HealthInfo Waitaha Canterbury
Self-care for constipation
Tāu ake whakaora i te kōroke
There are many things you can do yourself to help with constipation and keep your bowels regular.
Eating and drinking
- Eat a diet high in fibre and drink plenty of fluids. This can help relieve constipation and stop you getting constipated again. If you are already eating plenty of fibre-rich foods and drinking plenty of fluid, adding more will probably not help. In this case, see your general practice team.
- Eat 3 meals around the same time each day. Have high-fibre snacks between meals. Breakfast is particularly important because it gets your bowels moving.
Toilet habits
- Go to the toilet when you get the urge to move your bowels. If you hold on, it might be more difficult to go later. The best time to go to the toilet is within 2 hours of waking and after breakfast.
- Do not sit on the toilet too long. Sitting for longer than 10 minutes can put pressure on your rectum and cause haemorrhoids or a rectal prolapse (when the large part of your large intestine slips outside your anus).
- Sit in the correct position:
- Sit comfortably on the toilet seat with your knees about hip distance apart and your feet flat on the floor.
- Your knees should be slightly higher than your hips. If the toilet seat is quite high, you could use a small footstool or a pile of books under your feet.
- Lean forward a little and rest your forearms or elbows on your knees.
- As you lean forward make sure your spine is straight.
- Try to breathe to the bottom of your lungs with your mouth slightly open to prevent straining.
- Relax and push out your stomach.
Physical activity
Aim to be physically active most days for at least 30 minutes. This is important for your general health and wellbeing and may help you keep your bowels regular.
Natural laxatives
Some foods, such as kiwifruit, prunes and linseeds can help relieve constipation for some people. Try one of the following at a time:
- 2 green or gold kiwifruit a day
- 6 prunes, twice a day
- 1 teaspoon a day of whole or ground linseed. Gradually increase the amount over a few days to 2 tablespoons a day. You can sprinkle linseeds over breakfast cereal or add them to smoothies or baking. Linseeds should be stored in an airtight container in the fridge.
Written by HealthInfo clinical advisers. Last reviewed August 2024.
SourcesReview key: HICSA-13804
