Constipation is characterized by “infrequent stools and/or difficulty with stool passage” and affects up to 32% of people globally. Ideally, you should have a bowel movement daily. Check out the tips below if you are having difficulty with this.

Posture

Bowel Health

Stack some books or use a stool. You want your knees slightly higher than your hips.

  • Rest your elbows on your thighs and relax your body.

  • Consider getting a Squatty Potty.

  • Don’t “hover” (squatting over the toilet without sitting down). Sit your bottom on the seat.

  • Keep feet flat on the floor or Squatty Potty

Tips & Strategies

20 min. after eating a meal, sit on the toilet for 10 min. (no more) and see if you get the urge. Give yourself enough time and avoid rushing.

  • Empty when you have the urge, don't wait or delay.

  • Drinking a hot beverage, such as coffee, can help stimulate the urge to go.

  • Travel and menstruation can affect your bowels, so you may need to do additional things during these times.

  • Daily exercise and walking is very helpful for staying regular.

Abdominal Massage

Stroke from under left rib down to inside of left hip bone (3 to 4). Repeat 10x

  • Stroke from under right rib cage, across to under the left rib cage, and down to the inside of the left hip bone (2 to 3 to 4). Repeat 10x

  • Start at right hip and stroke up to under the right ribcage, across to the left ribcage, and down to the inside of the left hip (1 to 2 to 3 to 4). Repeat 10x

  • Practice this twice a day or more.

Breathing

Think of the phrase "blow before you go". As you release stool :

  • Exhale as if blowing out birthday candles as you imagine your anus opening up like a flower.

OR

  • Inhale deep into your pelvic floor as you imagine your anus opening up like a flower.

Avoid holding your breath and bearing down as much as possible.

Foods & Fluids

Consider drinking half of your body weight in ounces and drink this throughout the day.

  • Increase fiber intake (35g/day or more):

-prunes or prune juice

-pears

-chia seeds (in a smoothie or oatmeal)

-flax seed (in a smoothie or oatmeal)

  • Eat at consistent times during the day.

Bristol Stool Scale

Stool consistency goal: Type 4; Bristol scale stool form

Medication & Supplements

Laxatives can help relieve constipation but not all laxatives are safe for long-term use.

  • Overuse of certain laxatives can lead to dependency and poor bowel function.

  • Some examples of laxative products include Ex-Lax, Senna, Smooth Move Tea, aloe vera juice, etc*.

Miralax and Colace are stool softeners and not laxatives*.

Supplements to consider*:

  • Natural Calm Powder or Gummies (Magnesium Citrate) or Magnesium Oxide (over the counter, many brands available, tablet form): try taking in the morning, at night, or half a dose each.

  • Fiber supplements such as psyllium husk (capsule or powder) or Acacia fiber powder (Whole Foods brand).

*Check with your doctor before using over-the-counter medications and supplements, especially for long-term use

Please Note: These self-care suggestions are for general use only and are not intended to be used as medical advice, diagnosis, or treatment. Refer to your medical provider for all questions and concerns regarding your care.

Do you need help with your bowel issues and want to work with me? If you live in the greater Minneapolis, Minnesota area, my clinic is in Edina, MN - let’s work together! Contact me to learn more.