These can be easily added to cereal or snacks.
• Vegetables.
• Peas, lentils, pulses and beans, including baked beans and kidney beans.
• Herbal teas such as: green tea or peppermint tea.

What if I am still suffering?

Seeking further advice

Arrange to speak with nursing staff, a ward doctor, your GP or your community nurse if you:

• Are not improving with treatment
• Are regularly constipated and it lasts a long time
• Are bloated and it lasts a long time
• Have blood in your poo
• Have unexpectedly lost weight
• Are taking medicine that can cause constipation.

Most of the information in this leaflet has been gathered from the official NHS website at: www.nhs.uk/conditions/constipation