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    • Regulates bowel movements
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    From £7.99
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    General Health
    Updated at: November 19, 20244 min read

    How To Relieve Constipation

    Constipation is a common issue that many people experience occasionally, and it can cause discomfort such as stomach pain, bloating, and a sluggish feeling. If you're struggling, there are several effective ways to help relieve constipation and get your system back on track.

    Key Takeaways

    Hygiene is Your Best Defence

    • Wash your hands frequently for at least 20 seconds with soap and water, especially after meals, using the toilet, or touching shared surfaces. If soap isn’t available, use hand sanitiser with at least 60% alcohol. Cover coughs and sneezes with a tissue or your elbow to stop droplets spreading.

    Social Distancing and Masks Reduce Risk

    • Maintain at least 2 metres of distance from others and wear a properly fitted face mask, especially in crowded or enclosed spaces. Masks like FFP2 or N95 provide better protection, and reusable masks should be washed after each use.

    Isolate If Symptomatic or Exposed

    • If you have COVID-19 symptoms (e.g., fever, persistent cough, or difficulty breathing), self-isolate for at least 10 days and avoid contact with others. Call NHS 111 for medical advice instead of visiting a clinic in person. Prioritise the safety of vulnerable groups by staying home when necessary.

    A toilet roll being held in front of a toilet

    1. Increase Your Fibre Intake

    Fibre plays a crucial role in keeping your bowels moving. If you’re constipated, boosting your fibre intake can help by improving the consistency and movement of your stool.

    Types of Fibre

    • Insoluble Fibre: Adds bulk to your stool and helps it pass more easily through the digestive system.

      • Sources: Whole grains, wheat, and vegetables like broccoli and carrots.

    • Soluble Fibre: Absorbs water, softening the stool and making it easier to pass.

      • Sources: Oats, nuts, seeds, peas, and legumes.

    Aim to include a mix of both types of fibre in your diet to see the best results. Gradually increase your intake to avoid any bloating or discomfort.


    2. Stay Hydrated

    Dehydration is a common cause of constipation, as it can lead to hard, dry stools that are difficult to pass.

    Tips for Hydration

    • Drink More Water: Ensure you're drinking plenty of water throughout the day. For many people, 6–8 glasses a day is a good starting point.

    • Try Sparkling Water: Studies suggest that sparkling water can be more effective than still water for relieving constipation. However, avoid sugary fizzy drinks, which can worsen the issue.

    • Avoid Dehydrating Drinks: Limit alcohol and excessively sugary beverages, which can dehydrate you and worsen constipation.

    A cup of coffee with coffee beans around it

    3. Take Medications

    There are a variety of over-the-counter and prescription medications designed to help relieve constipation. Always read the instructions and check with a pharmacist or doctor if you’re unsure which treatment is right for you.

    Effective Medications

    Note: Senna is not recommended for pregnant women or those with inflammatory bowel disease, so check suitability before use. You can find effective constipation treatments online at UK Meds.


    4. Try Caffeinated Drinks

    Caffeine can stimulate the digestive system, which may increase the urge to use the toilet.

    Why Caffeine Works

    • Caffeinated coffee, in particular, has been shown to stimulate the gut in a way that’s comparable to eating a meal.

    • Research indicates that caffeinated coffee is 60% more effective than water and 23% more effective than decaffeinated coffee at promoting bowel movements.

    Tip: If you suffer from IBS or find caffeine aggravates your symptoms, this method may not be suitable for you.


    Final Thoughts

    Constipation can be uncomfortable, but with the right strategies, it’s usually easy to manage. A diet rich in fibre, proper hydration, and the occasional use of safe medications can make a big difference. For persistent issues, speak to a healthcare professional to rule out underlying conditions.

    By following these simple steps, you can promote better digestion, improve your gut health, and reduce the chances of constipation happening again. If you need expert advice or effective constipation treatments, explore options like those available at UK Meds.

    Related Products

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    From £11.98
    • Treats constipation
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    • Increases the movement of the intestine
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    • Effective treatment for constipation
    • Regulates bowel movements
    • Eases discomfort
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    Related Products

    preview
    From £11.98
    • Treats constipation
    • Relieves discomfort
    • Increases the movement of the intestine
    preview
    From £18.99
    • Effective treatment for constipation
    • Regulates bowel movements
    • Eases discomfort
    preview
    From £7.99
    • Relieves constipation
    • Clears the bowel
    • Can relieve digestive issues

    Blog author

    Scott Weaver

    Scott is an experienced and professional content writer who works exclusively for UK Meds.

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